There are two things you can do to help you fall asleep the first is to not try to fall asleep you can't make yourself fall asleep but you can get yourself into a position where sleep is more likely that brings us to the second thing you can do which is to relax relax not just the body but also the mind the best way to do this is to become present relax into the spacious present of this moment so I'm going to share a few thoughts of how we can begin to relax into the present moment and as we do so seeing if we can begin to experience that spaciousness the physical and mental space that's available to us within the present moment so let's start with the body becoming aware of the body feeling the energy of the body exploring all the different physical sensations that are occurring inside your body right now so really allowing your awareness into the body,
Feeling your awareness inside the body and exploring from within all the different sensations allowing yourself to come to rest in and with the body as well as all those internal sensations also be aware of all the points of contact with the body from the outside all those feelings of contact and connection all along the body so being aware of that sense of touch and feeling everything you can that is in contact with your skin and you can also become aware of the weight of the body and feel how the whole body is being supported allow your body to be held and supported by the ground below you so have a sense of holding the whole of your body within your awareness and allow your body to be just as it is,
Resting,
Relaxing into the present moment and into your awareness now let's see if we can get a sense of the space,
The physical space around the body so getting a sense of the space above the body,
From the body up to the ceiling of the rim and the space surrounding the body and allow your awareness to go further,
Broader,
Wider,
More open and get a sense of the space above the ceiling,
Above the roof of wherever you are up into the sky above you,
Up into the stars above you and the space all around stretching out to the horizon in all directions so now as we hold our bodies within our awareness we are aware of our bodies in the centre of this vast open space all around us and above us maybe even getting a sense of the body almost floating within this space as we allow the body to relax completely in the centre of the physical space and the space of our awareness now let's see if we can get a sense of the space.
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Allowing your body just to be as it is in the present moment within the physical space.
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So now let's move our attention to the mind and our thoughts and become aware of your thoughts and aware of generally how you feel within your mind and just as we explored all the physical sensations within the body now let's explore all the thoughts and feelings taking place right now within your mind and we just want to be present with our thoughts,
With our feelings,
To be present within the mind accepting everything just as we find it doesn't matter how we feel or what our thoughts are the aim is to simply be present with them whatever they are really allowing the mind to relax by taking away any pressure or expectation that you should be thinking or feeling one way or another giving your mind complete freedom allowing your emotions to be just as they are allowing your thoughts to be just as they are feeling that relief of being able to let go and allow your mind just to be not making any effort to change any thought or any feeling thereby removing any tension any effort to change allowing everything to flow through the mind just as you find it so how about the space for our thoughts and feelings for this mental space just as we became aware of that vast open physical space for the body to relax into let's do exactly the same for the mind and our thoughts and feelings and we don't have to do anything any different simply again being aware of the space of the room the space above the body to the ceiling and as we hold this awareness of this space this also becomes our mental space as our awareness surrounds that space and again as we allow our awareness to go higher and further up into the sky up to the stars and stretching out to the horizon all around us that physical space is within our awareness so it is also a mental space a space for our mind for our thoughts and feelings and now as we become aware of thoughts,
Emotions and how we're feeling mentally we can allow all these things to flow freely through the mind and out into this vast open space of our awareness our awareness is at least as spacious as the physical space in fact there are no limits to this mental space of our awareness we can now get a sense of there being one space of awareness within which is the mind and the body the space of awareness is the mental space and the physical space and the thoughts,
The feelings and the sensations of the body are all happening within this one space to allow your thoughts and your body to float freely within the open space of your awareness ok.
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