Meditations

Reduction Mind Body Audio Programme 1Optimum Fertility & Stress Reduction Mind Body Audio Programme 1

The Optimum Fertility and Mind Body Stress Reduction Audio Programme is a pioneering listening experience designed for women who are trying to fall pregnant naturally.

Each track is designed to optimise your body’s natural function through each phase of your reproductive cycle whilst reducing stress and anxiety levels which could interfere with fertility. A number of studies have shown the benefits that mind body programmes can have on fertility by reducing stress levels and increasing pregnancy rates.

Optimum Fertility & Stress Reduction Mind Body Audio Programme 2Optimum Fertility & Stress Reduction Mind Body Audio Programme 2

The Optimum Fertility and Mind Body Stress Reduction Audio Programme is a pioneering listening experience designed for women who are trying to fall pregnant through Assisted Reproductive Technologies (ART) like IVF or ICSI.

Studies have shown the benefits that mind body programmes can have on fertility by reducing stress levels and increasing pregnancy rates. Each track in this audio programme starts by guiding you into a state of peaceful relaxation assisting your mind and body to facilitate optimal states of receptivity and relaxation.

 Birthing Without Fear

This Birthing Without Fear audio programme provides women with the ability to be fully prepared for a natural birthing experience that minimizes the necessity for medical intervention.

The techniques taught in this programme allow pregnant women to remain cool, calm & collected during birthing, no matter what happens, even if medical intervention should become necessary.

Birthing Without Fear also helps women to make informed and intuitively intelligent decisions every step of the way so that they can have the most positive and serene birth experience possible.

The pain relief and stress eleminating procedures shared in this programme allow women to achieve maximum relaxation and comfort during childbirth without the use of drugs.

General Relaxation - Script

This body-mind relaxation script is wonderful for general relaxation, for preparing for meditation, or just for winding down.

 

Let’s take a few minutes to relax your body and mind.

We’ll begin with a few slow, deep breaths.Each time you breathe in; breathe all the way down into your stomach. Breathe in slowly through your nose, and feel your abdomen and lungs expand with air. After drawing in a long deep breath, allow your breath to flow back out through your mouth. Just let go of each breath, and with it, release any tension or stress you might have been holding on to. You might like to mentally repeat the word “relax” as you breathe out.

Try this now, slowly draw in a deep breath. Don’t rush to breath in. Just gradually fill your lungs and abdomen with air, and when they are full, release that breath completely. You are beginning to feel yourself relaxing. Your breath will dissolve tension just as easily as warm water melts ice.

Breathe in once again. Feel your body fill with air…and when you are ready, release the breath, let it flood out naturally. Breathe all the way out until your lungs are empty. Let’s draw in a third and final breath. Nice and deep. Feel yourself relaxing as you gradually release the breath.

Now let your breathing return to a normal rhythm as we begin to scan over your entire body, looking for areas of tension to release. As I mention each body part, I invite you to bring your awareness to it and relax it as deeply as you can. You don’t need to concentrate intensely on this task, just feel or imagine a sensation of relaxation and relief moving through each part of your body.

It’s quite common for people to store a lot of tension in their jaw muscles, so let’s begin there. Pay attention to your jaw for a moment. There are a number of very strong muscles in that area. Just mentally connect with this part of your body, and relax it. Allow your jaw muscles to loosen and let go.

Now let your attention wander to the muscles in your face. Allow your eye muscles to release, and let your cheeks and forehead relax. Let this peaceful feeling flow slowly down your neck. Feel it sooth your throat and dissolve any tension as it slowly glides down to your shoulders.

Let your shoulders go. Give them a moment of your attention, and just mentally repeat the word “relax” as you let them soften, let go, and release all tension.

Now bring your awareness to your arms. Feel and imagine them becoming loose and limp. They are relaxed and at peace, all the way from your shoulders, through your wrists, to the tips of your fingers.

Now focus on the muscles in your back…all those muscles surrounding your spine. Just let those muscles relax and let go.Now bring your awareness to your chest and all the muscles that surround your ribcage. As you breathe in and out, send a mental note to this area of your body…relax.

As you breathe in and out feel your stomach gently rise and fall. Let your stomach soften and relax with each breath. Feel it releasing tension as each moment passes. You can feel yourself slowly slipping into a state of deep relaxation.

