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Just while you're making yourself comfortable and getting settled in, I just want to tell you about another podcast I
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have. It's called Stillness in the Storms Podcast.
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And it's a podcast that helps you to get a little inner peace when you need it most and you
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probably have it least.
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And it's just... Seeing life from a different perspective. And I'm also choosing not to have any
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sponsors for either of these podcasts. So if you would like to treat me to a coffee, you can head
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over to StevenWebb.uk or if you'd like to download the five simple practices for inner peace, also head
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over to StevenWebb.uk. You are awesome. Settle in and enjoy the meditation. I won't disturb you
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after the meditation.
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Breathing in calm, breathing out relax This is the simplest of all meditations. But really it is probably the
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most effective in quieting the mind and relaxing and quieting the body. So let's begin. Make yourself
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comfortable. Keep your back up straight and just bring our awareness to our breath.
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I'm breathing in and I'm breathing out.
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At this point you can gently close your eyes
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And we're just going to be remaining quiet. We're giving that narrator in the mind a little time off.
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And we're going to do just one thing. We're
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just going to be aware of the breath. And
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we're going to breathe in calm and breathe out relax.
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So each breath in, we breathe in calm.
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And each breath out, we breathe out relax. And while we breathe out relax, we just give the body permission
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to relax.
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And each one of your muscles from your eyes, behind your eyes, your cheeks, forehead. Just giving them permission to
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relax as you breathe out.
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Breathing in calm. Breathing out relax
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And each time you're breathing calm you'll be a little more calmer. A little more still. And every
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time you breathe out relax you're just allowing the body to release the breath.
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It's not really an action that you do. You don't have to do anything to breathe out. You're just allowing
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yourself to relax. And
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the body naturally follows.
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So imagine breathing in the calmness of a lake.
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And breathing out, relaxing next to that lake
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And on every out breath we become more calm
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Just one or two percent more calmer every time.
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You don't have to do anything in this moment. Just breathe in calm and breathe out relax.
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I use this whenever I need to feel a little coma or whenever my mind's racing. And I also use
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it as the entrance to ground myself in all of my meditations. Just for the first few minutes just sit
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there and breathe in calm. And breathe out relax.
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It's so simple and so beautifully effective.
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You don't have to change your breath. Your body knows exactly how to breathe. Your
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body's been doing it for a long time without you.
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Just breathe in calm. Just breathe out relax.
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There's something so relaxing and quiet about. Just breathing in calm which is for the mind. And breathing out relax
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which is for the body.
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After a while you can even drop the words. You're naturally breathing in calm and breathing out relax
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It becomes every part of every breath.
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And you can imagine bringing this to your day when you're feeling a little stressed or anxious. It
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allows you to quieten the over racing mind and
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It allows you to allow the body to relax. You invite the body to be calm.
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You invite your mind to be calm and your body to relax.
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And because we're inviting it, we're giving it the option. It almost always just, okay. And it goes
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calmer and it goes relaxed.
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With each breath you can go calmer. And
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with each out breath as you let it go you can relax even more.
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Until you're deeply, deeply relaxed.
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You're relaxed but you're alert. You
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can still hear everything and you know what's going on. And
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in a moment I'm going to come back from five.
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But we're going to bring this relaxed and calm state back with us.
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Gently open your eyes. Three, move out your arms a little. Two, take a deeper
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breath and smile with the out breath with a little more energy. And notice even with a smile you can
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breathe in calm and breathe out relax. Do
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it whenever you need it during the day. It's so simple but it's so effective. Take care and
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Namaste.
