Welcome to this travel companion.
The perfect way to find peace,
No matter what your destination.
Even when you travel,
You need to find a way to rest and be at your best.
I'm going to show you a great technique to help your body and mind enter a restful state and help you get the sleep you so richly deserve.
This of course is going to allow you to perform at your peak.
Let's get some rest together.
Now I would suggest doing this meditation laying down,
But it is totally up to you.
It can be done seated too.
Whichever position you choose,
I want you to bring your eyes to close and then just start to bring that breath into a slow and calm pattern.
Now in a moment,
I'm going to ask you to breathe in a very particular pattern.
It's going to look like this.
You'll take a nice deep inhale through the nostrils.
And just when you think you can't take any more air in,
You're going to take one more sip of air through those nostrils.
Then as you exhale,
You're going to breathe through your mouth with an audible,
Ah.
So let's do that together.
Inhale through the nostrils.
Take another sip of air.
Exhale through the mouth with a ha.
Again.
Inhale through the nostrils.
Another sip of air.
Exhale through the mouth.
And last time together.
Inhale through the nostrils.
Another sip of air.
Exhale through the mouth.
Ah.
Alright,
Good.
Carry on breathing in and out through the nostrils now.
That technique is known as a physiological sigh,
A great way to start getting the nervous system calmed down.
Now the next technique we're going to do together is as simple as counting to six.
Before we do anything else though,
I want you to get into this restful mindset by giving yourself permission to relax.
Let any ideas of worry or thoughts of you not deserving relaxation,
Put them all to the side and commit to the next few minutes of being truly relaxed and indulging in this relaxation.
To start with,
I want you to breathe nice and deeply into that one neck of yours,
That beautiful,
Strong neck you have.
As you're breathing in,
Appreciate this neck,
Hold for a moment,
And then as you exhale,
Relax this neck of yours.
On the next inhale,
Breathe in to your two shoulders,
Noticing how they feel today and noticing anything they interact with,
Clothing,
Air,
Or otherwise.
And then as you exhale,
Relax those shoulders as much as possible.
Next inhale nice and deep,
And exhale,
Think the word sleep.
Once again,
Inhale nice and deep,
And as you exhale,
In your head,
You think the word sleep.
Last time,
Inhale nice and deep,
And exhale,
The word sleep.
Now I want you to inhale for one,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four,
Five.
Now exhale,
One,
Two,
Three,
Four,
Five,
Six,
Back to normal breathing.
Take a moment,
Notice how you feel,
And before we start the next round,
As we repeat exactly what we've done,
I want you to commit to this feeling of relaxation even more.
All right,
Let's go again.
Inhale into your neck,
Appreciate your neck,
Feel your neck,
Then as you exhale,
Relax that neck.
Inhale into your two shoulders,
Feel them,
Notice them.
As you exhale,
Feel the heaviness of the shoulders pulling down to the earth as you relax them.
Inhale nice and deep,
As you exhale,
Think the word sleep.
Inhale nice and deep,
As you exhale,
Think the word sleep.
Deep inhale,
And exhale the word sleep.
Inhale now for one,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four,
Five.
Exhale,
One,
Two,
Three,
Four,
Five,
Six,
Back to normal breathing.
Notice how your body feels,
And commit to relax one level deeper.
Inhale into your neck,
Exhale,
Relax that neck.
Inhale into your shoulders,
Exhale,
Let the shoulders get heavy.
Inhale nice and deep,
Exhale as you think sleep.
Inhale nice and deep,
Exhale as you think sleep.
Inhale nice and deep,
Exhale as you think sleep.
Inhale for one,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five,
Six,
Relax.
Feel your body,
Commit to feeling even more relaxed on the next round.
Inhale into the neck,
Exhale,
Relax that neck.
Inhale into the shoulders,
Exhale,
Relax the shoulders.
Inhale for one,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five,
Six,
Relax.
Another commitment to go even deeper into sleep.
Inhale into the neck,
Exhale,
Relax the neck.
Inhale into your two shoulders,
Exhale,
Relax your two shoulders.
Inhale nice and deep,
Exhale as you think sleep.
Inhale nice and deep,
Exhale as you think sleep.
Inhale nice and deep,
Exhale,
Think the word sleep.
Inhale for one,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five,
Six,
Relax.
Just enjoy the feeling of nowhere to be and nothing to do.
Give in to the feeling,
Let your body be heavy and give in to the rest.
