Deep Meditation Techniques for Fast Stress Relief

G'day, I'm Chris. Welcome to this automatic foolproof system to access your deep inner mind through meditation. If you're a busy person and you want to be able to meditate and access a deep level of meditation anywhere and quickly, this class is for you. In it, I'll teach you three simple and effective meditation techniques to help you relax and reduce stress quickly and easily. Firstly, I'll teach you a simple breath meditation which will help you quickly get a feeling of what meditation is and how easy it is to achieve. Then, I'll teach you the deep mind system followed by a meditation called attaxis which means moving awareness beyond the mind and thought. To learn these processes, I'll be giving you soothing and relaxing videos and audios for you to follow which will help your body and The deep mind system is a unique meditation system utilising an ancient 2000 year old technique. Together with modern scientific adaptions which increase its power and speed, you'll be able to obtain a deep level of meditation in under 30 seconds. It's a very simple and natural process to achieve and is the result of over 40 years studying meditation, personal development, neuroscience and mindfulness practices. The deep mind system will enable you to enter an altered state of consciousness created by encouraging the rational and critical part of your mind to relax. This system is taught to you so you can learn it for yourself and use it anywhere and anytime you choose. The real power behind this whole process is that you are always in complete control. Once you learn this amazing technique for yourself, it'll enable you to access this beneficial state throughout your day and in stressful situations that pop up without taking up hours of your time. Once you learn this unique mind enhancing system, you'll receive countless benefits and become an expert in meditation and access your deeper inner mind in less than 30 seconds. You'll learn to introduce new positive habits into your life and learn a predictable and repeatable mechanism to decrease harmful stress and tension. It will also give you peace of mind from your constantly chattering and judgmental mind where you can experience who you truly are. Like most people, I'm sure your life sometimes can be hectic and busy. That's why I've created this personalized meditation and deep relaxation system to give You'll only need to invest just 5 to 20 minutes a day to begin with and you'll soon discover the significant changes in your quality of thoughts, your work and your interactions with friends and loved ones. Most experts in the personal development field agree that some form of meditation is an essential tool that you need to help you cope and succeed in everyday life. Bye for now, and if you enjoy this class, please leave a positive review above. This will help more people be able to discover meditation for their benefit. Thanks for your time, and I'll see you in the rest of the class. Since we're going to spend some time together in this course, I'd like to tell you a little about myself, so you get to know who I am, where I came from and why you should even listen to me. You may notice from my accent that I'm an Aussie. I live on the east coast of Australia, very close to the most easterly point. I'm an international bestselling author of the book Manifesting a New Life, and I've created a number of bestselling courses with over 27,000 students so far. I've spent 40 years of my life studying mind science and consciousness expanding practices, which eliminate harmful stress and anxiety to uncover the amazing power of the human mind. For the last 30 years, I've been helping people as a clinical hypnotherapist, life coach and counsellor. I help people become calmer and more relaxed to be able to change their subconscious limiting beliefs, which then allows them to manifest all the love, health and wealth they want. I've created a life for myself that I could only dream of 30 years ago. I now live in one of the most incredibly beautiful places in Australia, where the rainforest meets the sea. I live with my wonderful wife, Ria, in a modern apartment overlooking the ocean, only 100 metres from the golden sandy beach of Kingscliff in northern New South Wales. We often watch the wonderful humpback whales from our balcony playing as they pass us by from the Antarctic. Ria and I now live an idyllic life in this magical place where we fill our time with the things we love to do, like yoga, tennis, tai chi and travelling. This is something that we could only dream of when we first started this amazing adventure together. But now it's not just a dream. It is our reality. Even though I no longer need to work, I've become passionate about sharing what I've learned, to help others achieve the same success and ability to manifest abundance that I have. But that's enough about me. Now I want to turn the focus on you. I really want to help you be able to become calmer and more relaxed and have everything you want. And I believe there are no accidents in life. You're here because you were meant to be here. And you are so ready to break through your inner blocks and finally change your limiting beliefs to start living the amazing joy-filled life you deserve. So in this course, you'll learn how to finally leave the stress, effort, anxiety and hard work behind and