Guided Imagery Meditation- Journey to Relaxation

July 20, 2020

Information

With Michele Grand, LMT

ID5408

To CiteDCA Citation Guide

00:00Hey good game, good morning everybody
00:02and thank you for being here today.
00:05We're gonna do some great work and then
00:07we're gonna do a guided meditation again.
00:10My name is Michelle Grand an I'm
00:12a licensed massage therapists and
00:14work with the oncology patients.
00:16It's Milo Cancer Hospital.
00:18It's my honor and privilege at this
00:21time to be with you today as we
00:23embark on the journey of relaxation.
00:25I'm gonna do something a little
00:27bit new today with the breath work.
00:30It's called naughty.
00:32Show Donna Annetts channel cleansing breath.
00:36This is something that's gonna open us
00:41up a bit and energize as a bit before
00:44we move into to the meditation work.
00:47Good to have some water nearby
00:49because sometimes when we do the
00:51Breathwork it's very could be very
00:53stimulating and you could need to
00:55Hydrate a little bit as we go along.
00:58So as always, just bring yourself
01:00into a comfortable position,
01:02whatever that is for you,
01:04whether it's sitting down,
01:05cross legged feet, flat on the ground,
01:09or even laying back and closing your eyes.
01:13What would you do to begin
01:16is Organa take our thumb.
01:19And we're gonna gently close the
01:22right nostril with your thumb.
01:24We're going to inhale through
01:27the left nostril.
01:29And then we're going to take our ring finger.
01:34I'm just gonna explain it first and
01:35then we'll get into the breath work.
01:37So just to give you a little and it
01:39takes a little practice as we go.
01:41So just go slow with this.
01:42But again,
01:43I'm just going to run through it one
01:45time and then will begin the Breathwork.
01:46So we're going to be closing
01:48the right master with the thumb.
01:49We're going to inhale through
01:50the left nostril.
01:51We're going to close the left.
01:53Not sure with the ring finger.
01:55And we're going to Exhale
01:57through the right nostril.
01:58And then we're going to inhale
02:00through the right nostril.
02:02Close it of.-.
02:04And Exhale through the left nostril.
02:06We're going to take turns
02:07going back and forth,
02:08but just will go slow.
02:10And it does require some practice
02:11in a little bit of a coordination.
02:14So let's do that together.
02:15Now we're going to close off
02:17the right nostril.
02:18Inhale through the left nostril.
02:24Close the left nostril with your ring finger,
02:27an exhale through the right nostril.
02:33Now we're going to inhale
02:35through the night right nostril.
02:39Close it of-. Exhale with the lap.
02:43And how with the left?
02:48Close it of.-. Exhale with the right.
02:53In here with the right.
02:58Close it of.-.
03:01Exhale with the left. In hell
03:05with the left. Close it of.-.
03:12XL with the right. Anyhow, with the right.
03:18Close it of.-.
03:21XL with the left. Here now with the left.
03:28Close it of.-. Exhale with the right,
03:32go a little deeper with the breath
03:34now as you get comfortable with it.
03:36So take a deeper breath in
03:38with the Latin with the right.
03:42Close it all. Exhale with the left.
03:48And help with the left.
03:51Deeper breath close it of.-.
03:54Exhale with the right.
03:56Will do it two more times.
03:59In hell with the right.
04:01Close it of- backshell with the left.
04:08In hell with the left.
04:12Close it of.-.
04:15Exhale with the right.
04:17One more time in hell with the right.
04:22Close it all. And Exhale with the left.
04:28Good now just take a few natural deep breaths
04:31in will do three just natural depressing.
04:38And Exhale through the mouth.
04:41Inhale through the nose. An hold.
04:48And Exhale through the mouth.
04:51And one more in hell through the nose.
04:56And hold.
05:00And Exhale through the mouth.
05:02Excellent, very good.
05:03So that again, is called Nadi Shodhana
05:05and it's Clear Channel breathing.
05:08It's a very good opening exercise and it
05:10does require practice in coordination,
05:12so that's something if you do on
05:15your own it will develop and become
05:18more natural and easier with time.
05:21So once again will just ground.
05:25Get into a comfortable position.
05:28Take a moment and just make sure that
05:31your warm seated comfortably and just
05:34rest your hands loosely in your lap.
05:38And now close your eyes.
05:41Take a long slow deep breath in.
05:46Hold it for a moment and slowly exhale.
05:49Just allow any tension to melt
05:53away as you gradually relax more
05:56and more deeply with each breath.
