Relaxation

“It is not necessary for the major problem to go away for us to be free of stress”

~ Ainslie Meares

Often we do not notice the tension we hold in our body, until something goes wrong. In everyday life, we are faced with a myriad of stressors. Some real (car accidents, arguments with loved ones), others perceived anxieties about the past or possible futures (saying the wrong thing, being late etc)

Unfortunately, when we perceive stressors all the time the tension in the body builds faster than it can be integrated and released. Creating stress which overtime shifts our body’s natural equilibrium to a new state of equilibrium where this stress level becomes “normal.” The consequence is that our systems no longer function optimally and we begin to experience headaches, digestive upsets, difficulty sleeping, difficulty coping, grinding teeth, sore jaw, muscular aches and pains, reproductive disorders and even heart disorders and stroke.

Real or imagined, these stressors shift the body out of a state of equilibrium, and activate the sympathetic nervous system. The sympathetic nervous system gears the body for a ‘flight or fight’ response; releasing adrenaline and nor adrenaline and directing blood flow to our limbs, increasing heart rate, blood pressure and respiratory rate. All in preparation to keep us safe. A reaction that is essential to our survival.

The regular practice of “progressive muscle relaxation’ has been shown to remove this residual tension and can actually
return the body to its natural state of equilibrium. Allowing the body to integrate and cope more effectively with the tension
created by the excess impulses it receives all day.

Mindfulness Relaxation

Progressive Muscle Relaxation and Visualisation

Tense and Release Progressive Muscle Relaxation

We'll Email you our Complimentary Relaxations

Sacred Elements Relaxation Series

Sacred Earth Relaxation

Body scan
Focus on connection with the ground and its support. The feeling of the mat, the texture against your skin, taking the time to really connect with these sensations. Feel the ground below your mat, and the way it comes up to meet you, to hold your weight. Allow the possibility of releasing your weight to gravity, feel yourself held by the earth.
 Notice the weight of your physical body, of your skin, your muscles and your bones. Releasing this weight to gravity.
 Notice too the weight of your ribs, way they lift and open to create space for the breath, and how the weight of your ribs is simply enough to support your body to release that breath, once all the nourishment, the oxygen and prana has been absorbed.

Visualisation
In your minds eye you might like to visualise, as best as you can, yourself standing before an extraordinary collection of rocks. Just holding the image and feeling of the rocks in your minds eye. Letting it gradually come into greater focus, observing its overall shape… the rocks that vary in size and shape, colour and texture. There are rocks that tower above you, seeming to defy gravity as they stretch up towards the heavens. Others are smaller, and seemed to have tumbled down from above before coming to settle into a crevice between two much larger rocks. Every rock is different. Perhaps the colours dance before you like an earthy rainbow, shades of red deepening into warmer tones of brown, which then lighten to speckled creams. And then shift again as the warmth of the afternoon sun casts a rich majestic glow over the formations before you. The smell of warm earth dances through the air. Noticing how beautiful it is, both from afar, and from up close.

This place is a sacred space, and as you begin to connect with energy here, you feel a strong invitation to climb up onto one of the rocks. And as you look again at the rocks in front of you, you notice that some of the smaller rocks seemed to have fallen into the exact shape of a staggered stairway or path. As you walk slowly, gently scaling the rocks, you might notice a stillness, a peacefulness that seems to emanate from the rocks themselves. You walk further still, and feel the strength in your legs as you climb. You reach the top of a rock, a little way up, and you notice how this rock is held by the side of another much larger rock. You are a little way up and yet you do not feel afraid. There is an everpresent sense of safety, of security, as if you were held by the rocks, by the earth itself. And you might like to sit down here, and take a moment to just connect with the feeling of the rock beneath you, and enjoy the view of the grass covered earth stretching out to the horizon in front and around you. A slightly different perspective from this height.

As you settle in here, making yourself quite comfortable, you feel the sun soaked face of the rock nestling into and supporting you, at your back, as well as from underneath you. The rock you are sitting on is connected from the earth, in fact seems to arise out of the earth. You might like to imagine that this rock is like an iceberg, where a proportion of itself is actually below the earths surface, and from this solid connection, it reaches up towards the heavens. So that you, even from this height feel this connection with the earth. As you sit now, your legs form your foundation, and like the rock, your spine grows long up towards the crown of your head, towards the heavens.