start living the life you were meant to live, the life you were destined for. I know that each of us has the power to create the life we want and the life we were born to live. With 40 years studying personal development and spiritual growth, I have done the hard yards. I've made all the mistakes so you don't have to. I'm passionate about sharing that knowledge and empowering others so you too can enjoy a life of increased prosperity, loving relationships, vibrant health and blissful joy that comes from creating your life the way you want it to be and achieving your goals and dreams. For now, thanks for your time and I'll see you in the next lecture. One of the simplest tools for relaxation and meditation is focusing on your breath. So I want to do a quick and easy relaxation meditation with you now to give you the sensation of the level of relaxation you want to achieve. I also wanted to start you off with a practical session so you get straight into using the practical tools that I'm offering you and so you can recognize for yourself how powerful these tools are and how simple and easy they are to learn. So in a moment I'm going to ask you to take a few slow deep breaths to relax and release any tension you may have in your body or your mind. When I ask you to breathe in, I want you to tense your whole body and just hold the tension in your body for a short time while you hold your breath. Then when I ask you to breathe out, breathe out and let all the tension go in your body and then repeat this process twice more. So just sitting comfortably in your chair or wherever you are at the moment, just gently close your eyes and then I want you take a deep slow breath in and hold your breath and tense your whole body. Then breathe out and let go completely. As you breathe out, let go of any tension in your body. Let your body and mind relax completely. No need to think about anything. Just take a rest from your responsibilities. Now another nice slow deep breath in, hold it, then breathe out, let go. Enjoying this feeling of deep relaxation and peace. And finally one last breath in, hold it, then breathe out and let it all go. All is well in this moment and the course you're about to do will be fun and very helpful for you. You will understand and learn this course easily and effortlessly and practice the practical parts when necessary so you become a master at them. And so you're feeling calm and refreshed now and ready to learn. And just gently bring your attention back to the room now and when you're ready opening your eyes. This simple meditation will help you relax and release stress whenever you feel you need it. It will also help you to focus on whatever task is in front of you. Use it anytime you're stressed or want to clearly focus on what you are doing. Practice it a few times so you feel comfortable with doing it on your own. Enjoy and have fun. In this video I want to explain exactly how to use the deep mind system and most importantly explain how to use this deep mind system on your own without the audio. You can use this powerful process in two very simple and effective ways. Firstly you can use it as a guided relaxation meditation which you can listen to when you have about half an hour free. Secondly and the main purpose of the mp3 audio is that you can learn this deep mind system to use completely on your own so you can use it anywhere and anytime. Once you've practiced the deep mind system full version for a while you'll then be able to speed up the process in the short version. But before you attempt the short version please make sure you've practiced the full version for at least a week so that your mind and body has been trained into the level of relaxation required. You'll eventually be able to relax in the time it takes you to count down from five to zero. I'll explain everything as we go. To use this amazingly simple and profoundly effective tool on your own start by listening to the recording a number of times so you become familiar with the process. Then begin to practice it on your own using the pdf supplied in the resources section to help you remember the steps. Do this at least once a day for a week it will get easier to remember as you do it regularly and please also print the pdf so you can access it easily. Then after you've practiced the full version for at least a week and you feel comfortable with the process you can begin to speed it up if you wish so you can get the same depth of relaxation in a much quicker time. To do this using the pdf for the short version to assist you relax the whole part of your body which relates to each number. So for example you would imagine the number five in your mind and then relax your whole head and face. Then imagining the number four you would relax the whole neck and then repeat that process. The number three would relate to your chest and arms. The number two with your entire spine and up into your abdomen. Then finally the number one with both your legs from your hips to your toes. Then move down to zero. Once you've practiced the short version on your own for a while it's most useful to use one deep slow breath in and out with each number you count down. Using the deep mind system for 20 minutes has been proven in research to be the equivalent to two hours of relaxing health giving sleep. In the next video I've given you an audio of the deep mind system full