Now bring your attention to your thighs. Imagine all those strong supporting muscles beginning to relax and unwind.

Your knees, your calves, your feet. Let them all relax.

 

Passive Relaxation - Script

Relaxation-Script-Leaf-Photo

This passive relaxation script was written to induce a state of total mind-body relaxation. It’s a perfect prelude to a guided meditation and takes about 7-9 minutes to read aloud.

Read it calmly and slowly and you’ll find that anyone within earshot will quickly begin to sink into a very relaxed state of mind indeed.

Find yourself a quiet place to sit. Turn off your phone and dim the lights. This is your time. A time for total relaxation and inner stillness.

Take a moment to make sure that you are warm enough, and that you are seated comfortably. Rest your hands loosely in your lap. Now close your eyes.

Take a long slow, deep breath in…hold it for a moment, and then slowly exhale. Just allow any tension to melt away as you gradually relax more and more deeply with each breath.

Take another long slow, deep breath in…hold it, and then exhale. Empty your lungs completely with your out-breath.

Take a third deep breath in. Take your time. Hold it for a moment, and then let it go. You can already feel yourself drifting into a state of deep relaxation.

Continue to breathe slowly and gently as you bring your awareness to the top of your head. Just sense or imagine a feeling of relaxation beginning to spread down from the top of your scalp…. feel the muscles in your forehead and temples relax.

Allow your eye muscles to release. Let your cheeks and jaw soften and let go of all tension.

Now let this peaceful feeling flow down into your neck. Feel it loosening every muscle and every fibre.

With each breath you take, this relaxing feeling becomes deeper and warmer. It works its way deep into the muscles in your shoulders…soothing them…releasing them.

This peaceful feeling flows down from your shoulders and into your arms. It loosens the muscles in your upper arms…your forearms…your hands…relaxing and soothing…all the way to the tips of your fingers.

As your body relaxes, your mind relaxes, and your thoughts seem to become lighter. You are slipping further and further into a dreamlike state of stillness and relaxation.

Now, bring your awareness to your chest and your stomach. Feel how this area of your body gently rises and falls as you breathe. The peaceful sensation flows throughout this area of your body, soothing every muscle and relaxing every organ. You can feel it releasing every last molecule of tension.

Turn your attention to your upper back, and feel this relaxing sensation flow all the way down your spine. As it gradually works its way down your body, feel every muscle in your back relax and unwind.

Feel that your entire upper body has become loose, limp and relaxed.

Sink into this serene sensation. Relax more and more deeply with each breath.

Now feel your hips relax as the peaceful feeling starts to work its way through your lower body. Relax your buttocks…the backs of your thighs…the front of your thighs. Feel all these large, strong muscle groups becoming looser and more relaxed with each passing moment.

Soothing feelings of relaxation flow down through your knees, and into your calves. Your ankles relax. Now your feet relax. Allow your entire lower body to relax completely, and allow any remaining tension from anywhere in your body to flow out through the tips of your toes.

You are comfortable, peaceful and relaxed.

 

Progressive muscle relaxation - Script

This progressive muscle relaxation script will help you to deeply relax your physical body from head to toe. It is a complete script that takes a little over 20 minutes to read aloud.

 

Find yourself a quiet place to relax. Turn off your phone and dim the lights. This is your time…a time for complete and utter relaxation.

For this relaxation, you can either sit or lie down. Just make sure that you are warm enough, and that you are comfortable. Let your hands rest loosely in your lap, or by your side. Now close your eyes.

Become aware of your breathing, and notice how your abdomen rises and falls with each breath…

Now take a long slow deep breath in through your nose, all the way down into your stomach. Hold the breath for just a moment, and then exhale through your mouth. Allow your breath to carry away all stress and tension as the air floods out of your lungs.

Take another slow breath in through your nose. Fill your lungs completely. Hold it for a moment…and release the breath through your mouth. Empty your lungs completely with your out-breath.

Take a third deep breath in. Hold it for a moment, and then let it go.

Feel that your body has already undergone a change. The tension in your body has begun to loosen and subside.

Now let your breathing rhythm return to normal…and relax….