You spend some time just exploring this sensation… the quiet, stillness of the rock… noting its qualities

You imagine the people that have come to visit this rock, hundreds of people who have clambered over its surface over the hundreds, thousands of years it has existed. And you imagine the storms, the drying heat, the myriad conditions it has weathered, And regardless of what happens around, on and to the rock, the rock continues to sit quietly, solid and sure, complete, as it is, and in its connection with the earth.

And as you lie here, see if you can bring the feeling of the rock into yourself, so the rocks in your minds eye and yourself become one. So that as you lie here, you connect with that quiet unwavering stillness…

Rolling over onto your side and gradually, without disturbing yourself too much, coming into a comfortable seated position. And bringing to mind once more the image of the rocks and that feeling of yourself and the rock as one. Noticing that unwavering stillness once more… and experiencing in your body that sense of connection with the earth and that sense of uplift from deep within your pelvis and spine, that lifts you up towards the heavens.

Allowing that feeling to stay with you, but also beginning to notice the rhythms, the movement within and around you. The movement of your breath, gently in and gently out, the sounds around you, and the soft light coming through your eyelids. Rubbing the hands together bringing them to your eyes and beginning to open your eyes. Take the next few moments to connect with all that is around you… noticing the colours… the sounds… the smells… and how even as life flows around you that quiet stillness remains present.

Sacred Water Relaxation

Body Scan Bring your attention to the flow of your breathing… the in breath and the out breath… without trying to change it
Notice the rise of the ribs, their weight, enough to encourage the release of the breath, without effort
Notice the way the chest lifts up and the pelvis releases down slightly to allow more space for the breath - and then reverses to release the breath, the chest relaxing back down and the pelvis floating back up… you might like to use your hands to explore this or even exaggerate it slightly to really connect with the wave like movement through your body.
Notice in this moment the qualities of: Movement…. Change…. Flow… connecting with the flow of your body… and the flow within your body… (longer pause)…the flow of your life… the flow of life…

Visualisation
In your minds eye picture the most beautiful river that you know, or have seen or can imagine, a sacred river. Holding the feeling and the image of this river in your minds eye, letting it gradually come into greater focus. Noticing the earth and the trees that form the banks of the river, holding, containing the river… Noticing the way the water follows the path through the earth… around and over the rocks in the riverbed… always flowing, always changing…

The water in this river is pure, and you lean over, cupping your hands together to scoop up some of drops. Notice the feeling as the water flows into, around and over your hands. And the way it completely changes its shape to allow you to become part of it for that moment, part of it and yet separate from it too, for the water continues to shift and change as it continues along its course. The water rushes into and fills your hands and you lift it up to your mouth. The water is cool, refreshing and delicious as you attempt to catch it on your tongue. Simple pleasure… What do you taste…

Notice how the water fills your mouth and then spills over running down along your chin. As you swallow, the coolness spreads down into your stomach. Imagine the water circulating throughout your entire body, carrying energy and prana to every cell, nourishing, nurturing, healing… just as the water circulates around the entire world.

Now imagine another body of water. Here the weeds have grown fierce and strong, casting shadows over the murky depths. The water here cannot flow, it has become stagnant. It has lost its connection with its true nature, its purity, its beauty and its joy. Imagine that the weeds are desire, attachment and our many other shadow qualities. When we allow them to grow thick, intelligence becomes trapped and the soul hidden below the surface. Now imagine the sun coming out over head, the light of clarity shining down on the water. The clarity runs so strong it sweeps the clogged stream open. The water begins to flow once more, emotion, feeling and life flowing, allowing the creations of the spirit to appear. The spirit of water refound… in all its majesty, beauty and joy.

Roll over onto side…

The average body is made up of about 70% water…our fluid nature contained in the physical shape of our bodies. Notice anywhere you may have become a bit stagnant, physically or emotionally, anywhere the weeds may have grown a bit thick. And drawing the image of the beautiful river once again, connecting with its feeling and image… Allow the possibility of those slightly stagnant waters to run freely once more.

Shadow and Light Source Both

How does a part of the world leave the world?
How does wetness leave water? Don’t try to

put out fire by throwing on more fire! Don’t
wash a wound with blood. No matter how fast

you run, your shadow keeps up. Sometimes it’s
in front! Only full overhead sun diminishes

your shadow. But that shadow has been serving
you. What hurts you, blesses you. Darkness is

your candle. Your boundaries are your quest.
I could explain this, but it will breath the

glass cover on your heart, and there’s no
fixing that. You must have shadow and light

source both. Listen, and lay your head under
the tree of awe. When from that tree feathers

and wings sprout on you, be quieter than
a dove. Don’t open your mouth for even a coo.

