Guided meditation · 20 min
Deep Relaxation
Leave your worries in a box by the door and sink into a rest deep enough to hear your own answers.
With
Rated4.86K plays
- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice with Monroe sound
- Best time
- Early morning or night
About this session
- Deepens relaxation
- Quiets busy thoughts
- Opens intuition
- Refreshes body and mind
The Monroe Institute guides you through a short routine built around Monroe sound science. You first imagine a sack, bag or box and tuck every distraction inside. Then you breathe in fresh energy, breathe out tired energy, and let a wave of ease travel from your toes to your face.
It suits anyone who needs to unwind, or who wants a calm, open state before looking for an answer. Try it early in the morning to start clear, or at night to set the day down. A long stretch of quiet follows the voice.
After the session
01
A mind set free
Put distractions aside and feel lighter.
02
A body at ease
Feel tension soften from feet to face.
03
Room for guidance
Create quiet space to listen inwardly.
04
Waking refreshed
Return alert, rested and steady in yourself.
Who it’s for
Yes, if…
- Anyone who can't switch off after a busy day
- People who want a calm start before the morning begins
- Those looking for quiet space to think through a decision
- Meditators who like open time after a short guided opening
Not now, if…
- Those looking for an energising practice
- People who prefer a voice throughout the whole session
- Anyone wanting a long, detailed spoken body scan
About the teacher
Monroe Institute
Allyn Evans: Chief Executive Officer of the Monroe Institute Luigi Sciambarella: Hypno-Psychotherapist, Lucid Dreaming and OBE Expert
Allyn Evans and Luigi Sciambarella, both trainers for the world-renowned Monroe Institute, have offered programs on an international stage. The institute was established by consciousness pioneer Robert Monroe and offers residential, virtual and online programs in the US and abroad. Both have trained numerous programs including the flagship Gateway Voyage, OBE Spectrum and Spoon Bending. In addition to being a trainer, Allyn is the Chief Executive Officer of the Monroe Institute and an energy healer. Luigi is a UKCP-registered Hypno-Psychotherapist, Monroe Board Member and lucid dreaming/out-of-body expert who offers Monroe programs primarily in the US and the UK. Both are content creators and voice talent for the Expand App and the Monroe channel on the Mindvalley App in addition to being guest speakers for Mindvalley Pro Members. In addition to being a trainer, Allyn is the Executive Director and President of the Monroe Institute and an energy healer. Luigi is a UKCP-registered Hypno-Psychotherapist and lucid dreaming/out-of-body expert who offers Monroe programs primarily in the US and the UK. Both are content creators and voice talent for the Expand App and the Monroe channel on the Mindvalley App in addition to being guest speakers for Mindvalley Pro Members. The two are in the process of creating a Quest for Mindvalley.
See all by Monroe InstituteQuestions people ask
Still unsure? Ask your assistant anything about this session.
What is the sack, bag or box for?
It gives your distracting thoughts somewhere to wait. You use your imagination to build the container and take your time doing it. If those thoughts, or new ones, come back during the meditation, you gently send them to the container. The track reminds you that you can return to them later.
What does breathing in fresh energy and breathing out stagnant energy mean?
It is a simple image to pair with your breath. On each inhale you draw in clean, fresh energy from the air around you. On each exhale you release tired, stagnant energy and let it go. Straightening your spine comfortably is said to help that energy flow more freely.
How does the body relaxation move?
It starts with your feet, then rises through the calves, thighs, hips, pelvis and torso. After that you soften your hands, arms and shoulders, then your back and neck, and finally your head and face. The voice is brief here, so you let the relaxation deepen mostly on your own.
What happens during the free flow time?
After the spoken guidance, the track leaves a quiet stretch with no cues. You can simply rest, or turn your attention toward guidance, exploration or solutions you are seeking. The voice returns to tell you when it is time to come back.
Why does the end ask me to recall and review information?
Before you return, you are invited to remember any guidance or insight that came up while you rested. Reviewing it helps you carry it back into waking life instead of letting it fade. You then bring awareness to your body and the room, and come back fully awake and refreshed.