version that you can listen to and begin to learn the process. Download the mp3 in the resources section to play it whenever you desire. When you're using the deep mind system sit comfortably in a chair with your feet flat on the floor and your spine upright. After you've listened to the audio a few times come back to the pdf to practice it on your own. Enjoy. Before we start in a moment I'd like you to take three deep breaths. When you breathe in with each breath I want you to tense your whole body and hold it for a moment. Then when you breathe out I want you to release all of the tension in your body and just let it all go. This is the type of relaxation I want you to feel when you are doing the yoga nidra. So take your deep breaths now. Breathe in hold it and breathe out and let go. Breathe in hold it breathe out let go. One more time breathe in hold it and breathe out and let go. Let it all go. Just relax. The yoga nidra. When you're ready I want you to gently close your eyes. Now I want you to imagine a very clear mental image of the number five in your mind and I want you to focus on the shape and the form of the number five. It might have a particular color or shape. Whatever you choose just create a clear mental image of the number five in your mind. Then I want you to place your awareness and your focus into the muscles of your forehead and I want you to sense and become aware of the muscles in your forehead. Let the forehead's become warm and loose and limp as you focus your attention into your forehead. All the while remaining aware of the number five in your mind and as you do this begin to notice the tension floating away as all the muscles in your forehead loosen up and relax. Now let your awareness move slowly down your face becoming aware of the muscles around your left eye. Letting your awareness rest in the space and the muscles of your left eye and then moving your awareness to the muscles and space around your right eye. Allowing all the muscles to relax and as you continue to move your awareness into each of these parts of your body I want you to easily and effortlessly allow them to relax as you still focus on the image of the number five in your mind. Now moving your awareness and placing it into the bridge of your nose then the tip of your nose then the muscles of your left cheek and your right cheek. Now moving your awareness to your bottom lip. Can you sense the energy of your bottom lip relaxing? Now moving your awareness into your chin then the muscles along your left jaw from your chin to your ear and then to your right jaw from your chin to your ear. Then moving your awareness and gently placing it in your left ear and your right ear. Now with relaxation I want you to rest your awareness in the space that your entire skull occupies in space. Letting all the muscles in your skull to hang loose and become relaxed as you continue to focus on the image of the number five. Now moving down to the number four I want you to create a new mental image of the number four in your mind. With the image of the number four in your mind allow your awareness now to travel down easily and effortlessly to the group of muscles and space which the back of your neck occupies. Relaxing all the muscles from the back of your head to the tips of your shoulders just allowing the muscles in the back of your neck to loosen up to go limp releasing all of their tension still having the awareness of the image of the number four. Now resting your awareness in the muscles and the space of the right side of your neck allowing the muscles of the right side of your neck to relax relax relax. Then moving to the muscles and space at the front of your neck and the muscles and space of the left side of your neck. Now because we store up tension in the muscles of the neck you must repeat this process of releasing the tension in your neck still focusing on the number four quietly and gently choosing to again allow the muscles at the back of your neck to relax and then moving your awareness to the muscles and space in the right side of your neck then to the front of your neck then resting your awareness in the muscles and space of the left side of your neck. Your mind is quiet and still now you can have a short rest from your responsibilities and as you release the tension worries and anxieties you notice your entire body becoming loose and supple your mind is free and you allow the different sounds around you to help you relax even more. Now moving deeper and deeper to the number three with the image and the shape of the number three in your mind you continue down your body allowing the muscles to continue to relax more and more as you let your attention travel further down your body become aware of your breathing listen to the sound of your breath and feel the air as you breathe it in and out and as you follow your breath follow it tumbling gently down into your chest you become aware of your breath rising and falling inside your chest becoming aware of the powerful energy in the air you breathe as you continue watching the number three you move your awareness into the muscles and space of your chest you allow the muscles in your chest to loosen up be limp and relax as your chest muscles relax you'll notice that your breathing becomes a little easier and that in itself will help you relax even more as you continue to watch the number three