~ Rumi

Sacred Fire Relaxation

Body Scan
Focus on connection with the ground and its support. The feeling of the mat, the texture against your skin, taking the time to really connect with these sensations. Feel the ground below your mat, and the way it comes up to meet you, to hold your weight. Allow the possibility of releasing your weight to gravity, feel yourself held by the earth.
 Notice the weight of your physical body, of your skin, your muscles and your bones. Releasing this weight to gravity.
Bring your attention to the flow of your breathing… the in breath and the out breath… without trying to change it
Notice the rise of the ribs, their weight, enough to encourage the release of the breath, without effort
Feel the warmth spreading through your body as you begin to relax, starting at your belly and radiating outwards, like the rays of the sun.

Visualisation
   In your minds eye, imagine a dark night, the sky above you is a rich velvet inky colour, it is a new moon and it takes a
   moment for your eyes to adjust to the shadows dancing around you. Just up ahead and over a hill you can make out a
   bright orb of colour, you notice tangerine sparks that flicker up towards the heavens. You might like to begin to walk
   towards it. You hear the crunch of the gravel underfoot as you step. You crest the hill and notice first the heat radiating out
   towards you. The source of this light is a fire that has been built in a natural hollow in the earth. Orange and yellow flames
   flicker, twisting and turning upon one another, as sparks spiral upwards. The heart of the fire is a deep mesmerising red.
   The light and the warmth of the fire welcomes you, beckons you over…

Beside the fire you notice a box. You might like to open the box… inside, surrounded by shape’s and shadow’s is a mask. Your mask. You glance back at the fire, noticing its power to destroy. An image of a forest comes to mind. Of a fire sweeping through the underbrush of the forest, clearing that which is causing congestion and blocking life, and creating space for new life to grow.
The fire before you has this same alchemical quality, bringing light to darkness and transforming it. Allowing space for life to grow, where previously it was incapable. As you pick up the box, you take out your mask and cast it into the flames. You watch the flames begin to devour the mask, slowly at first and then rapidly… the mask turns to ashes. As the mask burns, you might like to notice any emotions or feelings that might arise...
Beside the box is a bucket of water, taken from the sacred river. The fire begins to die down and you might like to extinguish the last of the flames with this water… watching the steam that is produced…

A lotus flower appears in the ashes, and slowly the residual heat of the ashes invites the petals to begin to open. One by one each petal unfolds. Each petal bringing us closer and closer towards the centre, the heart of the lotus… As the last petal unfurls you find yourself standing at the heart of lotus, looking out onto a great big world. In the east the sun begins to climb over the horizon, greeting the day, warming the day, bringing life to the day. Bringing your hands together in prayer position at your heart, you greet the sun, renewed, like a phoenix from the ashes…

“I am. I am. I am”

With the knowledge of all that you are felt in every cell of your being, allow your attention to take in the feeling of the warmth, the heat, the internal fire within your body… that fire that re-energises, and re-creates. Allow your attention to move now to the fluid movement and rhythm of each breath… in… out… in… out… And finally notice your body, its weight, its strength, its solidity, the way it contains and supports you.

“each second you can be reborn, each second there can be a new beginning. It is choice. It is your choice"
~clearwater

Sacred Air Relaxation

Body scan
As you settle into your relaxation, begin to notice the feeling of air over your skin, like a gentle caress

Begin to become aware once more of your breath, the lightness, the way it creates space in the body, the natural process of giving and receiving…noticing the way your body opens to receive the breath… noticing the way your body naturally releases, letting go, trusting that the next breath will arise just as it is needed.

 A beautiful, unconditional exchange… the in breath followed by the out breath… each breath reaffirming our connection with life, and with the life that is around us…Almost as if we breathe together… are breathed together…

Visualisation
In your minds eye, you might like to imagine yourself at the top of a mountain. The cool crisp air surrounds you, making the hairs of your arms stand up and a delicious shiver cascade down your spine. You might like to a imagine a natural spring here, the steam swirling up uniting with the mist so that the two are inseparable. You might like to step into this water, feel the warmth on the tips of your toes, as you dangle one foot in, testing the temperature, before plunging in. Feel the rush of the water caress your skin, and the warmth flood through your entire body, almost impossible to tell whether the warmth begins inside our outside your body. As the warmth of the water slowly softens your skin, turning it a light shade of pink, notice how the crisp, cool air tickles the skin on your face and your shoulders.

