Deep Restful Awareness

This is a deeply restful practice with relaxing background music. It is all about effortlessness, being guided by Scott to bring awareness to your body sensations, breath, and the condition of the mind.

Transcript

Welcome to this meditation.

This meditation is all about effortlessness.

There's nowhere else you need to be,

Nothing else you need to do.

There's no way to get it right or wrong.

We just need to simply observe exactly what is.

So to begin,

Take a comfortable seated position.

If you become uncomfortable at all throughout this process,

Simply change your seating.

Make sure you're comfortable.

I'm going to guide you through this entire experience.

So to get started,

Gently close your eyes.

It's important that you take this whole experience exactly as it comes.

There's no effort required and we're looking to avoid resisting.

We just want simple awareness.

That's what we're practicing today.

So take a deep breath in through the nose into the belly.

Take further breath into the chest.

Really fill up the lungs.

Hold the breath and exhale and release through the nose.

Again,

Take a deep breath in through the nose into the belly.

Fill up the belly.

Now fill up the chest.

Hold the breath and release through the nose.

One last time in through the nose into the belly and chest,

Hold and release and return to a very normal,

Natural breathing rhythm.

Bring your awareness to the breath.

In through the nose,

Out through the nose.

Now for the next 30 seconds or so,

Begin to feel the effects of gravity on the body.

Feel the weight of the body,

Whether you're in a seat or sitting on the floor.

Just to observe any resistance to this very natural force.

And let go.

Allow every part of your body to simply surrender.

Let go of any tension that you have in your shoulders.

You may want to shrug your shoulders in and around the neck,

Head,

In your face and jaw.

It's good to scrunch your face up and jaw in and around the eyes.

Just let go of any tension anywhere in the body,

Hands,

Feet.

Just let it all go.

And all you need to do right now is fall into your least excited state.

As you're doing this,

You're now becoming more aware of the body and mind moving gently in the direction of settling down.

Just keep your awareness on the body.

Wait.

Now become aware of any sensations within the body.

Scan the head,

Face,

Neck,

Shoulders.

What sensations can you identify?

Chest,

Torso,

Thighs,

Calves.

What sensations can you identify?

Identify the most predominant sensation that you can observe.

Without judging it,

Analyzing it,

Changing it.

Just allow your awareness to be with this specific sensation.

You're not required to understand it nor to try and dissolve it.

Just simply be with this sensation,

Whatever it might be.

Now by bringing our attention to our body,

We begin to observe the condition of the mind.

To what degree are you able to be with these body sensations?

Can you keep focused on them?

Can you keep your attention on them?

Or is the mind flittering off onto something else?

Just observe.

Without judgment of the mind or any desire to control it or to block thoughts,

Just simply allow yourself to observe the condition of the mind.

When your mind is naturally wandering,

At this stage don't resist it.

It's very natural.

It's a very normal part of meditation.

It's actually how we do the training,

By being aware of the mind wandering.

Remember our approach here is effortless today.

Now observe the activity of the mind.

Is it busy or is it agitated?

Maybe it's calm and quiet.

Whatever you're experiencing,

Simply allow it.

Don't try to change it.

Just effortlessly observe.

Bring your attention back into the body.

What sensations can you feel?

Are you comfortable or maybe your body is agitated?

Effortlessly observe.

Don't need to change anything.

Understand it or analyze it.

Just observe.

Become the observer.

Now bring your attention to the heart,

The chest area.

What sensations can you identify in the chest area?

Maybe the rise and fall of the breath or something more subtle.

Without trying to change it,

Whatever it is,

Effortlessly observe.

Bring your awareness to your breath.

Observe that soft,

Natural rhythm of your breath.

How are you breathing?

Is it shallow or is it deep?

Effortlessly observe your breath.

Be aware of the air coming in through the nose,

The sensation on the nostrils,

Filling up the body,

Leaving the body.

Just effortlessly observe.

Keeping your attention on the breath.

Also bring your awareness back to the heart area.

What sensations can you feel in your chest at the moment?

All you need to do is effortlessly witness these sensations and observe how you can both simultaneously be aware of the soft,

Natural flow of the breath and the natural sensations in the heart.

If the mind wanders,

This is the training,

Effortlessly bring your awareness back to the sensations in your chest and the breath.

Effortlessly witness those sensations.

We're going to do this for the next few minutes,

Just keeping your attention on the breath and the sensations in your chest.

When your mind wanders,

When you become aware of it,

Just gently bring it back to the sensations.

That's the mind training.

That's how we become more focused.

That's how we deeply relax.

Remember when the mind wanders,

It's a very normal,

Natural thing.

It's part of the meditation.

It's the training.

So no judgment,

No self-criticism,

No analyzing,

Just for the next few minutes,

Gently bring your awareness back to the breath and the sensations in the chest.

And I'll let you know when it's time to come out.

Thank you very much for listening.

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You You You You Bring your awareness back into your body Become aware of how this meditation has affected you a Experiencing anything different than when you started a feeling more rested more aware Take a deep breath in through the nose into the belly Hold the breath and release Start to move your fingers wiggle your toes And as soon as you're ready gently open your eyes and come back into the space Thank you for sharing this meditation with me I hope you're feeling good rested recharged.

Thank you You

Reviews

So good. Thank you.

This was a great meditation, very helpful. Thank you for sharing!

What a wonderful meditation Thank you for this.sending much love and blessings, I feel light and calm.. I honor you with gratitude 🙏

Lovely and gentle thank you 🙏

Good breath and body awareness meditation. Very compassionate.

Very soothing. I liked the level
Of the music because it helped me focus on my breath and pace it. Thank you!🙏🏻

Feeling rested, refreshed and balanced.

Thank You 🙏🏻

Wonderful. Audio quality could be better but I loved it

A nice, restful meditation. Helps me to calm down and let go of some worries. Thank you 🌛💜🌜

Beautiful n relaxing 😌 thank you very much 🙏☯️

I like the idea of effortlessness. Everything all day requires effort, so it’s good to see that there is another way.