The Deepest Sleep - Relax Body, Mind And Soul

So let's turn our attention to the body first.

I'm going to have a quick scan through my body just to see how the body is feeling.

Noticing the different sensations in different parts of the body.

I'm going to have a look out for any areas of tightness or tension.

I'm holding any stress or anxiety in the body.

For example,

If I feel a bit of stress in the shoulders,

A bit of tension there.

I'm simply going to become more aware of that sensation and just hold it gently within the centre of my awareness.

Just allow it to be as it is.

I'm going to keep my awareness nice and open and light.

I'm not going to be focusing or concentrating on that tightness in the shoulders or wherever you find it in your body.

Just having it gently in the foreground,

The centre of my awareness.

Still aware of the rest of the body,

My thoughts,

Sounds,

The space around me.

Just spend a few moments going through the body,

Finding any areas of tightness or tension.

Just really experiencing what that feels like.

I'm beginning to allow any tightness or tension to release and relax.

I like to repeat a few words when I'm doing mindfulness.

I think it really helps with being present and relaxed.

That's awareness,

Becoming aware of any tightness,

Any tension in the body.

Accepting that sensation just as it is,

Not making any effort to change it.

Allowing that sensation in the body to be just as it is.

So accept,

Allow and then let go.

That feeling of release.

So aware,

Accept,

Allow and let go.

Four simple gentle steps to ease from awareness to deep relaxation.

So as we move through different aspects of the present moment that we can become aware of.

Accept,

Allow and let go.

Just remembering to keep that awareness nice and light and open,

Not concentrating or focusing.

So not worrying if you notice thoughts and sounds and other things that are going on.

Just allowing everything to happen as it is within your open awareness.

So let's just get a sense of the whole body now.

We've been scanning through the body,

Becoming aware of any parts that may be tense.

Now just getting a sense of the whole body,

Aware of how the whole body feels.

And just accept how you're feeling in this moment.

Allow your body to be just as it is as you find it.

And that feeling of letting go,

Release.

Releasing the whole body,

Letting go of the body.

And feeling that relaxation response throughout the whole body.

Now I'm going to invite the breath into the center or the foreground of my awareness.

Allow everything else to happen just in the background around the breath.

Firstly becoming aware of the breath.

Really feeling the breath in the body.

And accepting the breath just as it is.

Not trying to change the breath in any way,

Just feeling the breath as it is in the body.

So each time I breathe in,

Really having that feeling that I'm fully and freely allowing the breath into the body.

And for the letting go step,

Connecting that with the out-breath.

And really feeling that release in the body each time I let go of the breath.

So allowing the breath in,

Fully and freely.

And releasing the breath,

Fully and freely.

Allowing and letting go as you breathe in and out.

Getting a feeling for the breath flowing freely through the body.

And the more the breath flows,

The more relaxed the body becomes.

And the more relaxed the body,

The easier the breath flows through the body.

Now let's see if we can apply the same approach to our thoughts as we have the body in the breath.

So inviting the thoughts into the centre of your open awareness.

Allowing everything else to happen around your thoughts.

Still aware of the body and the breath and the sounds and the environment around you.

Still connected to the present moment.

Paying a bit more interest for a few moments in your thoughts.

And see if you can accept your thoughts just as we accepted the sensations in the body and the breath.

Accept all your thoughts just as they are without trying to change them in any way at all.

The idea is that this acceptance,

Not making effort to change,

Can bring a real deep relaxation to the mind.

Whereas if we stepped in and tried to calm our thoughts or slow or stop our thoughts,

That effort can actually add tension and take us further away from a relaxed mind.

So whatever your thoughts are like,

Being aware of them and accepting them exactly as they are.

See if you can get a sense of your thoughts flowing freely through your mind.

Just as the breath continues to flow freely through the body.

And the more the thoughts are free to flow,

The more relaxed the mind will become.

Just as the body continues to relax more deeply as the breath flows freely.

Free flowing thoughts through your relaxed mind.

Free flowing breath through your relaxed body.

And the more relaxed you become in mind and body,

The easier it is to become completely present in this moment.

And the more present you become,

The more the body and the mind will relax.

So let's go a little deeper into relaxation and really let go and release the thoughts.

So each time we let go and release the breath,

Releasing your thoughts also.

Really feeling the body and the mind sink into a deeper state of relaxation.

Every time you let go of the breath and let go of your thoughts.

Releasing into relaxation in body and mind.

So let's go.

And give yourself permission to relax even more.

To let go and release even more.

Sinking into an even deeper relaxation.

Letting go of the breath.

Feeling the body go deeper.

Letting go of the thoughts.

Feeling the mind become lighter.

So the final step of this deep relaxation is to get a sense of your environment and the space around you.

Feeling the space above and around the body.

Feeling the relaxed presence of your body and the space just around it and above it.

And listening out for any quiet,

Occasional and distant sounds in the wider space around you,

In your wider environment.

So really allowing your awareness to be open and wider and broader.

Noticing whatever the most distant and the quietest sounds are for you.

And as you become aware of sounds,

Just accepting whatever sounds are there and allowing them to be there.

And that feeling of release,

Of letting go into this wider,

Open environment.

Relaxing into this feeling of spaciousness.

As you allow the quiet and distant,

Occasional sounds to come and go through your open,

Broad awareness.

And allow everything of your experience,

Everything within your awareness,

The wholeness of this present moment,

To relax.

So you're relaxing your whole experience,

Your whole awareness.

Your body,

Your breath,

Your thoughts are just part of this whole experience.

Being aware of the totality of this present moment,

Of everything that you can be aware of.

Accepting the whole present moment.

Allowing everything of this present moment to be just as it is.

And then letting go,

Letting be,

Releasing.

Relaxing deeply into this present moment.

And letting go of the present moment.

Relaxing body,

Mind and soul.

Relaxing your entire experience within this spacious awareness.

Relaxing body,

Mind and soul.

Relaxing body,

Mind and soul.

Holding everything within your spacious,

Open awareness,

The whole present moment.

And letting go and releasing everything within your awareness.

Relaxing on the deepest level possible.

Relaxing body,

Mind and soul within this spacious awareness.

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