06:00Take another long slow deep breath in.
06:04And hold it. And Exhale.
06:09Empty your lungs completely
06:11with your out breath.
06:14Take a third deep breath in.
06:17Take your time and hold it for a moment.
06:21And then let it go.
06:25You can already feel yourself drifting
06:28into a state of deep relaxation.
06:31Continue to breathe slowly and gently as you
06:34bring your awareness to the top of your head.
06:38Just sensor imagine a feeling of relaxation,
06:41beginning to spread down
06:43from the top of your scalp.
06:46Feel the muscles in your
06:48forehead and temples, relax.
06:50Allow your eye muscles to relax.
06:54But your cheeks in your jaw soften
06:57and lack of all the tension.
07:00Now let this peaceful feeling
07:02flow down into your neck belt,
07:05loosening every muscle and fiber.
07:08With each breath you take this relaxing
07:12feeling becomes deeper an warmer.
07:15It works its way deep into
07:17the muscles in your shoulders,
07:19soothing and relaxing them.
07:22This peaceful feeling flows down from
07:25your shoulders into your arms and it
07:28loosens the muscles in your upper arms,
07:30your forearms,
07:31your hands.
07:32Relaxing and soothing all the way
07:35to the tips of your fingers as
07:38your body relax is now your mind.
07:41Relax is an.
07:42Your thought seemed to become lighter.
07:46You're slipping further and
07:47further into a dream.
07:49Lights take state of still Nishan relaxation.
07:55Now bring your awareness to
07:57your chest and your stomach.
07:59And feel how this area of your body
08:03gently rises and falls as you breathe.
08:07This peaceful sensation flows
08:09throughout this area of your body,
08:12soothing every muscle
08:14and relaxing every organ.
08:16Turn your attention to your upper
08:19back and feel this relaxing sensation
08:22flow all the way down your spine.
08:26As it gradually works its way down your body,
08:30feel every muscle in your back.
08:32Relax and unwind.
08:35Feel that your entire upper body
08:38has become loose, limp an relaxed.
08:43Now feel your hips,
08:45relax as the peaceful feeling starts to
08:48work its way down through your lower body.
08:52Relax the biotics.
08:54The backs of your thighs.
08:57The front of your thighs.
09:00Feel all the large strong muscle
09:03groups becoming Lutheran more
09:05relaxed with each passing moment.
09:07Soothing feelings of relaxation flow down
09:10through your knees and into your calves.
09:14Your ankles relax.
09:16Now your feet relax.
09:19And allow your entire lower body to
09:23completely relax and allow any remaining
09:26tension from anywhere in your body
09:28to flow out through the tips of your toes.
09:32You're comfortable peaceful.
09:36Now is the time to leave the
09:39external world behind and we're
09:41gonna go on an inner journey.
09:43A journey to a place of deep inner stillness.
09:48Picture yourself walking
09:50down a busy City Street.
09:53It's full of shops and businesses
09:55and you can see crowds of people
09:59hurrying from one place to another.
10:02Cars and buses lined the roads and they
10:06crawl through the city bumper to bumper.
10:10Just up ahead next to the sidewalk,
10:13you notice a narrow doorway
10:16between two buildings.
10:18It's a small opening that looks
10:20like a Cousy retreat from the hustle
10:22and bustle of the world around you.
10:25You walk Tord the doorway,
10:27slipping easily through the crowds.
10:31You arrive at the doorway and you
10:34step inside the narrow entrance.
10:37The entrance is dimly lit.
10:40It's warm and inviting Anet shelters
10:43you from the outside world.
10:45You take a few steps deeper inside
10:49the entrance and arrive at the
10:52top of a flight up 10 stairs.
10:55You slowly make your way down the steps,
10:58and as you do,
11:00the sound of the city begins to fade away.
11:04With each step you take,
11:06you feel yourself moving away
11:09from the noise of the world and
11:12down into a place of deep quiet.
11:15As you gradually descend, the 10 steps.
11:20You sink deeper and deeper into
11:23a state of peaceful relaxation.
11:27Going down one. 2. 3.
11:344. 5. Sex. 7. 8. 9.
11:4410 You've reached the bottom of the
11:48staircase and you're feeling common.
11:51Deeply relaxed.
11:52You can barely hear the sound of the
11:55street above you now it seems so far away.
11:59Before he was a tall wooden door,
12:01a door with no handle or
12:04lever with which to open it.
12:06Study the door more closely and
12:09you notice the word release has
12:12been carved into its surface.
12:15Contemplate this word and
12:17feel the essence of it.
