Deep Relaxation And Resting In Peaceful Presence Meditation

This 36 minute track was recorded live and aims to calm and relax body and mind and to gift yourself a moment to rest in the peaceful presence of being. Nothing you need to do, simply allow yourself this time for your health and wellbeing and rest somewhere quiet to rest in the peace of being.

Transcript

So welcome.

The aim of this meditation is to relax deeply and to simply be,

To rest in the presence of being.

So you might just like to take some time now just to get set,

To make a little nest for yourself,

Ensuring any distractions,

Possible distractions are switched off,

Maybe just checking that your temperature is right,

Setting up any cushions or bolster or blankets if you need,

Perhaps adjusting the lighting or if you need some airflow,

Just whatever your body and mind need to rest deeply for the next 40 minutes.

So just settling into a comfortable supported position,

Whether that's sitting up or lying down,

Whatever position and posture will best support you to relax and be present.

You might just allow your spine to be relatively straight,

Yet also relaxed,

Let your arms and legs rest easy in a balanced position.

And if you would like to close your eyes,

Feel free to do so,

Or you can keep your eyes open,

That's fine too if you prefer.

And as you continue just to allow your body to settle in,

In your own time perhaps taking a few deep long relaxing breaths,

And just allowing your body to settle and rest snugly into the surfaces below you.

Then just letting your breath find its own natural rhythm and pace when you're ready.

And you might wish to set the intention,

I intend to allow myself to relax deeply and rest in presence,

Giving yourself and your mind permission just to let go of your day,

Let go of everything you have been carrying and doing and facing,

Dealing with today,

Just letting all that go for this next while.

And beginning by just dropping your mind down into your body,

And really allowing yourself a moment to feel however you're feeling right now.

Allowing yourself to feel however you're feeling physically,

Maybe a little sleepy,

Wide awake,

Full from dinner,

Heavy,

Perhaps a bit sore or tense or relaxed.

Just being willing to really allow yourself to feel however you're feeling right now.

It might be some subtle emotion or mood from your day,

Some irritation or anxiety or frustration,

Perhaps there's curiosity,

Excitement,

Sense of ease.

And just allowing your mind to be however it is,

Busy,

Cloudy,

Clear or calm.

You're just really giving yourself this moment just to really feel however you're feeling and giving yourself this moment of being and feeling,

Feeling and being.

And beginning to really feel those tactile physical sensations on the surface of your skin,

Really feeling these sensations from the inside,

Not thinking about your body or judging or analyzing but really feeling those tiny micro sensations directly.

Perhaps starting at the feeling of your breath as it flows in and out of your nostrils,

Perhaps sensing the air is slightly cooler on your in-breath and warmer on your out-breath as your body warms the air.

And being really curious to feel those sensations,

The raw sensations directly.

And perhaps also noticing the sensations of pressure where your body rests on the surfaces below,

Perhaps along the back of your body,

From your head to your feet.

Feeling into those sensations of pressure,

Being curious to notice the tingling,

Pulsing,

Buzzing sensations.

Where your clothing touches your skin,

Perhaps noticing the weight of your clothing,

Sensations of temperature,

Touch,

Texture.

The sensations of aliveness,

This whole big organ of your skin alive with sensation,

Tingling,

Prickly pins and needles.

Also noticing the feeling of the air where it touches your skin,

The temperature,

Any movement of the air where you are.

And feeling into the space around your body,

The awareness,

Knowing the space around you just as it knows the sensations on the surface of your skin.

And perhaps noticing any sounds that you can hear,

Being and hearing.

Hearing and being,

Sounds near and far.

Arriving in all directions.

And sensing any aromas in the air or the absence of aroma.

Any tastes in your mouth.

And perhaps using your mind's eye to have a picture of where you are.

Or maybe seeing the light,

The shadow behind closed eyelids.

And just sense that space around you,

Supporting you,

Relaxing into it.

And letting your attention flow back inside your body when you're ready.

Really feeling any sensations present inside your body.

From head to toe.

Allowing yourself to feel the full spectrum of sensation from the pleasant all the way to the unpleasant and everything in between.

Trying not to think about your body.

Using the sensations of touch or the flow of your breath in and out of your nostrils as an anchor to gently come back to if you find your mind gets caught up in thinking.

It's not a problem.

Just dropping your mind back down into your body.

Feeling once again the sensations of aliveness.

Perhaps feeling the micro sensations of your body as it breathes in and out.

The movement of your chest and your belly.

The sides of your body.

And allowing your body to gently let go of any holding of tension and tightness.

