for free customizable daily meditations from the best personal growth teachers in the world create your free Mindvalley account today at mindvalley.com your meditation starts in five four three two one we will start this exercise with the three to one method find a comfortable position close your eyes take a deep breath and while exhaling mentally repeat and visualize number three three times you are at level three the level for physical relaxation where you can learn to relax from head to toe in a matter of seconds to help you learn to relax physically at level three I'm
going to direct your attention to different parts of your body concentrate your sense of awareness on your scalp the skin that covers your head you will detect a fine vibration tingling sensation feeling of warmth caused by circulation now release and completely relax all tensions and ligament pressures from this part of your head and place it in a deep state of relaxation that will grow deeper as we continue some Awareness on your forehead skin that covers your forehead you will detect a fine vibration feeling of want caused by circulation now release and completely relax all tensions
and ligament pressures from this part of your head and place it in a deep state of relaxation that will grow deeper as we continue concentrate your sense of awareness on your eyelids and the tissue surrounding your eyes you will detect a fine vibration a tingling sensation a feeling of warmth caused by circulation now release and completely relax all tensions and ligament pressures from this part of your head and place it in a deep state of relaxation that will grow deeper as we continue concentrate your sensible Awareness on your face the skin covering your cheeks you
will detect a fine vibration a tingling sensation a feeling of warmth caused by circulation now release and completely relax all tensions and ligament pressures from this part of your head and place it in a deep state of relaxation that will grow deeper as we continue concentrate on the outer portion of your throat the skin covering your throat area you will detect a fine vibration a tingling sensation a feeling of warmth caused by circulation now release and completely relax all tensions and ligament pressures from this part of your body and place it in a deep state
of relaxation the that will grow deeper as we continue concentrate within the throat area and relax all tensions and ligament pressures for this part of your body and place it in a deep state of relaxation going deeper and deeper every time concentrate on your shoulders feel your clothing and contact with your body feel the skin and the vibration of the skin covering the spot of your body relax all tensions and ligament brushes and place your shoulders in a deep state of relaxation going deeper and deeper every time concentrated your chest feel your clothing in contact
with this part of your body feel the skin and the vibration of your skin covering your chest relax all tensions and ligament pressures and place your chest in a deep state of relaxation go deeper and deeper every time concentrate within the chest area relax all organs relax all glands relax all tissues including the cells and cells and costing the function and rhythmic healthy manner concentrate on your abdomen feel the clothing in contact with this part of your body feel the skin and the vibration of the skin covering your abdomen relax all tensions and liver and
pressures and place your abdomen in a deep state of relaxation going deeper and deeper every time foreign within the abdominal area relax on organs relax all glands relax all tissues including the cells themselves and constant to function and rhythmic healthy manner concentrate on your thighs feel your clothing in contact with this part of your body feel the skin and the vibration of your skin covering your thighs relax all tensions and little bit brushes and place your thoughts in a deep state of relaxation going deeper and deeper every time sense the vibration of the bones within
the ties by now these vibrations should be easily detectable concentrate on your knees feel the skin and the vibration of your skin covering the means relax all tensions and little bit pressures and place your knees in a deep state of relaxation go deeper and deeper every time concentrating your calms feel the skin and the vibration of the skin covering your comments relax all tensions and ligament brushes and place these parts of your body in a deep state of relaxation going deeper and deeper every time to enter a deeper healthier level of Mind concentrate on your
toes enter a deeper healthier level of mind to enter a deeper healthier level of Mind concentrating The Souls of your feet enter a deeper healthier level of mind to enter a deeper healthier level of Mind concentrate on the heels of your feet enter a deeper healthier level of mind but cause your feet to feel as though they do not belong to your body feel your feet as though they do not belong to your body your feet feel as though they do not belong to your body your feet ankles calms and knees feel as though they
do not belong to your body your feet ankles calms knees thighs waist shoulders arms and hands feel as though they do not belong to your body you are now in a deeper healthier level of Mind deeper than before this is your physical relaxation level three whenever you mentally repeat and visualize the number three your body will relax as completely as you are now and more so every time you practice to enter mental relaxation level two mentally repeat and visualize the number two three times and you are at level two a deeper level than three level
two is for mental relaxation where noises will not distract you instead of noises will help you relax mentally more and more help you learn to relax mentally at level two I'm going to call your attention to different passive scenes visualizing any scene that makes you tranquil and passive will help you relax mentally you're being at a beach on a nice summer day maybe a tranquil and pass a scene for you a day out fishing maybe a tranquil and passive scene for you tranquil and passive scene for you maybe you'll walk through the woods on a