During this relaxation I will ask you to tense various muscles throughout your body. Please do this without straining. You do not need to exert yourself, just contract each muscle firmly but gently as you breathe in. If you feel uncomfortable at any time, you can simply relax and breathe normally.

Bring your awareness to your feet and toes. Breathe in deeply through your nose, and as you do, gradually curl your toes down and tense the muscles in the soles of your feet. Hold your breath for just a few seconds and then release the muscles in your feet as you breathe out. Feel the tension in your feet wash away as you exhale. Notice how different your feet feel when tensed and when they are relaxed.

Take another deep breath in again, tense the muscles in the soles of your feet and hold this position for a few seconds.

Now release. Feel yourself relaxing more and more deeply with each breath. Your whole body is becoming heavier, softer and more relaxed as each moment passes.

Now bring your awareness to your lower legs…to your calf muscles. As you draw in a nice deep breath, point your toes up towards your knees and tighten these muscles. Hold for just a moment, and then let those muscles go limp as you exhale.

Once again, draw in a deep breath…and tighten your calf muscles. Hold for a few seconds, and then let it all go. Feel your muscles relax, and feel the tension washing away with your out-breath.

In a moment you will tense the muscles in the front of your thighs. If you are lying down, you can do this by trying to straighten your legs. You’ll feel the muscles pulling your kneecap upwards. If you are seated, you can tense these muscles by pushing your heels down onto the floor.

Take a deep breath in, and tense the muscles in your thighs. Hold for just a moment, and then release everything. As you do this, the blood flow to your muscles increases, and you may notice a warm tingling sensation. Enjoy this feeling of soothing relaxation in your thighs.

Again, breathe in deeply and tighten your thigh muscles. Hold for a moment. Now release. Focus on letting your muscles go limp and loose.

Draw in a nice deep breath and gradually tighten the muscles in your buttocks. Hold this contraction for a few seconds, and then release your breath. Feel the tension leaving your muscles. Feel them relaxing completely.

Once more, breathe in deeply and tighten the muscles in your buttocks. Hold for a moment. Now release them. You are becoming more and more deeply relaxed.

Take another breath, and this time, gradually tighten all the muscles in your legs, from your feet to your buttocks. Do this in whatever way feels natural and comfortable to you. Hold it…and now release all these large strong muscles. Enjoy the sensation of release as you become even more deeply relaxed.

Now bring your awareness to your stomach. Draw in a nice deep breath and then tighten these muscles. Imagine you are trying to touch your belly button to your spine. Now release your breath and let your muscles relax. Notice the sensation of relief that comes from letting go.

Once again, draw in a deep breath and then tighten your stomach muscles. Hold for a few seconds… and then let them relax as you exhale and release all tension.

Bring your awareness to the muscles in your back. As you slowly breathe in, arch your back slightly and tighten these muscles….Now release your breath and let your muscles relax.

Again, draw in a deep breath and then tighten your back muscles. Hold for a few seconds…and then let them relax and release.

Now give your attention to your shoulder muscles and the muscles in your neck. As you slowly draw in a nice deep breath, pull your shoulders up towards your ears and squeeze these muscles firmly. Now breathe out completely, and allow your contracted muscles to go loose and limp.

Again, pull your shoulders up towards your ears and squeeze these muscles firmly.

Now feel the tension subside as you relax and breathe out.

Feel the heaviness in your body now. Enjoy the feeling. Feel yourself becoming heavier and heavier. Feel yourself becoming more and more deeply relaxed.

You are calm, secure, at peace.

Now it’s time to let go of all the tension in your arms and hands. Let’s start with your upper arms.

As you breathe in, raise your wrists towards your shoulders and tighten the muscles in your upper arms. Hold that breath and that contraction for just a moment…and then gently lower your arms and breathe all the way out. You may feel a warm, burning sensation in your muscles when you tighten them. Feel how relaxing it is to release that tightness and to breathe away all tension.

As you curl your upper arms again, tighten the muscles as you breathe in. Breathe in deeply. Now relax your arms and breathe out.

Now bring your awareness to your forearms. As you breathe in, curl your hands inwards as though you are trying to touch the inside of your elbows with your fingertips. Now feel the tension subside as you relax and breathe out.

