Welcome to this travel companion.
The perfect way to find peace no matter what your destination.
The good news is you arrived safely.
The bad news is that it's night time and you're still wide awake.
Your brain still thinks you're in your local area and so it reacts accordingly.
What we're going to do today is signal to the brain that we are in fact somewhere else.
That it is now time to get some rest and get ready for the day ahead.
Luckily we can do this via the breath and the body.
So if you're not already please get into a nice comfortable laying down position as we get in this lovely calming meditation.
To start with I just want you to rock side to side.
Shake your arms out gently.
Do the same for your legs.
And just try and ensure there's no tension anywhere in the body.
Begin to breathe in and out through the nostrils.
Deeply and slowly.
Move your legs so there's a small gap between them and the toes fall to the outside.
Then let your arms come away from your body slightly.
And let them rest palms face up.
This helps to relax the shoulders and the leg position helps to relax the hips.
From this beautiful corpse pose as we call it in yoga.
Take a deep breath in through the nose.
And exhale out through the mouth.
Carry on in this fashion as I explain to you the next part.
I'm going to show you now a breathing pattern that neuroscience has found to be the most effective at getting your body to relax.
And the great news is you only have to do it three times to start to get some of the benefits.
So here's how it goes.
I'm going to ask you to inhale through the nostrils.
You'll then inhale just a sip more of air through the nose.
Hold for a moment and sigh out through the mouth so you can hear it.
I'll do an example for you.
So we inhale through the nostrils.
Another sip of air through the nostrils.
And then a sigh out through the mouth audibly.
Okay,
Let's try it together.
Inhale through the nostrils.
Another sip of air.
And then exhale with a sigh.
A little bit slower now.
Inhale through the nostrils.
Another sip of air.
Hold for a moment.
Exhale through the mouth.
Great stuff.
Last one,
Best one.
Inhale through the nostrils.
Another sip of air.
And exhale with a sigh through the mouth.
Alright,
Good job.
Back to breathing out and in through your nose.
Just at a normal pace,
One that suits you and how you're feeling.
Great,
So that's set the intention for the body.
And that'll start to work away in the background,
But for now we move on to the main event.
So as you're lying there,
Calm,
Relaxed,
I want you to imagine your body as an empty vessel.
As if you were hollowed out.
Now imagine your breath is a warm and comforting,
Yet heavy liquid.
As you inhale,
You fill your body with this heavy liquid.
And then as you exhale,
You feel this relaxing effect as the body starts to sink in to whatever you're lying on.
In a moment I'm going to ask you to imagine inhaling and pouring this liquid you've just imagined into specific parts of your body.
This is going to help them each relax one at a time.
So let's do that together now.
Inhale that lovely heavy breath,
That liquid,
Into your right foot.
Fill up that right foot completely.
As you do so,
Feel the warmth,
The heaviness of that breath in that right foot.
And then as you exhale,
See if you can relax that right foot even more.
Just let it give in to the heaviness,
The warmness,
The relaxation.
Good job.
On the next inhale,
Breathe that heavy liquid breath into your left foot.
Feel the heaviness,
Feel the comfort.
And when you're ready to exhale,
Let that relaxation overcome the left foot completely.
Inhale into your right leg this time.
And use all of your breath to fill up that leg completely.
Feel it heavy,
Feel it warm,
Feel it relaxed.
And as you exhale,
Let that leg just completely turn off and relax.
On your next inhale,
Pour that liquid breath into your left leg.
Make sure the breath is long and strong,
Filling up the entire area.
As you exhale,
Give in to that heaviness,
That comfort,
And let it take over the left leg completely.
Take a moment here in your breath pattern and just reflect on how calm,
How heavy,
And how utterly relaxed your legs and feet are.
Alright,
Let's move up now.
Take a nice deep inhale now.
Feel it fill your torso,
Your chest,
Your back,
And even your arms.
Feel the warmth,
Feel the heaviness.
And as you exhale,
Relax and melt a little bit deeper into whatever you are lying on.
This next inhale goes in to your neck and your head.
As you feel that warmth circulate this area.
Let it go into every part of your face,
Neck,
And head.
And then as you exhale,
Let it all switch off.
Use the next inhale now to breathe into every part of your body.
Your biggest breath yet.
Filling up every area from your toes all the way to your fingers,
All the way to the top of your head.
Hold it for a moment to feel the warmth,
Feel the comfort.
And then as you exhale,
Feel that heaviness and relaxation just sink into that body.
And let that body sink into the mattress or whatever you are laying on.
Back to normal breathing now.
Just enjoying the stillness and the heaviness.
Take note of how your body feels.
Notice the warmth.
Notice the relaxation.
And as you breathe,
Repeating the mantra.
My body is warm.
My body is safe.
My body is relaxed.
My body is warm.
My body is safe.
My body is relaxed.
My body is warm.
My body is safe.
My body is relaxed.
Enjoy this feeling of having nowhere to be and nothing to do.
Lying heavy.
Lying safe.
Lying warm.
