Just Be: No Expectations

Welcome to this guided meditation for deep relaxation,

Not only of body but of mind.

Entering this moment,

Give no credence to expectation nor assumption of what this experience will hold for you.

Perhaps you will find an answer to something that dwells deep inside,

Or you may experience a diffusion of anything negative.

Your participation is all that you need at this time,

Only the relaxing of mind and body will bring clarity to one or many things as you progress.

In a moment,

You will find comfort,

Reassurance,

A feeling of being whole,

Laying or sitting in a position that is personally comfortable for you.

Extend your willingness to participate by drawing in a deep and satisfying breath down to your lungs.

And when you are ready,

Release that breath in a controlled and slow fashion.

Now take your attention to your shoulders,

If you notice that they are tense,

Allow them to gently melt downwards.

Just by noticing and being aware if there is some tension,

You can easily make that automatic adjustment to bring some relief.

Your arms may perhaps feel slightly heavier now,

With the sensation of relief felt in your upper back muscles.

As you concentrate your awareness on your natural breathing pattern,

Allow your mind to quietly drift in the background.

Feel the temperature of your body,

Feel what regulates it from inside,

It is the energy of your inner self.

You may sense its presence or see it as an array of colours.

Dip yourself into that energy.

Observing the stillness of this moment,

That feeling of energy consumes you with the deepest relaxed state of bliss you have ever felt.

A calmness so tranquil in mind creates a softening of atmosphere,

Enriching your every muscle with peace.

Each breath now,

Slower than the last,

Your heart beat now at a steady calming rhythm.

This feeling of euphoria is felt as a warmth around your heart area,

From the immense relaxation that you feel right now.

Every muscle now becoming ever so relaxed,

Your arms,

Wrists and hands allow the balancing out of energy as tension dissipates into the ether.

With your hands resting comfortably,

Your fingers easily loosen,

Encouraging your mind to let go more and more.

Feeling every emotion and feeling now being settled,

Your shoulders relax completely.

You may sense your neck muscles unwinding in this moment,

Or each breath becoming deeper and longer as each immeasurable second passes.

The level of being one with yourself now becomes stronger.

The outside world matters not,

It is the stillness and calmness that you feel flowing inside which only relaxes you more.

Each pleasing ache of a loosening muscle only sends you deeper into an even more peaceful state.

Your buttocks,

Hips and thighs absorb the energy of silence.

As each calming breath out expels that of which is not wanted,

Your lower back undoes and reverses any effect of negative stress.

Your lower back loosening,

Smoothing out and down to your thighs,

Leaving a softened version of each muscle along the way.

You may feel your back sink down a little in this moment as you begin to relax more freely.

The softening behind your knees and your calves sends a tingle of reassurance to your ankles and feet.

Relaxing more and more,

Each leg,

Ankle and foot finds its place in comfort,

Bringing the level of peace you find inside higher and higher.

Each toe now discounting and subtracting any forms of tension,

Splaying out and into bliss.

From your chest area down to your toes,

A warm and wholesome sensation of being at peace.

Just observe your breathing for a moment now.

Feel your chest receiving each melting breath and your mind clearing on each inhalation.

Breathing in relaxed and positive oxygen,

Breathing out tension and negativity.

As you feel the cooler air being received through your nose,

You sense that peaceful flow of energy from your chest now being invited up to your face muscles.

That warm energy of stillness flows through your neck,

Throat,

Chin and jaw.

Your eyes relax more as your cheeks and upper lip resolve downwards.

As the energy works its way upwards,

Even the muscles behind your ears loosen and soften,

Each breath becoming deeper and longer.

You allow your mind to feel the stillness and tranquility felt in this moment.

Your whole body now settled,

Still and as calm as can be.

Breathing in a naturally calm rhythm,

Beginning to clear your mind,

Allow any thoughts to just pass as you calmly notice them.

There is no excitement,

Drama or unbalance here.

Notice the beautiful dance of receiving and letting go of each breath,

Very much like the sound of gentle ocean waves.

You are warm,

Safe and now enjoying the bliss of stillness.

Adjusting the peaceful state of your mind further,

Slowly rotate the picture you see in your mind.

As that still image rotates,

Your neck muscles completely relax,

Which in turn deepens each breath and begins to make your head feel heavier.

Being calm and still in this moment is all that matters,

Like a rose swaying in a gentle breeze on a warm sunny day.

Feel grounded with your roots firmly planted in the surface below,

Only watching the world around as if it were in slow motion.

You nurture yourself with the air of each breath and peacefully absorb the warmth of the sun.

Birds are like bees,

Quietly humming their wings around your delicate petals and then flying away to a whisper.

Standing proud,

You absorb the warm summer sun of positivity which refreshes and reenergises every part of you.

See a garden in your mind,

Vividly imagining it as a safe place to be.

Warm,

Safe and satisfied in this moment,

Your mind drifts further into just being present.

Everything matters except for the pleasing and pleasant sensations that you feel inside.

Your mind and body relaxed,

Everything calm,

Still and easy.

The garden you observe has a water fountain,

A bird table and a few other soothing features to allow your mind to drift.