12:22Slowly you begin to feel a sensation
12:29of opening of letting go of
12:36releasing and the door Unlocks.
12:42It's old, hinges creak as it slowly
12:45opens to reveal a small round room.
12:48The room is a library and
12:51it's filled with bookshelves,
12:52and it has a tall Dome ceiling.
12:56You step inside the room and
12:58slowly the door closes behind you.
13:01This room is a very private place.
13:05It's secluded an inviting.
13:07It has no windows, and it's very, very quiet.
13:12You feel content and secure in this place.
13:16In the center of the room's
13:18it's a small wooden desk,
13:21an on the desk Lisa large
13:24old dust covered book.
13:27You pick up the book and you feel
13:30the weight of it in your hands.
13:37You feel a sense of wonder,
13:40as you behold this grand old book.
13:43It has rested in this place for a long time,
13:47waiting for you since long
13:50before you were born.
13:52You open the cover and you notice
13:56that all the pages are blank.
13:59This is a book of freedom.
14:02It has the power to free you from
14:05anything in life that might be
14:08bothering you or weighing you down.
14:10It is time for you to write in the book.
14:16Take a moment. And think about anything
14:20that is troubling you in your life.
14:23Bring to mind any situation
14:27that seems to be blocking you.
14:31Any forthcoming event that frightens you.
14:41Any person that you're in conflict with.
14:47Any negative feelings
14:49that you're holding on to?
14:52Write about anything at all that you feel
14:57is holding you back or that burdens you.
15:01There's no right or wrong way to do this.
15:05Simply feel or imagine your thoughts and
15:09feelings being imprinted into this book.
15:13Take your time. Allow images to form in
15:20your mind and allow your feelings to flow.
15:28Let them flow out on to the
15:30pages of the book.
15:44with all your worldly concerns.
15:50The book absorbs them all.
16:01Ask the pages filled with words and pictures.
16:05You begin to feel lighter and more
16:11positive. You have been heard.
16:14You have been understood.
16:17You feel reassured and relieved.
16:29can close the book.
16:37Now the Dome roof above you begins to open.
16:42And slowly but surely,
16:44the roof opens completely,
16:46revealing the clear blue Sky above.
16:50You stand with your arms by your
16:54side observing the Sky above.
16:57You gently raise your forearms and
17:01hands your poms facing away from you.
17:04And as you do, your body begins to float.
17:08Can you feel your feet lift off the floor?
17:12A wave of exhilaration flows through
17:14you as you realize that you have the
17:18freedom to fly anywhere you choose.
17:21As you raise your hands, you float higher.
17:25And when you lower them,
17:27you gently descend.
17:31With effortless ease you begin to
17:33float towards the open roof above you,
17:36and you glide up and out of the
17:39room and slowly out into the Sky.
17:42You feel a wondrous sense of freedom as
17:45you fly higher and higher in the Sky.
17:48You can see the entire city below you,
17:51and it is gradually becoming
17:53smaller and smaller.
17:55Higher and higher you fly
17:57passing beyond the clouds,
17:59feeling even more joyful and more free.
18:06Now you turn, you turn to look back
18:09down at the city and the earth,
18:12and it's a small space,
18:14now small as you float in the vast emptiness,
18:18you just take a moment to drift slowly
18:21through space and admire the beauty
18:24of the stars and the planet far below.
18:27You're weightless, serene and at peace.
18:33The sensation is profoundly relaxing and you.
18:38Ball into a deeper state of stillness.
18:42As though you're millions of miles
18:44from anything or anyone, and yet you
18:48feel connected to the entire universe.
18:51You feel bad and weightless and timeless.
18:56From deep within the silent space
18:58inside you a voice can be heard
19:02and it's loving words echo in your
19:04mind I am without beginning or end.
19:07I am eternal.
19:09I am free to experience life
19:11in any way that I choose.
19:14My consciousness is not bound by time
19:17or space like the universe itself.
19:20I am limitless.
19:21I am part of a vast unified whole NIS.
19:25I'm free from all concerns about
19:27the past and I'm free from
19:30all concerns about the future.
19:32My life is in perfect order and it
19:37unfolds according to A perfect plan.
19:40I do not strive to attain.
19:42The thing is that I desire I simply
19:45allow them to flow around me.
19:48I release my grip on life.
19:51I am calm and the knowledge that
19:53all my needs are taken care of.
19:56I am open to all of life's experiences
19:59as the moments of my life come and go.
20:02I am at peace.
20:04I do not judge these moments.
