MIDL contains techniques that can be used as support with retraining of stress breathing patterns or separately if resistant to this breathing techniques.



Lifting / Dropping Method 27 min

Exercise to learn how to deeply relax physically and mentally.


Lifting /  Dropping is a MIDL Softening Techniques to train the ability to mentally abandon obsessive defensive patterns. this is done through learning the skill of creating the desire to move a part of the body and then abandoning that desire. 

This results in deep physical relaxation within the body part and also deep mental relaxation within the mind.  Regular practice leads to a lowering of defensive patterns and the ability to mentally 'drop' obsessive thought patterns.


a) Sit down in a comfortable posture where your body is supported / balanced so that you will be able to fully relax. Now lift your right arm up in front of you, holding it with your left hand by the fingers, then allow it to ‘flop’ – ‘drop’ down.


Lift it and the allow it to ‘drop’ again. Be aware of any tension in your arm during the ‘drop’ – focusing on fully relaxing the arm. Notice how relaxed your arm feels after it has ‘dropped’.

b) Now, picture lifting your right arm up in your mind – but don’t lift it – feel it starting to tense as it wants to move. Then cancel the desire to move it – allow your right arm to ‘drop’ ‘relax’. Repeat this and notice how relaxed / heavy your right arm becomes after ‘dropping’.

Now, picture lifting your left arm up in your mind – but don’t lift it – feel it starting to tense as it wants to move. Then cancel the desire to move it – allow your left arm to ‘drop’ ‘relax’. Repeat this and notice how relaxed / heavy your left arm has become.

d) Gently move through your body ‘picturing lifting’ then ‘dropping’ each part of your body . Then picture ‘lifting’ and then ‘dropping’ your whole body - relaxing into ‘effortlessness’.

Allowing Stillness 30 min

Gradual relaxation of your body and mind for anxiety & depression.

Grounding in Stillness 60 min

Gradual full relaxation of your body over 1 hour in cases of trauma.


When Allowing Stillness you do not need to do anything at all. Your task during this meditation is to do nothing, not even meditate. To Allow Stillness to arise you need a self supporting posture so that when your body deeply relaxes it does not slump. Some discipline within your posture is necessary so that you can let go completely. 

a) You can start out by sitting on and being supported by the back of a chair but as you progress to deeper Allowing of Stillness you should move towards more uncomfortable postures such as sitting on the front edge of the chair and finding balance within that posture. It is then possible to progress to kneeling, then sitting on the floor. 

b) Start by allowing your eyelids to droop - drooping down - relaxed – eyelids feeling so relaxed – so heavy – sinking. Feel the relaxation that comes to your eyelids. Next allow the relaxation to seep into your forehead – smoothing out – so relaxed - deeply relaxed. Seeping down into your jaw – slightly open – heavy - so relaxed.

c) Shoulders dropping slightly, relaxation moving down through your body – so heavy. Moving through your hands and arms – releasing – so relaxed. Feel the heaviness in your arms – sinking – heavy – so relaxed – so deeply relaxed. 

Relax your chest and belly, feel your gentle breathing. Breathing become relaxed – so still – so calm. Your whole upper body heavy – deeply relaxed – so deep. 

Allowing the relaxation to move into your hips – opening slightly – down your legs to you feet. So relaxed – so heavy – whole body sinking - deep - so deep. Whole body sinking – so heavy - so relaxed.

d) Mentally ‘feel’ the deep relaxation within your body, allow the relaxation to fill your mind – becoming heavy – sinking – allowing the mind to sink – allowing stillness to arise – allow. Just allow your mind to drift / float around, allow it to naturally process and repair. 

Questions? Contact Me

I would love to hear from you and am happy to answer any questions you may have about lowering your experience of anxiety. I am also available in private Skype sessions if you would like personal tuition in this and other MIDL mindfulness based techniques for lowering anxiety and trauma.