Deep Softening Calm

Once you have done this calming practice a few times you will find it becomes a tool you can access within a few moments of even your most stress-filled, anxious moments.

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Transcript

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Due to the highly relaxing nature of this meditation, it is very much recommended that you do it with your eyes closed or at least in a place where you are safe to be completely relaxed, even if that means staring at a spot, but certainly not having to pay attention to anything else.

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This is the Meditation Minis podcast with your host, hypnotist Shell Hamilton.

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Close your eyes now if you haven't done so already, and begin your process by taking one to three purposeful deep breaths. Perhaps even letting out a sigh on one of those exhales. And as you begin to settle in, I'd like you to turn your attention to the top of your head across your forehead and eyes, and imagine what it would feel like if the top of your head and your forehead and your eyes were to begin to become so very relaxed, as though they were melting away. What would that feel like or perhaps look like for you if it were true? Your forehead, the top of your head, your eyes, even your cheeks now becoming so very relaxed, softening and melting. And anytime throughout your experience, you find yourself beginning to develop some tension there in your forehead or your eyes or your jaw. That is a notice for you to take another deep breath and refocus your attention on imagining all of those areas melting, relaxing, softening even more. And we're going to focus this right now just on our heads from your jaw to the very top of your head, just melting, relaxing, softening. From your jaw to your cheeks, your eyes, your forehead, the top of your head, you may have the experience of having some visual hallucinations going on, some movement there behind the eyelids. You may even have full-on pictures happening. And if and so that happens for you, use that again as an opportunity to just breathe into and soften once again. And it's not that you're doing anything wrong if you notice tension or images. They are literally just another opportunity for you to practice noticing it and choosing to soften on the next breath. If this is the first time you've done this meditation, then you can pretty much ignore the rest of what I'm about to say. But if you've done this once or twice, then you may find that now is the time you want to practice your ability softening and imagining your whole body melting, starting either with your feet or your hands. But even if you decide to imagine your whole body melting and softening, if you too find tension beginning to build between your eyes or your forehead or cheeks or jaw, then return your attention to the top of your head. And imagine that softening once again. Allowing yourself to soften and melt once again. And one of the beauties of the practice that you have practiced today is that you can use this in your day-to-day life. Whenever you find yourself getting tense or frustrated or irritated or even angry, just take a few deep breaths and imagine your forehead, the top of your head, your eyes, your cheeks, your jaw melting, relaxing, softening, and in that you bring yourself deeper calm and clarity.