20:07I welcome them, I observe them,
20:10I accept them all.
20:13If problems arrive arise,
20:14I do not resist them.
20:17I observe them with a com open mind
20:20for I know they will resolve in time.
20:25And I have all the time in the world.
20:28In the quiet spaces between my thoughts,
20:31inspiration comes to me
20:34and all becomes clear.
20:36My life transforms in magical
20:39and unexpected ways.
20:41Obstacles that once seemed
20:43impassable now seem insignificant.
20:46I rise effortlessly above all challenges
20:49to a place of Serenity and knowing
20:52my path forward is becoming clearer
20:55and clearer every day in every way.
20:58My life becomes more an more harmonious.
21:02I trust in the natural flow of life.
21:05I resist nothing an I yearn for nothing.
21:10I gratefully received all that comes my way.
21:14My consciousness is not bound by time
21:17or space like the universe itself.
21:20I am limitless.
21:21I am a part of a vast unified whole NIS.
21:26And now it is time to return home to
21:30return to your wonderful life on Earth.
21:34Take one last look around you at
21:37the Infinite Glorious expanse of
21:39space and know that you could
21:41return here anytime you choose.
21:44At anytime you see clarity,
21:46anytime you wish to free yourself
21:48from the worldly life.
21:50Simply ways open your poms to the
21:53world and imagine floating upwards.
21:56You will be instantly transported to
21:59this infinite space of peace and clarity.
22:03You gently lower your hands and slowly
22:06began to drift back down towards the earth.
22:10Gradually the planet grows larger and larger.
22:14You passed through wisps of clouds
22:17as you gracefully guide yourself
22:19back down to the city.
22:21The open roof of the library comes into
22:24view and you steer yourself towards it.
22:27Nuclide down into the library
22:29and as your feet come
22:31to rest on the floor,
22:33the roof above you begins to
22:35slowly close all by itself.
22:38You look up and watch as they opening
22:41arrows and then closes completely.
22:44You feel relaxed and refreshed.
22:47You feel later and so much
22:50stronger than when you arrived.
22:53The large old book still left
22:55on the desk where you left it.
22:57You pick it up and open it.
23:01And you notice all the pages are empty again.
23:05During your journey it has been cleansed.
23:08Only pure white paper remains.
23:12Close the book now and you make
23:14your way back towards the door.
23:17The door swings open for you and
23:20you step out of the library.
23:23Before you are the 10 steps that
23:26lead back up to the city and as you
23:29make your way back up the steps you
23:32feel yourself becoming more and
23:34more alert more an more refreshed.
23:37You go up the steps 10. 9. 8.
23:4676 becoming more and more alert 5 four.
23:54Three, you're nearly back up now.
23:58Two and one.
24:01And now you stand in the open doorway
24:04looking out on to a quiet City Street.
24:08You're feeling calm and clear.
24:10An at peace with the world.
24:13You notice that all the traffic
24:16has departed at all.
24:18The pedestrians have disappeared.
24:20You step out of the doorway and
24:23you can now see that all of the
24:26streets are quiet and empty.
24:28You can stroll freely and
24:30confidently to any place you choose.
24:34You feel wonderful.
24:36You're ready to return to the full
24:39waking state and to take this
24:41sense of newfound freedom with
24:42you into your daily life.
24:47Take a deep breath in,
24:49become aware of your physical body and
24:52the room around you and which you said.
24:55Wiggle your toes in your fingers.
24:59Stretch your arms out as far as you
25:01can to the right and to the left.
25:04No. Open your eyes when you're ready.
25:08With an inhalation,
25:10bring your arms above your head.
25:12Man, Exhale. And to propose.
25:18And open your eyes. And thank you
25:23so much for taking that journey.
25:25It's not easy at all to take the
25:28time out of your day and to just
25:31block out all that's going around
25:33you and take that inner journey.
25:36To peace and quiet.
25:38And it's interesting in the
25:40Times that we're living in,
25:42we don't have those hustle and bustle
25:44so much going on in the city and we
25:47don't have all of that around us.
25:49But at the same time,
25:50sometimes our internal world
25:52gets a little busy just from.
25:54The distraction maybe of the virus
25:56going on and the distraction of the
25:59interruption of our normal life.
26:02So it's more important than ever
26:04just to bring ourselves to that
26:07place of quiet in that place
26:09of peace and do a little bit of
26:11a meditation as you did today.
26:13So I thank you all for your time an
26:16I wish you a wonderful week of joy
26:19and peace and happiness and I will
26:21see you again on Thursday at 1:30 KB well.