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,
And a feeling of releasing ourselves,
Mind and body,
Into the present,
And the deep relaxation that can bring,
Creating the perfect experience from which we can naturally and effortlessly drift off into a deep and refreshing sleep without trying to fall asleep.
So turning my attention into the body,
Having a quick scan through the lengths and widths of the body,
And just noticing whatever sensations are there for you at the moment.
Now I'm noticing those sensations of contact and connection,
So all the parts of my body in contact with something else,
Noticing all the variety of sensations,
So literally tangibly connecting to the present moment through the sensations of contact in the physical body,
And allowing myself to be fully present in and with the body,
Noticing any emotions,
Feelings that may have associated sensations in the body,
Maybe around the throat or the chest area or the stomach.
And with the breath,
Maybe just adding that thought of really allowing the breath to enter fully into the body,
Just checking you're not restricting the breath at all.
Notice how that feels to really allow the oxygen and the air freely into the body.
And with the out-breath,
Give yourself permission to really let go of the breath,
Release the breath fully so you're not holding on to the out-breath at all.
Notice how that feels in the body to release,
To let go.
Perhaps noticing that the more relaxed you allow the body to be,
The easier it is to be present with the body.
And the more present we become,
The more the body will relax.
So what are our thoughts?
I'd invite you to treat your thoughts in exactly the same way as we have been treated.
I'd invite you to treat your thoughts in exactly the same way as we have been treated.
The breath and the body and the sensations.
Just another experience happening in this present moment within our awareness.
So just as I continue to breathe in this moment,
Thoughts will continue to come also.
And I'd invite you to allow any thought at all to come into your mind.
No censor,
No expectation,
No effort.
No censor,
No expectation,
No effort.
Don't try and think less,
Don't try and think more slowly,
Don't try and think positively.
Just experiment with giving your thoughts complete freedom to do whatever they want to do.
In this moment.
Just as we are fully and freely allowing the breath into the body,
And letting go and releasing the breath out of the body.
Fully and freely allow any and all thoughts into your mind.
And release them,
Let them go.
Allowing your thoughts to flow just as freely through your mind as your breath is flowing freely through your body.
And just as a relaxed body helps the breath flow more freely.
Let's spend a few moments really relaxing the face,
The head and the brain.
See if that allows our thoughts to flow even more easily.
So bringing our attention to the face.
Become aware of all the muscles,
Maybe particularly around the jaw and the mouth.
And around the eyes and the forehead,
The temples.
And allow all these muscles to completely relax,
Allow the face to totally relax.
How does that feel?
And bringing our attention to the top back and sides of the head,
The scalp and the skull.
Just allow all these parts of your head to also completely relax.
How does that feel to allow the head to relax completely?
And then approaching your brain just as you would any other part of your body.
Give yourself permission to allow your brain to completely relax.
Just imagine how it would feel to have a totally relaxed brain.
So now let's allow our thoughts to continue to flow freely through our relaxed brain,
Our relaxed head.
And allow our breath to continue to flow freely through our relaxed body.
Just noticing how it doesn't take any effort to breathe.
The breath just flows naturally,
Spontaneously on its own,
Rising and falling in the body without any effort.
And so too with our thoughts.
We don't have to make any effort to think,
We don't have to remember to think.
But the thoughts also just arising naturally,
Spontaneously within the mind,
Rising and falling.
Effortless thoughts,
Effortless breath.
Doesn't matter how you're breathing,
Deep or shallow,
Fast or slow.
The breath will find its own rhythm.
It doesn't matter what the content of your thoughts are.
Deep or shallow thoughts,
Fast or slow thoughts,
Positive or negative thoughts,
Loud or quiet thoughts.
Just allow your thoughts to find their own rhythm in their own time.
Just being open,
Welcoming,
Allowing and letting go.
And see if you can keep your awareness nice and light and open.
So letting go of any idea of concentrating or focusing.
But being open to all experiences of the present moment.
So the breath in the body is happening within your open awareness.
And your thoughts and feelings are flowing also through your open awareness.
So being the space within which all your experiences are coming and going from moment to moment.
Just being in the present moment with your body,
With your breath,
With your thoughts.
Just as they are,
Moment by moment.
Honglao is your pride and fortune.