your attention moves now to your shoulders relaxing and placing your awareness into the muscles in your left shoulder then your right shoulder letting them both loosen up and you find them relaxing and dropping allowing the energy now to flow from your shoulders down into your arms resting your awareness now in your upper arms both left and right let them hang heavy by your side then moving on down to your elbows the left and right elbows then your forearms and continuing to move down your arms to your left and right wrists then your left and right hands and left and right fingers and thumbs you don't feel like moving and there's nothing to bother about at last you can just be yourself your mind is relaxed and free of care nothing is disturbing you now allowing yourself now to create a clear mental image of the number two in your mind and continuing to travel down your body placing your attention into the top of your back and all of the muscles all of the bones and all of the joints and in between your shoulder blades relax become loose and limp feel all the nerves in the muscles around your shoulder blades relaxing feel your spine lengthening all the way down your back feel any knots in your muscles unwinding continuing to move your awareness slowly down your back to the middle of your back and spine then to the small of your back now down to your buttocks relaxing all of the muscles in the back of your pelvis and in between your legs and then all of the muscles in the front of your pelvis then moving your energy and your awareness up into your abdomen into the muscles and space in your stomach and as you continue to focus on the image of the number two you have the sensation that all of the body's organs especially those in your abdomen are becoming more relaxed and smooth and healthy and during these times of deep inner relaxation there's no need to worry about anything it's best just to enjoy yourself now continuing on down your body down the numbers to the number one allowing yourself to create a clear mental image of the number one as you allow your awareness to move to your hips then to the fronts of your thighs letting them become loose and limp moving to the back of your thighs then the insides of your thighs that become loose and limp and relaxed then let the knees feel free focusing your awareness on the space that your knees occupy in space allowing them to relax moving down to your calf muscle letting them become loose and limp relax then place your awareness in the front of your shins still focusing on the number one moving down to your ankles into the heels of your feet the soles of your feet and all of the little muscles across the tops of your feet your big toes your second and third toes and then your fourth and fifth toes now down to zero creating a clear mental image of a zero in your mind this zero could be a large circle which encompasses your whole body your body is now totally relaxed allowing the image of the zero to float with you in your imagination allow your whole body now to be calm quietly calm and still peacefully still you are completely relaxed now and no matter how deeply you relax you always remain in total control at last your mind is relaxed and your deep mind is so relaxed there's nothing to do there's nothing to think about you are completely in control with nothing to decide totally safe and secure in this safe and secure place you are now in a deeply empowered and relaxed state where you could place your personal power affirmation or positive imagery you could also just stay in this beautiful state as a wonderful relaxing meditation in a moment i'm going to count from one to five and as i count from one to five you'll be able to bring this calm and peaceful state back with you and as you drift back you'll be filled with confidence and hope for the future you'll gradually become more alert and more aware of the things around you and when i reach number five your eyes will open and you'll happily stretch you'll feel bright and cheerful refreshed and full of vitality you always begin with control and so you always finish with control a powerful sense of purpose so just count with me now in your mind as you begin floating gently back to the surface one let your awareness begin to expand two feel the muscle tone returning feeling calm relaxed and confident three relaxed refreshed feeling all of the powerful strength and energy in your body four letting your attention expand you're alert and fresh and full of purpose as you listen to the sounds around you and five taking a deep breath feeling good and opening your eyes having a stretch looking out through the body at the world around you wasn't that wonderful take a couple of big deep breaths and let your eyes close just slightly the aim of this exercise is to relax your mind to allow you to drift inwards inside yourself and we're going to use the colors of the rainbow as stepping stones first i want you to imagine that there is a strong red light shining all over you through you like a red sun bathing you from head to foot with its brilliant red rays red is the color of the physical body let all of the tension drain away from your body as these brilliant red rays shine down calming you restoring you rejuvenating you and relaxing you focus your attention on the point between your eyebrows and let your body continue to relax as time goes by and