beautiful summer day when the breeze is just right where they are tall shade treats beautiful flowers a very blue sky an occasional White Cloud birds singing in the distance even squirrels playing on tree limbs hear birds sending in the distance this is mental relaxation level two where noises will not distract you to enhance metal relaxation at level 2 practice visualizing tranquil and passive seeds go to your Center mentally repeated visualize the number one several times you are now at level one a deeper healthier level of Mind where you can function from your Center to enter
deeper healthier levels of Mind practice with the countdown deepening exercise to deepen count downward from 25 to 1 or from 50 to 1 or from 100 to 1. when you reach the count of one you will have reached a deeper healthier level of Mind deeper than before you will always have full control and complete dominion over your faculties and census at all levels of mine including the outer conscious level foreign exercises in the morning when you wake up remain in bed at least five minutes practicing the countdown deepening exercise the second best time to practice
is at night when you are ready to retire the third best time to practice is at noon after lunch five minutes of practice is good 10 minutes is very good 15 minutes is excellent to practice once a day is good twice a day is very good three times a day is excellent if you have a health problem practice for 15 minutes three times a day to help you into a deeper healthy level of mind I'm going to count from ten to one on each descending number you will feel yourself going deeper and you will enter
a deeper healthier level of mind no still going deeper eight seven six deeper and deeper five four three deeper and deeper to one you are now with a deeper healthier level of Mind deeper than before you may enter a deeper healthier level of Mind by simply relaxing your eyelids relax your eyelids feel how relaxed they are allow this feeling of relaxation to flow slowly downward throughout your body all the way down to your toes it is a wonderful feeling to be deeply relaxed a very healthy state of being to help you enter a deeper healthier
level of mind I'm going to count from one to three and cause a sound with my fingers at that moment you will project yourself mentally to your ideal place of relaxation I would then stop talking to you and when you next hear my voice in your mind one hour of time will have elapsed at this level of mind in reality my voice will come back in 30 seconds my voice will not startle you you will take a deep breath relax and go deeper 30 seconds of actual time your body and mind will experience an hour
of deep relaxation one two three project yourself mentally to your ideal place of relaxation until you hear my voice again relax foreign take a deep breath and as you exhale relax and go deeper you will continue to listen to my voice you will continue to follow the instructions at this level of the mind and any other level including the outer conscious level this is for your benefit you desire it and it is so whenever you hear me mention the word relax all unnecessary movements and activities of your body brain and mind will seize immediately and
you will become completely passive and relax physically and mentally I may bring you out of this level or a deeper level than this by counting to you from one to five at the count of five you will open your eyes you will be wide awake feeling fine and in perfect health the difference between genius mentality and lay mentality is that Geniuses use more of their mind and use them in a special manner you will learn to use more of your mind and to use it in a special manner the following are beneficial statements that you
may occasionally repeat while at these levels of the Mind repeat mentally after me my increasing mental faculties are for serving Humanity better every day in every way I am getting better better and better positive thoughts pregnant benefits and advantages I desire I have full control and complete dominion over my sensing faculties at this level of mind and any other level including the outer conscious level and this is so effective sensory projection statements for success I'm now learning to achieve my intelligence by developing my sensing faculties and to project them to any point or place on
this planet so as to be aware of any actions taking place if this is necessary and beneficial for Humanity I'm now learning to achieve my intelligence by developing my sense of faculties and to project them to any point or place on any Planet within the solar system any solar system within the Galaxy in any Galaxy within the universe so as to be aware of any actions taking place if this is necessary and beneficial for Humanity I'm now learning to achieve my intelligence by developing my sensing faculties and to project them to different matter kingdoms the
inanimate battle Kingdom any of its levels and depths the animatic kingdom with reproductive intelligence plot life and animal life any of its levels and depths and the animatic kingdom with reproductive intelligence and awareness of existence the human body and mind Kingdom any of its levels and depths I'm now learning to detect abnormalities whenever such abnormalities exist within any Kingdom any level and any debt if this is necessary and beneficial for Humanity I'm now learning to apply corrective measures and to bring back the normalcy any abnormality found within any Kingdom any level at any debt if
this is necessary and beneficial for Humanity negative thoughts and negative suggestions have no influence over me at any level of the Mind in a moment I'm going to count from one to five and cause a sound with my fingers at that moment you will open your eyes be wide awake feeling fine and imperfect Health feeling better than before you will have no ill effects whatsoever in your head no headache no ill effects whatsoever in your hearing no buzzing in your ears no ill effects whatsoever in your vision and outside Vision eyesight and hearing improve every
time you function at these levels of mind one two coming out slowly now three at the count of five you will open your eyes be wide awake getting fine and a perfect help feeling better than before feeling the way you feel whether you've had the right amount of revitalizing refreshing relaxing healthy wonderful sleep four five Eyes Open Wide Awake feeling fine and a perfect help feel better than before this concludes the silver centering exercise we hope you enjoyed your meditation for free daily meditations hypnotherapy sessions and Altered States training to help you improve Sleep Quality
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