How to Sleep Mindfully Every Night 3

Trying to fall asleep is often counterproductive, but we can make falling asleep more likely. This mindfulness meditation will gently guide you into an experience of accepting, and relaxing into, the present moment as it is, followed by the sound of relaxing ocean waves, giving you plenty of time to drift off into a deep sleep, naturally and effortlessly. For best results, use a different one of these 'sleep mindfully' meditations each night so the mind stays freshly engaged with the process.

Transcript

So this mindfulness meditation will help us really relax into the present moment to be with the body just as it is, To be with our minds just as they are. Really allowing the body to relax into the present moment and allow our minds to be present too. And to get a sense of the wholeness of this present moment. And the feeling of releasing ourselves, Mind and body, Into the present and the deep relaxation that can bring to our whole selves. Just allowing everything to flow through our open awareness. Creating the perfect experience from which we can naturally and effortlessly drift off into a deep and refreshing sleep without any effort, Without trying to fall asleep. Just allowing ourselves to be more present with the mind, With the body, Just as we are. So let's see how we can best allow ourselves to simply relax into being present by becoming more aware of what's happening right now around us in our environment, But also what's happening inside in the mind, In the body. And with patience, Without expectation, Really giving our mind and body that time it needs to gradually settle into the present moment. The first step really is to take a genuine interest in finding out exactly what is happening in this moment. So adopting an inquisitive and interested attitude to explore, To discover, To become more aware. So we're not going to try and create a particular experience, But we're going to actively engage with ourselves and our environment to find out what's already happening and become more familiar, More aware, And more attentive to whatever's already going on. Let's adopt a nice open and light awareness, So we don't have to concentrate or focus, We don't have to make that sort of mental effort, But instead relaxing the mind, A nice relaxed open attention and awareness, Welcoming everything into our awareness, Allowing our awareness to be all encompassing. So having that sense of creating a nice open space within which we can allow everything to happen just as it is, And we can explore the variety of sensations and experiences within that open space of our awareness. So what do you notice where you are now? What do you notice going on in the environment around you? Get a sense of the place and the space that you're in, You can do that through the senses of the body. Find listening to sounds a particularly good way to really connect with the wider space around you, It can really help to open up the awareness as well if we particularly listen out to quieter and more distant sounds, Occasional sounds. So what can you hear where you are? How far away are those sounds? How quiet? How occasional? So being alert, Listening actively, But with a relaxed open awareness. Not straining to hear, But being open to notice whatever sound does happen to come into your awareness. Maybe you can even get a sense of listening to quietness and silence that doesn't necessarily require the absence of sounds, But can exist between and behind sounds. And a silent space within which the sounds come and go. Maybe getting a feeling of allowing that sense of quietness to become closer or stronger, Resonating with an inner silence and inner quietness. Allowing the space, That quiet space within which all sounds are happening, To be one with the space of your awareness within which all your experience is happening. So now we've got this sense of the environment and space around us. Let's see if we can really allow ourselves and our bodies to come to rest within this space, Within this awareness. So being aware of your body and being aware of your whole body. Not necessarily focusing on one part or another, But getting a sense of the feelings and the energy and the presence of your whole body. Now for that intention to give your body complete permission to be 100% present, Right here, Right where you are in this space, In this environment, Within your awareness. How does that feel to allow your body to be completely present? Maybe a sense of release or even relief, Allowing the body to relax fully right here and now, To take its place, To be unashamedly present, To be fully alive in this moment. Allow your body to be part of this present moment, Not separate from it, But the body part of the environment, Part of your experience of this present moment, Your body together with everything else within this one moment, Within your one awareness. Letting go of any feeling of separation, Really feeling all the points of contact with the body, Feeling that connection, Letting go of any feeling of separation, Can actually bring a real deep feeling of relaxation in the body, A feeling of belonging, Safety, Being grounded, Secure, And that can lead to an even deeper feeling of release, Relief of relaxation. So now we're allowing the body to gradually become more and more present and relaxed in this open space of our environment and in the open space of our awareness, Allowing the sounds to come and go around us, Around the body. Let's take this same approach to our inner environment, To what's happening in our mind. So let's check in with how we feel. Let's explore, Be inquisitive about the emotions, The feelings, And the thoughts that are happening within our mind right now, Keeping that awareness nice and light and open, Welcoming everything we become aware of, Just as it is, Letting go of any sense of concentration or focus or intensity, Instead being open, Allowing, Welcoming, Exploring, And feeling so relaxed and secure in this present moment that whatever we come across, We don't feel any need at all to change, Improve, Redirect, Stop, Or interfere with anything that's happening in our minds. However we feel, Whatever we think, There's so much space around us, Such a feeling of groundedness, Safety, Security, Relaxation. We can just allow everything in the mind just to flow, Just be as it is, Thoughts and feelings. Again just something else part of this environment, With the body, With the sounds. Just another experience happening within our open awareness. So allow your mind to be just as present, Just as open, And just as relaxed as your body. And allow all your thoughts and feelings and emotions to be just as they are within your relaxed and open and present mind. So let's spend some time now really allowing body and mind, The internal and the external environments, To come together within this one present moment, Within our one open awareness, Releasing and relaxing the body and mind into the present moment, Allowing ourselves to be completely part of the wholeness of this moment. So. . . . . . . .