So we'll begin this relaxation meditation by becoming mindful of the breath.
Whether you're sitting or lying down,
Turning your attention to your breath and feeling the sensations of the breath in your body.
And see if you can keep your awareness nice and open and light.
So rather than closing down and focusing on the breath,
Keeping your awareness nice and open so the breath is likely at the centre of your awareness or the foreground of your awareness.
And still aware of everything else that's happening in the present moment,
Of the sounds and sensations and thoughts,
Feelings.
Just allowing those to be just in the background,
Happening around the breath.
And the next step is to not change the breath in any way.
So we're just holding the breath in our awareness and allowing the breath just to be as it is.
Not making any effort to breathe more slowly or more deeply.
Simply allowing the breath in with each in breath and letting go of the breath as you breathe out.
Allow the breath to find its own rhythm in its own time.
And the third step and the final step for the breath before we move on to the thoughts is to see if you can get a sense of the body being breathed by the breath.
So you're not having to make any effort at all for the breath.
You can feel the body being breathed by the breath.
Remembering to see if you can really keep that awareness nice and open.
Stop focusing or concentrating on the breath.
Allowing the breath to be within the centre of your awareness.
Allowing everything else to continue just as it is around the breath.
Stop trying to change the breath and allowing the body to be breathed by the breath.
Few moments more with the breath.
So for the next part of the meditation is to apply the same steps to our thoughts.
We're often very attached to our thoughts and identify with our thoughts.
So it can be a little more tricky than it is with the breath.
Now we've practiced with the breath.
Let's see if we can approach our thoughts in the same way.
The first step for the thoughts is to hold them within the centre of your awareness.
So allowing the thoughts to replace the breath.
Allow the breath to just move into the background with sounds and other sensations.
Allow your thoughts to be in the foreground of your awareness.
We don't normally think and whilst we're thinking have the thoughts as being there in the centre of our attention,
The centre of our awareness.
So it can feel a little strange to begin with.
Being the observer of our thoughts rather than identifying with the thoughts.
If you can keep that awareness nice and open,
Still aware of all the other things happening as well as the thoughts in this present moment.
And the second step with the thoughts,
Just as we did with the breath,
Don't try and change your thoughts in any way.
So it doesn't matter what the content of your thoughts are for this meditation.
We're not trying to think more slowly or more deeply.
We're not trying to have less thoughts or to stop thoughts.
The idea is to give your mind and your thoughts complete freedom to think whatever they want to think.
So what does it feel like to be aware of your thoughts as you think them and to accept them just as they are?
We're not trying to change them in any way at all.
If you find yourself following a particular train of thoughts,
Then just remember that we're not really interested in the content of our thoughts in this meditation.
Just connect with other things that are happening in the present moment.
As well as thinking in this moment,
I'm also still breathing,
Also still aware of sounds,
Keeping that awareness open.
And the third and final step for the thoughts is to notice how actually you don't have to make any effort to think.
You don't have to remember to think or choose to think or create any thoughts.
They will just arise naturally,
Automatically,
Spontaneously within your awareness.
Just spending a few moments just experiencing how effortless it is to think.
So simply allowing the thoughts to flow freely through your mind,
Through your open awareness.
And allowing your breath to flow freely through your body.
So for the final part of the meditation,
We're going to do some relaxation.
And to begin with,
Being aware of your body from the shoulders downwards,
Down to the tips of your fingers and toes.
And allow your body to relax.
Feel that relaxation response spreading through all the muscles of the body,
From your shoulders all the way down.
The more the body relaxes,
The easier the breath flows through the body.
And then moving our attention to the head and the face.
Be aware of all the muscles around the jaw,
The mouth,
The eyes and the forehead.
And allow all these muscles across the face to completely relax.
Feeling that relaxation response spreading throughout the face.
And then being aware of the top back and sides of the head,
The scalp and the skull.
Allow all these parts of your head to completely relax.
And now approaching your brain in exactly the same way as any other part of your body.
Allow your brain to totally relax.
As it feels to allow your brain to relax completely.
Feel that relaxation response in the centre of the head.
And feel how much more easily the thoughts flow freely through our relaxed brain.
As the breath flows more freely through your relaxed body.
Free flowing thoughts,
Free flowing breath through your relaxed body and your relaxed 자기 hombres so it first goes over像 And just imagine how easily it would be now to drift off into a deep peaceful sleep.
And just imagine how easily it would be now to drift off into a deep peaceful sleep.
And just imagine how easily it would be now to drift off into a deep peaceful sleep.
And just imagine how easily it would be now to drift off into a deep peaceful sleep.
And just imagine how easily it would be now to drift off into a deep peaceful sleep.
Thanks for watching!