as you focus on that point let yourself drift inwards as you're becoming more relaxed the light is changing now from red to orange see the vibrant orange rays shining down through you shining over you and around you orange is the color of the emotions let your emotions be calm and peaceful as these vibrant orange rays shine through you washing away all of your negative feelings leaving your worries behind you as you're becoming more and more relaxed and drifting deeper within drifting down now into the yellow light the clear vibrant gold yellow light see the yellow light shining within you running around you the yellow is the color of the mind let your mind be calm and tranquil and still peacefully still no need even to think just watch the color as you let yourself drift deeper and deeper with every second that passes any little sounds and noises that you hear around you just let them help you to relax even more nothing can disturb or distract you now and the sound of my voice is helping you guiding you deeper and deeper within drifting down now to the green light a clear clean green light see the green light shining all around you shining over you and through you the green light is the color feel yourself connected through your heart to all living beings be at one with nature you're part of the life force of this earth and you are a very important part feel yourself in complete connection and in tune with that life force at one with all living things feel yourself now continuing to drip deeper within just letting go in body and in mind drifting deeply inside more relaxed with every breath you take and deeper within with every second that passes now you're drifting down towards the center of your being and as you drift down you see a blue light shining up through you shining up from your center shining through every part of your being watch the perfect beautiful blue light that is enveloping you and inside you the blue light is the color of spiritual love let the blue light shine out from you now surrounding you like a cloak the blue light wraps around you like a warm cocoon isolating you from the outside world reflecting away all negativity anything that comes to you now comes through that blue light feel yourself completely safe and secure deep within the blue light and now continuing to drift deeper and deeper down drifting down towards the center within you the center of your own being where all is peaceful and calm drifting down now to the violet light beautiful vibrant the violet light allows you to move beyond your mind and body to your spiritual non-physical self which is beyond time and space you are completely safe and secure in this wonderful violet light drifting deeper and deeper with every breath you take drifting down to become at one with the center of your own being the more relaxed you become the closer you become to your center as i stop speaking for a little while now let yourself continue to drift down towards that single point becoming at one with that point of being with your consciousness focused on that single point just drifting relaxing and floating just allowing yourself now to start to drift back towards the surface drifting slowly upwards becoming aware of your breath of the movement of the air through your known chest listen to the sound of your breath and become aware of the air you breathe as you breathe it in and out as you drift slowly up towards the surface feel the muscle tone returning to your whole body feeling vibrantly alive relaxed refreshed and feeling very very happy because you know that you're learning to control your body and your mind let your awareness expand outwards now coming right back up to the surface taking a big deep breath as you open your eyes and look out from that single point of consciousness which is you out through the physical body at the world around looking back on the course now i know you've learned and achieved so much starting with the breath meditation which gave you a feeling of what meditation is and how easy it is to achieve then you learnt the deep mind system the yoga nidra to numbers this allowed you to learn the process for yourself in your own mind and also allowed you to speed up the process to access a deep level of meditation anywhere in under 30 seconds and lastly i taught you a beautiful meditation using color to achieve a deep level of meditation and relaxation called the ataxis meditation hopefully in one of these three meditations you found at least one that suits you so that you can use it daily to enjoy all the benefits that meditation can give to you including reducing harmful stress tension and anxiety and improving your health and well-being through relaxation you can use these meditations again and again throughout your life as long as they continue to feel good to you use them whenever you choose and you'll find the more you use them the quicker you'll get to a deep level of meditation if you have any questions about the course or how to use these powerful meditations please don't hesitate to contact me via the message board here at udemy i want to thank you and tell you that i really appreciate your being here and i so enjoyed presenting this course to you be playful and easy about this have fun with it and don't make hard work of what you've learned bye for now and i hope you've enjoyed the course and learning the meditations provided