Welcome to this deep rest meditation.
This experience is all about effortlessness.
It's about allowing yourself to relax for about 15 minutes,
Knowing that you will be guided through it.
There's nothing that you need to do,
There's nothing that you need to try,
You don't need to make yourself more relaxed or try to not think.
Again it's all about effortlessness,
Letting yourself be guided.
So start by finding a comfortable position to sit in.
Feel free to sit against the wall and support your lower back if you wish or if you sit on the ground or on your chair.
Make sure you're comfortable there.
And once you're ready let's close the eyes.
Starting by taking a deep breath in through the nose,
Emptying it out through the mouth.
And then for the next 30 seconds or so just allow yourself to feel the effect of gravity in your body.
Feel the weight of your body on the ground in your chair.
And observe any part of your body that may be resisting this natural force.
Completely let go and allow every part of your body to surrender to it.
Let go of any tension in your shoulders,
Your hands,
Your jaw.
Allow yourself to fall into this least excited state.
And as you're doing this you're now becoming aware of the body and the mind,
Moving in the direction or gently settling down.
Now become aware of the sensations in your body.
Identify the most predominant sensation that you feel without judging it or trying to understand it or trying to change it.
Simply allow your awareness to be with the sensation.
No need to try and dissolve it again.
Simply be with the sensation.
In bringing your attention to the body you can begin to observe the condition of the mind.
To what degree are you able to be with the body sensations?
How often as you feel the mind is wandering off onto something else?
Without judging the mind or trying to control it or attempt to block the thoughts from naturally arising,
Just allow yourself to observe the condition of the mind.
And when the mind naturally wanders,
No need to resist.
This is a very natural normal thing to happen in meditation.
Remember the approach here is all about effortlessness.
Now observe the activity of the mind.
Is the mind busy,
Agitated,
Full of thoughts or is it calm and quiet?
Whatever you're experiencing,
Simply allow it to be.
Don't try to change it in any way.
Effolously observe.
You can bring your attention back to your body.
What sensations can you feel?
Are you comfortable?
Maybe slightly fidgety,
Agitated?
Effolously observe.
Now bring your attention to the heart.
What sensations do you have in your chest without trying to change them?
Effolously observe.
Now bring your awareness to your breath.
Observe how you're breathing naturally in this moment.
Use your breath long or short,
Deep or shallow,
Even,
Uneven.
Effolously observe.
Now drawing a deep breath through the nose into the belly,
Holding the air in the belly.
Draw further breath up into the chest,
Filling up the lungs completely.
Hold it for a moment,
Then release through the nose.
You're going to do this a few more times.
Inhale deep into the belly,
Keeping the air in the belly.
Draw further air into your chest,
Hold it there softly.
Exhale.
Inhale into the belly,
Draw further air up to the chest,
Hold it there softly,
Then release.
Now keeping your attention on the breath,
Allow it to settle back to natural normal rhythm.
And while maintaining the awareness of your natural effortless breathing,
Once again bring your attention to the feeling in your heart.
What sensation are you feeling in your chest?
All that is needed is the innocent of witnessing of that sensation.
Observe how you are now simultaneously aware of the breath and the sensations in your heart.
If the mind wanders effortlessly,
Just come back to your awareness of these sensations.
For the next few minutes keep simultaneously witnessing the sensation of your heart area and a soft natural flow of breath.
When you realize the mind has wandered away from the breath and the heart,
Effortlessly come back.
Remember that forgetting to be aware is a part of the technique,
So don't resist it.
If at any time you feel uncomfortable in your body,
Simply move to get comfortable again.
Now take the whole experience as it comes.
No effort,
No resistance,
Just simple innocent awareness.
We're gonna be here for another few minutes.
I'll let you know when it's time to come out.
You you you you you you you you you you you're fully present give yourself some time to come out of your meditation stretch a little bit more and enjoy the rest of your day