Again, take a deep breath in, and tighten the muscles in your forearms. Hold it for a moment, and then release them. Feel the tension washing away.

Now, take another breath in and tightly clench your fists. When you have finished breathing in, hold for just a few seconds, and then release. Notice any feelings of buzzing or throbbing. Your hands are becoming very soft and relaxed.

Take another deep breath in and clench your fists again. Hold for just a few seconds, and then release. Let your fingers go limp.

Your arms and hands are feeling heavy and relaxed.

Take a couple of nice long slow breaths now, and just relax. Feel yourself slipping even deeper into a state of complete rest.

Now tighten the muscles in your face by squeezing your eyes shut and clenching your lips together. As you do, breathe in fully. Hold it…now breathe out and relax all your facial muscles. Feel your face softening.

Once more, breathe in deeply while you scrunch the muscles in your eyes and lips….and release.

Now bring your awareness to the muscles in your jaw. Take a deep breath in, and then open your mouth as wide as you can. Feel your jaw muscles stretching and tightening. Now exhale and allow your mouth to gently close.

Again, fill your lungs with air and then open your mouth wide. Now let your mouth relax and let your breath flood all the way out.

You are now completely relaxed from the tips of your toes to the top of your head.

Please take a few more minutes to rest. Relax. Listen to the sound of your breathing and enjoy the lovely, warm sensation of physical relaxation. If you have the time, feel free to fall asleep. You will wake feeling completely rejuvenated and relaxed.

 

 

 

Rapid Relaxation - Script

This is a progressive muscle relaxation script that has been condensed so that you can relax your physical entire physical body in just 8 minutes.

Find yourself a quiet place to relax. Let your hands rest loosely in your lap, or by your side. Now close your eyes.

Take a long slow deep breath in through your nose, all the way down into your stomach. Hold the breath for just a moment, and then exhale through your mouth. Allow your breath to carry away all stress and tension as the air floods out of your lungs.

Take another slow breath in through your nose. Fill your lungs completely. Hold it for a moment…and release the breath through your mouth. Empty your lungs completely with your out-breath.

Feel that the tension in your body has begun to loosen and subside.

Take a third deep breath in. Hold it for a moment, and then let it go.

Feel yourself relaxing more and more deeply with each breath.

Bring your awareness to your feet and toes. Now breathe in deeply through your nose, and as you do, gradually curl your toes down and tense the muscles in the soles of your feet. Hold your breath for just a few seconds and then release the muscles in your feet as you breathe out.

Now bring your awareness to your calf muscles. Breathe in deeply and as you do, point your toes up towards your knees and tighten these muscles. Hold for just a moment, and then let those muscles go limp as you exhale.

Now take a deep breath in, and tense the muscles in your thighs. Hold for just a moment, and then release all those muscles. Focus on letting them go limp and loose.

Draw in a nice deep breath and gradually tighten the muscles in your buttocks. Hold this contraction for a few seconds, and then release your breath. Feel the tension leaving your muscles. Feel them relaxing completely.

Draw in a nice deep breath and then tighten your stomach muscles. Hold for a moment. Now release your breath and let your muscles relax.

Bring your awareness to the muscles in your back. As you slowly breathe in, arch your back slightly and tighten these muscles….Now release your breath and let the muscles relax.

Pull your shoulders up towards your ears and squeeze these muscles as you breathe in deeply. Now breathe out completely. Let your contracted muscles to go loose and limp.

Feel the heaviness in your body now. Enjoy the feeling. Breathe in again. Clench your fists and tighten all the muscles in your arms. Squeeze the muscles as you hold your breath…now release and gently breathe all the way out. Let your arms and hands go loose and limp.

Now tighten the muscles in your face by squeezing your eyes shut and clenching your lips together. Breathe in fully. Hold this for a moment…and now breathe out and relax all your facial muscles. Feel your face softening.

Take a deep breath in, and then open your mouth as wide as you can. Feel your jaw muscles stretching and tightening. Now exhale and allow your mouth to gently close.

Take one final deep breath in, filling your lungs completely…hold for just a moment, and then release and relax. Let all that air carry away every last molecule of tension.

You are now completely relaxed from the tips of your toes to the top of your head. Enjoy this feeling for as long as you like. Take your time, and when you are ready, open your eyes.