To this NSDR meditation.
Goes perfectly with the Letting Go and Be Free Challenge,
Which is on the Ultimate Mindset Change Podcast.
If you've not listened to it,
I invite you to do so,
Because it really is life-changing,
And it's lovely to see the feedback coming in already.
So keep it coming.
Welcome my friends,
It's me,
Paul Shepherd,
Your guide and coach,
And I hope that you're getting yourself into a nice comfortable position.
For this mindset changing.
Non-sleep,
Deep rest meditation.
And as you're getting yourself comfortable,
Shifting around a little maybe.
Just to settle.
I'd like you to soften your gaze a little.
And let your eyes begin to grow heavy.
And when you're ready.
.
.
Just like curtains softly closing at the end of the day.
Let your eyelids close.
Let your eyes rest.
And bring your attention to your breath.
And without trying to change it or control it.
Just get a sense of how your breathing happens for you.
Notice how without doing anything that your breathing slows down to a natural rhythm.
All by itself.
There's always this deeper part of us that knows what to do beyond the mind.
And if you sense yourself trying to slow down your breathing.
To control it in any way.
To deepen your experience.
That's the mind.
Let that effort drop.
Let your breathing happen all by itself.
Let this deeper part of you work within you.
Without any effort,
Struggle or control at all.
So when you bring your attention to a part of the body.
It will remember all by itself to let go of anything it is holding on to.
You don't need to do anything,
But observe and experience.
And that may feel strange.
When you're normally used to a mind.
That believes it's in control.
And for today?
We're going to practice.
Letting it rest.
Now each out breath.
Is an invitation.
For the body to remember to let go.
Or by cell.
And watch how when you bring your attention to any part of your body,
It can remember to let go of anything it's holding on to.
All by itself.
You don't need to do anything.
But observe and experience.
Now bring your attention to the top of your head.
And just feel any sensations appearing.
Within your consciousness.
As it begins to let go.
And feel your forehead.
Smoothing out any lines.
With each out breath.
Moving your attention to your left eyebrow.
Your right eyebrow,
Your left eye,
Your right eye.
And attention behind both eyes.
Gently melting.
Can you see?
How in your field of vision,
There is an ocean of energy patterns.
Coming and going.
Infinite.
And never ending.
And even with your eyes closed.
You can expand your field of vision.
Into peripheral vision.
And experience a slowing down.
Of your mind.
And with no effort at all.
Observe how your facial muscles with each outbreath.
Just let go.
Your left cheekbone.
Your right cheekbone.
You drool?
Releasing.
And clenching.
More space in your mouth.
Your tongue.
Blue Snake.
And just moving your attention to your left ear.
And just become aware of any signs you can hear.
And then moving your attention to your right ear.
Focusing too.
On sounds just coming and going.
To your right ear.
And just moving your attention back to your awareness.
And can you sense your mind?
Becoming more expansive.
Opening like a large pink flower.
Embracing the sun.
Your awareness expanding fully into your surroundings.
And just watch your thoughts.
Just noticing.
How they come and go.
Within your awareness.
It is like you are.
A deep blue sky.
And your thoughts.
Are simply clouds drifting by.
And if you notice yourself becoming lost in thought,
Become the blue sky again.
And continue watching the clouds.
And can you?
Drop all effort to relax.
To meditate.
To let go.
And let this experience happen all by itself.
Let go of all effort in the mind.
Let go of all effort in the body.
Just let them simply be.
And notice that when you let go,
Your mind and body gently soften a little more.
Bring your awareness to your left shoulder.
And notice.
How it drops a little.
All by itself,
Maybe releasing burdens as it lets go.
Your left bicep unwinding.
All by itself.
Nothing you have to do but observe down to your left forearm.
Your wrist.
The back of your hand.
Your thumb.
Forefinger middle finger.
Ring finger.
Little finger.
And feeling the sensations in the palm of your hand.
And moving your attention to your right shoulder.
Observe it releasing.
Dropping.
Letting go.
Into your right bicep.
Into your forearm.
Your rest.
The back of your hand.
Your phone.
Forefinger middle finger,
Ring finger.
Little finger.
And feeling their sensations.
In the palm of your hand.
Maybe it's tingling,
Maybe it's a warmth.
Just note what you're experiencing.
And then become aware of both hands resting there.
This is a good opportunity.
Too.
Become aware of any struggle you are having with this meditation.
Where you're trying to use effort.
To make something happen.
And effort.
It's all about control.
And in this meditation.
It's helping you get a sense of the parts of you that's trying to control your experience.
So if there is a struggle.
.
.
Can you get a sense?
Of the location.
Of this part of you trying to make something happen.
Trying to control.
As you look within,
Can you get a sense of what happens when you try to find it?
And even if you find what seems to be a location.
Explore.
Whether you're really just experiencing some fleeting sensations that are just passing through your awareness.
And let that effort go.
Just by observing.
Let it soften.
Let it go.
Now bring your attention to your heart area.
Feeling your chest rise and fall.
Can you sense without even trying?
A feeling of gratitude that is already there.
And when you focus on it,
What happens to your energy?
And bring your attention down to your belly that's rising and falling.
Feeling it soften.
With each out-breath.
Noticing a pause at the end of the breath where the mind becomes very peaceful and still all by itself.
Allowing your mind to just rest in that space.
Not trying to rest.
Or trying to meditate.
By just simply being.
In the here and now with each breath.
And that there's a part of you trying to do something.
Gently look within.
And let it rest.
And if you're lying down or sitting up.
Can you let your spine that is supporting you unwind a little more?
To release anything it's holding on to.
Can you surrender?
To this present moment.
Where you have no problems to solve and nothing to fix.
Watch what happens to your energy.
To your awareness when you feel the answer to this question.
What is here right now?
When there are no problems to solve.
It's okay if you had no answer at all.
Is something you can explore.
But if you felt an answer.
Did it feel familiar?
Maybe it felt ancient.
Timeless.
Infinite.
And just become aware of your lower back.
Supporting you.
And as you notice your left pelvis it begins to open and soften.
The same with your right pelvis.
Your left thigh.
Loosening.
And coiling.
All the way down into your calf muscle.
And into your left foot.
And your right thigh.
Releasing all by itself.
Into your calf muscle.
And into your right foot.
And just lay there floating.
No thoughts.
Just a floating awareness.
A floating awareness that recognizes itself as it drifts.
Remembering what it truly is beneath the noise of the mind.
The true self,
Knowing that the controlling part of you that rises now and then is just a fleeting experience.
Of thoughts and sensations that simply come and go.
And with awareness.
You can let it rest.
And when you let it rest,
You give space for your true self to rise.
And give yourself a wonderful inner smile.
Send her gratitude for doing this practice with me today.
Let that revitalise your mind,
Body and soul.
For whatever you have coming your way.
And when you're ready,
Open your eyes and come back to your surroundings.
Maybe give yourself a hug.
And just sit there for a few moments.
And just take in.
.
.
What you experienced today.
How will that impact?
How you go forward.
What will change.
When you notice that controlling part of you begin to rise,
Trying to create an experience through effort.
What will you do?
Thank you so much for doing this meditation with me.
I am very grateful you are here.
Your feedback has been phenomenal,
So please keep it coming.
And I look forward to connecting with you in the very next episode.
And remember,
I am you.
You and me.
We really are one.
Have a wonderful,
Peaceful,
And present day.