You might even like to follow the flow of the water towards what seems like an edge. At the edge you look over and notice a natural slide formed in the earth. The slide winds its way gently down the slope of the mountain for a number of metres and then drops into another pool of steaming water just below. You watch as the water tips over the edge and cascades down the slide into the next pool.

If you like, you can lift yourself onto the beginning of the slide, feel yourself poured along the length of the slide, the cool air delighting your skin as you build up speed, until finally you are released and you plunge into the next pool. As you enter the water, imagine you can feel the water opening its arms wide to receive you in a great watery hug, and the capsule of air that hits the water with you forms a million tiny bubbles that rush over your entire body, like a million tiny kisses caressing your skin… from the tips of your toes to the crown of your head. You float, enjoying the almost soporific nature, warmed to the heart, warmed from the heart, connecting with all that surrounds you.

Let love lead your soul.
Make it a place to retire to,
a kind of cave, a retreat
for the deep core of being.

~ Rumi

Meditation

In a relaxation practice, we lie in a comfortable position and focusses on releasing tension from the mind and body. This practice not only encourages us to withdraw our senses, mind and consciousness from the external world (Pratyahara) (Sutra II.54) it also teaches us to focus on releasing tension or on guided visualisations etc, the beginnings of concentrating their awareness on one point (Dharana) (Sutra III.1). Both of these are essential ingredients for a meditation practice. For once the attention is steadily maintained in this manner, meditation takes place (Sutra III.2)

Meditation teaches us that "from wherever the mind wanders due to its flickering an dunsteady nature, on must (and can) certainly withdraw it and bring it back under the control of the self" (Prabhupada, bhagavad gita: 6:26). In this way we learn to focus the mind and use it as a tool for our own wellbeing.

All the great meditation traditions have long believed that "it is the mind that determines the quality of our life" (Sharples, 2003). For as Shakespeare wrote, "There is nothing either good or bad, (it is).. thinking (that) makes it so" (Hamlet).

Meditation then teaches us tools that neither engage in or reject the mind's turbulent mental activity, rather we learn to acknowledge and accept each thought as it arises and calmly, with compassion and wisdom, recognise it for what it is.

Lotus Flower Meditation

about 10 minutes

Close the eyes, turn the sides of your mouth up slightly. Often during meditation we hold tension in our faces, like we do in asana practise. So try to be conscious of letting any tension that comes into the face go. Let the tongue relax, the upper eyelids resting lightly on the lower eyelids, allowing the eyeballs to draw back towards the brain…when our mind is active, there is often a lot of movement in the eyes. See if you can allow the eyes to quieten, to relax… relax the eyebrows… chin parallel to the floor… focus on the breath, either at the nostrils or at the belly… … … … …

Now in your minds eye visualise a beautiful lotus flower, with 1000 rich, velvety petals. The lotus flower is a symbol that can remind us that everything is connected to everything else. And nothing is really separate or isolated from anything else… … now in the centre of the lotus flower place a word, an idea or an image of something that has good feelings for you. Words or images like flower, nature, beauty, peace, mountain, sun… in the centre of the lotus is any word you choose… … and each of the petals visualise the connection between the word at the centre and something else… the idea of the thousand petals is symbolic of the infinite, that there is no limit to the number of petals. Once you have chosen the word of image in the centre, make sure that you are comfortable. Very soon your first association will come to you, look at the two words or images and notice the connection between them … you may or may not understand the reason for the association.. you need to do nothing more than notice for a few moments, then place that word of image on the first petal and await the next association.

Try not to think of associations, just let them come to you in their own time… … when the next association comes along regard it for a few seconds and when you have finished, place it on the second petal… … … … and so on with each word or image that presents itself to you … … … … … … … … … … … … … … … … … you don’t need to think or judge, just notice them and place them on the next petal… … … … … … … … … … … … … … … … … … … … … … … … … … … …

Again become aware of the breath…see if you can deepen it…without rushing it, place the next association on to it’s petal, and gently let go of the lotus flower… see it in your mind’s eye floating away. Become aware of the breath, gently begin to deepen it… … begin to notice your physical body again, where it contact with the floor/chair beneath you. Notice any sounds in the room around you. Gently wriggle your fingers and your toes. You might like to stretch your neck out a little, bringing one ear towards your shoulder, then the other ear to the other shoulder. Straightening your head again, gently open your eyes, blinking a few times as you adjust to the light, and the room around you.