Just watching,

You see the occasional bird float down from the hedge and see it taking a few sips of the clean,

Refreshing water in the oversized cup made just for them.

When touched over the water,

They lap up the cool liquid whilst balancing and tweeting away in bird chatter.

In the distance,

You hear the deeper sounds of larger birds calling out,

Greeting their fellow pilots.

Although you cannot see them,

You can feel their presence and participation in their natural environment.

Synchronicity seems to be in balance,

Even the lonesome wandering cloud which slowly floats across the deeply blue sky.

Colours of bushes and hedgerow is in bloom,

Transcending in hues of greens,

Purples,

Reds and yellows.

You not only feel the warm breeze softly brushing your skin,

You see it in the wafting and waving leaves all around.

The sunshine catches each leaf as it wavers on its most colourful area.

The grass on the patchwork lawn,

So delicately and uniformly placed,

Leans from side to side,

Sometimes almost vibrating in a subtle breeze.

Feeling relaxed and carefree in this moment,

Allow this image to now slowly rotate as it begins to drift away.

As that garden image floats away,

The outer edges of what you see become dark,

Leaving you with a feeling of being ever so relaxed.

Sense now as the darkness behind your eyelids and in your imagination takes over,

A compliment of calmness,

An openly relaxed stillness and the experience of just being present.

Take your awareness gently back to your breathing,

Allow your shoulders to relax more than they did before.

Be consumed with every deeper and longer automatic breath.

The sensation of your body becoming heavier now gently slides down your shoulders to the tops of your arms,

Softening that area immensely.

As that relaxed state floats down your arms,

They too become heavier,

Allowing your wrists,

Hands and fingers to become slightly limp.

Each finger now looser than before.

From the free and easy breathing pattern you now experience,

Your chest expands,

Releasing your rib cage to enable even deeper and longer breaths.

Down to your abdomen,

Now an area of calmness,

Smooth with stillness,

Enveloping you with serene tranquility.

Descending further,

Your resting hips,

Thighs and calves relax even more,

In a blissful sensation of heaviness.

In letting go of any thinking process and allowing the natural process of being present,

Your mind becomes aware only of a euphoric feeling.

Your ankles,

Feet and toes dissolve now into the very essence of restfulness,

Loosening more and more.

With your mind in a carefree state,

Your neck,

Head and face muscles release and are consumed with peace.

In this moment,

You are free in every way.

Quietly observe your mind and body from within.

Any mind chatter can be acknowledged by simply allowing it to pass.

Sense your stillness,

Feel your soft skin from within and delve inward on each relaxing breath.

Nothing else matters in this moment.

As you breathe in each breath,

Feel the settled rhythm of your heartbeat and the energy of yourself flowing inside.

From within,

You are neither here nor anywhere else,

Even the temperature of the air is not of importance.

You are inside a wealth of peace and contentment.

In this place where nothing is of concern,

Only the enjoyment of being present is felt.

Here there is no mind chatter,

Only the deepened state of just being.

Experience more as you observe your breathing taking you deeper into the here and now.

In this moment,

You are being kind to yourself in resting everything that you are.

In your own internal world now,

The sense of your mind and body descending downwards begins to be observed.

Floating downwards,

Even below the physical surface beneath you,

Your metaphysical state takes you deeper.

In this observation,

Objects and physical items matter not.

Down deeper you go,

Relaxing and learning more about the here and of yourself.

When floating down,

A strand of energy reaches from the distance to yourself.

You follow its direction.

The strands of energy are of the cleanest and brightest colours,

Blues,

Pinks,

Purples and reds,

Intertwining into one,

Glowing their life force from within.

As you travel along and down,

Deeper and further,

It becomes darker,

To a point where the energy strand is all that you see.

Descending,

Floating more and more,

You come to a place of self enquiry,

You are very relaxed,

You are very calm.

Now,

Slowly,

Drifting in your own subconscious consciousness,

You may if you wish,

Stay here to experience more of this tranquil peace.

We may allow time for images of importance to be seen.

As you quietly look around,

Everything seems slow,

Unhurried and calm.

Only images that you may see will be displayed in front of you as you float in the ether of internal calmness.

In this moment,

As you breathe those naturally peaceful breaths,

Everything becomes silent.

You may observe what you see before you in these next few moments.

If you feel the need to let go completely and fall asleep,

That is perfectly fine.

And if you now feel refreshed from this experience,

You may end this session.

Deciding to stay,

You can allow every part of your mind and body to consume anything that you may feel.

Breathing more and more,

You can allow your breathing to bring you back,

Feeling heavier,

More relaxed and ever so at peace.

As your awareness gently slides back,

Your every breath deepens the need for sleep.

Your eyelids dismiss any desire to do anything else than to remain closed.

Your mind remaining in the state of euphoria,

Slips deeper into comfort and your body falls asleep.

Feeling every emotion,

Feeling and sensation,

You do in fact go to sleep.

When you wake up,

You will feel refreshed,

Calmer than you ever have felt and more focused on the positive things.

Any answers that you may have seen will be remembered and all of the experience can be recalled at any time.

For now,

Rest your mind and body more and completely let go.

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You You You You You You You