Beginning at the top of your head.

Allowing a sinking down feeling in the muscles in your face.

Sinking down as you release relaxed tension and tightness.

Your forehead,

Muscles around your eyes,

Your jaw.

Feeling a sinking down in your scalp.

Throughout your head.

Allowing a sinking down to flow down the muscles in your neck,

Your shoulders,

Sinking down.

Releasing tension and tightness.

The muscles sinking down in your arms.

All the way down to your hands.

Feeling a sinking down in the muscles in your torso,

Your back,

Your chest.

Sinking down through your belly.

Perhaps a heaviness,

Your body resting on the surface of your body.

Your support's below,

A little heavier.

As you allow a sinking down in the muscles in your legs.

All the way down to your feet.

Feeling the whole of your body from head to toe.

Sinking down,

Feeling as you release,

Holding tension and tightness.

Gently sinking down towards the earth,

From top to bottom or front to back if you're lying down.

Perhaps even sensing that you could let go of anything that is no longer serving you right now.

Gently releasing it,

Letting it sink down and flow into the earth.

And gently bringing your attention back to your breathing whenever you're ready.

Breathing and breathing.

Breathing and being.

Noticing the inflow and outflow of your natural breath.

Relaxing into this breath awareness.

Really feeling the micro sensations and movements,

Your chest and your belly.

Throughout your whole torso.

And letting your breath reflect the gentle flow in and out of the waves at the beach.

A wave flows gently up onto the beach and pauses for a brief moment before flowing gently back out to the ocean.

And another brief pause before the next wave gently laps up onto the beach.

Seeing if you can let your breath reflect this rhythmic flow.

Breathing in.

Noticing that short pause where your breath turns around before your breath flows out.

Another short pause before the next breath flows in.

Just letting it be effortless,

No need to force or control your breath in any way.

Finding a rhythm that feels natural and comfortable for you.

Perhaps taking some full breaths can help.

Perhaps you only notice a short pause at the end of your out-breath or the end of your in-breath.

Just finding what works for you.

Just beginning to gently focus on those little gaps,

Those little moments of pause where your breath turns around.

And perhaps noticing in that tiny moment where your breath is still,

Your mind is still as well.

Even if it's just a glimpse.

Your breath helping you recognize the stillness in your mind,

A moment of stillness.

See if you can dive into these moments of stillness in that little pause between breaths.

In these moments of stillness,

Even if it's just a glimpse,

You are touching the stillness of being,

Of presence,

Of your innermost nature.

Touching being without being aware of anything.

Touching the innate peace and stillness of being.

Stillness and presence of awareness and peace of being is not something you have to create.

It's here all the time,

Just lying in the background beneath the activity of the mind and body.

Being and feeling,

Feeling and being.

Stillness and flow,

Flow and stillness.

This deep allowing and peace of being is the healing presence in our lives.

Already and always here,

Just waiting to be recognized.

And if peace and allowing and calm stillness is the nature of being,

Then it resides within everyone,

Even if it lies unrecognized.

And you might like to sense that this inner peace lies within everyone.

This healing presence,

This stillness that allows for everything.

And perhaps bringing to mind a person or a group of people and sense this same shared inner peace,

Allowing and healing being,

Lighting up within them.

This same healing,

Peaceful presence,

Lighting up within all living beings.

Let yourself rest in this precious inner peace and stillness in silence for the next while.

Feeling the natural flow of your breath.

Noticing those little pauses between breaths.

It's all the way into the stillness in your mind,

Which is this stillness.

Of your being.

It is always here.

Just lying underneath the surface of the mind and body activity.

Always available for you to return to.

And feeling sensations within your whole body.

Tingling,

Buzzing,

Surging,

Feelings of aliveness and energy,

Vibration,

Flow.

These two are a wonderful doorway back to presence,

Back to being.

And perhaps noticing any subtle shifts or changes in how you're feeling right now,

Compared to before your meditation.

Taking a moment to process.

And then very gradually,

Ever so slowly,

Starting to gently bring yourself back.

Feeling the touch of your clothing against your skin,

The sensations of pressure where your body rests on the surfaces below you.

And opening to notice the sounds that you can hear.

Perhaps bringing to mind a picture of where you are,

The space around you.

And gently reawakening your body.

Very gentle and mindful movements and stretches.

Really taking your time to gently reawaken.

And perhaps opening your eyes a little and just trying to maintain this inner connection.

This sense of being,

Being aware,

Being present.

As you awaken to the sights around you.

And taking your time to gently reawaken and readjust to the room.