The Countdown Deepening Technique: Relaxation On Command

Getting into a relaxed state can be a significant hurdle for many people practicing meditation.

One of my go-to methods for relaxation and entering the Alpha level of mind—a state of relaxed alertness ideal for influencing the subconscious mind—is the Countdown Deepening Technique.

Here’s how it works:

In your mind, begin counting backward from 10 to 1. With each descending number, visualize it in your mind and feel yourself becoming more and more relaxed.
With each number, slow down a little bit more, feeling your body softening and surrendering.
When you reach 1, you can repeat the countdown from 10 as many times as needed to achieve deeper relaxation.
Once you feel sufficiently relaxed, you can proceed to jump into your meditation.

The “Elevator” Countdown Deepening Technique

You can also use this technique by imagining yourself in an elevator. With each number, the elevator descends one floor at a time. You can visualize the corresponding floor number lighting up on a screen by the door. As you count down, feel the elevator dropping, your body sinking further into relaxation, and releasing any stress or tension.

Below is a guided version of this technique.

Sample Guided Practice Using The Countdown Deepening Technique

Imagine yourself standing on the top floor inside a quiet, peaceful building. The walls around you are strong yet soft and comforting, and the air is filled with a soothing energy. You are within the walls of your subconscious mind.

Absorb this energy.

Visualize a beautiful, majestic elevator in front of you. Stare at it. Notice what it looks like.

Something inside you calls you to take a ride in it.

As you step towards it, you notice the words “Your Favorite Place” written on the elevator doors, inviting you to explore where this elevator will take you. See these words clearly in your mind.

The doors open, and you step inside.

The elevator is dark, and you can barely see your own feet, but you feel the gentle touch of the floor beneath you. You feel very calm and perhaps a bit sleepy, yet still alert. Notice this feeling in your body.

Now, as the doors close, we’ll begin our descent to the bottom floor.

In your mind, start counting down from 10 to 1. With each number, imagine the elevator descending one floor at a time. On each floor it descends, feel a deeper sense of relaxation and peace. See the floor number lighting up on a digital screen by the door. Or, you can see all the floors represented as circles with each circle lighting up as you go down.

The door is now gently closing, and you begin your descent.

As you count down, feel the elevator dropping, your body sinking further into relaxation as you let go more and more of any stress or tension you are holding onto.

Going down, down, down.

Descending further now. Deeper and deeper into relaxation.

Drifting effortlessly.

You are now fully relaxed and in a deeper, relaxed state of mind.

Having reached the first floor, take a deep breath and step toward the elevator doors, waiting for them to open.

As you have reached the first floor, you take a deep breath, and step toward the elevator doors, waiting for them to open. When they do, you are ready to explore “Your Favorite Place.”

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