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Drifting Off with Gratitude

Drift off to sleep in a state of gratitude and deep calm.

So beginning by taking a moment to get really comfortable in your bed. Beginning to settle your body and let go of tension. And just breathe slowly in. And out. And just continuing to breathe like that.

Deep, slow breaths. As you let go of the day and relax here into this present moment. That's it. And if you care to, if you haven't already done so, you can invite your eyes to close now. Letting your breath return to its natural pace now, and just tuning in to the coziness of your sleep space.

Feeling the soft bed beneath you. The warmth of the covers. And the texture of the sheets. And as the body continues to breathe, with each exhale, letting your muscles relax even more. Consciously letting the shoulders drop back and down into a more relaxed position.

Loosening the hands. They've done their work for the day. Relaxing the jaw. Letting your whole body let go of any effort, any holding, and just sink into the bed knowing that the bed is more than able to take your weight. Softening, settling, letting go.

And feeling your belly gently rising and falling in its own natural rhythm. So there's no need to control the breath in any way. Just letting the body breathe. And gently gathering your focus around the movement and sensation of the breath in the belly. Just allowing the whole body to be rocked and cradled by the slow and rhythmic movement of the natural breath as it expands on the in-breath.

And subsides on the out-breath. Just letting go of the day. There's nothing more you need to figure out or plan or think about. Letting your attention be right here and now in the simplicity of feeling the breath in the body. Letting everything else go for awhile.

Just focusing on this breath, this moment. The breath is something we so easily take for granted, but isn't it a miracle that right now the body is breathing for you. And in this moment also knowing that the heart is beating for you. Your body is digesting food. Your ears are hearing these words.

What a miracle it is to have a body that's taking care of all these complex and interconnected functions. And all the while, planets are spinning, the food is growing in the fields, the sun is shining. The planet is maintaining its axis. And a million other conditions are supporting you in this moment to be alive. And it's all happening effortlessly, easefully.

It's all taking care of itself. So you can just rest here, held in the steady, supportive embrace of the life within and all around you. It's all taking care of itself, so you can relax. There's nothing more you need to do today. And you may feel a natural sense of gratitude arising for this time to relax and be supported by the flow of life.

And now we're going to begin to be attentive to all that's pleasant or enjoyable in your present moment experience. So, this is not about positive thinking. It's about feeling into your direct experience of this moment. So just keeping your attention grounded in your senses and in your immediate experience. Just noticing what's here in this present moment that's pleasant.

So maybe for instance, you notice that your body is warm and that's pleasant. Or, maybe your belly is soft and that's pleasant. Maybe there's pleasant sounds all around. So beginning now to scan through your experience and taking some time to dwell in and focus on what's here that's pleasant and enjoyable. So as you do this, try staying with each pleasant experience for at least a few breaths before gently moving on to the next thing.

So as you do this, just being attentive to both the very subtle, pleasant experiences, as well as some of the more obvious ones. You know, you might think that there's nothing much that's here that's pleasant in your experience initially. But as you drop deeper into your exploration of what's here, you can become more and more attuned to the delicate dimensions of your experience. You might discover that there's more pleasant dimensions to your overall experience than you realized. So what else can you notice? Perhaps the soft touch of fabric against skin.

Or the soft touch of eyelids against each other. Or maybe there's an absence of hunger and that's pleasant. So just keep on scanning your experience for what's here that's pleasant or enjoyable. Luxuriating in, appreciate all that's here that's pleasant. Just noticing and enjoying and appreciating pleasant experiences.

Resting within it while also staying open to its fleeting and ever changing nature. If you're finding it difficult to find anything pleasant, there's no need to worry or judge yourself. Just bringing a kind and accepting awareness to whatever's happening for you. And you might like to just feel your breath instead. You're doing great.

But just knowing that at any time, you're welcome to drift off into sleep. You can just let go of following any sort of instruction and just go into your own space. Just going off into your own space of deep rest. We can have such a strong tendency to overlook what we already have in search of something different or something more. But here and now, allowing yourself to bathe in a sense of appreciation for what's already here to be enjoyed.

So see if you can bring this appreciative awareness into this moment, into this breath. And allowing a sense of gratitude to flow through your experience. So maybe a soft flow of your breathing feels good. Or maybe the soft touch of your eyelids gently resting against each other feels pleasant. And with each breath you take, the body can relax even more.

And the mind can let go. So knowing that it's completely safe to do so. It's safe to let go and just feel what's arising in this moment that's pleasurable. Moment by moment. Sensing into the goodness of this moment.

The softness of the bed. The softness behind the eyes. Perhaps a lingering sense of gratitude. And just gently feeling into what it's like to be here, safe, relaxed, and with the rhythm of the natural breath moving within you and the support of life all around you. Just relaxing into this very gentle, soft awareness.

There's no agenda. Nothing you need to fix. Nothing you need to figure out. Just appreciating what's here. Allowing life to be just as it is, letting it be and letting go into rest.

And if you'd like to spend more time just resting in silence after this ends, you can continue to dwell in this relaxed, appreciative, and soft awareness. Letting each breath take you deeper into rest. I wish you deep rest and pleasant dreams. Thank you for your practice and take care.

Meditation

4.5

Drifting Off with Gratitude

Drift off to sleep in a state of gratitude and deep calm.

Duration

Your default time is based on your progress and is changed automatically as you practice.

So beginning by taking a moment to get really comfortable in your bed. Beginning to settle your body and let go of tension. And just breathe slowly in. And out. And just continuing to breathe like that.

Deep, slow breaths. As you let go of the day and relax here into this present moment. That's it. And if you care to, if you haven't already done so, you can invite your eyes to close now. Letting your breath return to its natural pace now, and just tuning in to the coziness of your sleep space.

Feeling the soft bed beneath you. The warmth of the covers. And the texture of the sheets. And as the body continues to breathe, with each exhale, letting your muscles relax even more. Consciously letting the shoulders drop back and down into a more relaxed position.

Loosening the hands. They've done their work for the day. Relaxing the jaw. Letting your whole body let go of any effort, any holding, and just sink into the bed knowing that the bed is more than able to take your weight. Softening, settling, letting go.

And feeling your belly gently rising and falling in its own natural rhythm. So there's no need to control the breath in any way. Just letting the body breathe. And gently gathering your focus around the movement and sensation of the breath in the belly. Just allowing the whole body to be rocked and cradled by the slow and rhythmic movement of the natural breath as it expands on the in-breath.

And subsides on the out-breath. Just letting go of the day. There's nothing more you need to figure out or plan or think about. Letting your attention be right here and now in the simplicity of feeling the breath in the body. Letting everything else go for awhile.

Just focusing on this breath, this moment. The breath is something we so easily take for granted, but isn't it a miracle that right now the body is breathing for you. And in this moment also knowing that the heart is beating for you. Your body is digesting food. Your ears are hearing these words.

What a miracle it is to have a body that's taking care of all these complex and interconnected functions. And all the while, planets are spinning, the food is growing in the fields, the sun is shining. The planet is maintaining its axis. And a million other conditions are supporting you in this moment to be alive. And it's all happening effortlessly, easefully.

It's all taking care of itself. So you can just rest here, held in the steady, supportive embrace of the life within and all around you. It's all taking care of itself, so you can relax. There's nothing more you need to do today. And you may feel a natural sense of gratitude arising for this time to relax and be supported by the flow of life.

And now we're going to begin to be attentive to all that's pleasant or enjoyable in your present moment experience. So, this is not about positive thinking. It's about feeling into your direct experience of this moment. So just keeping your attention grounded in your senses and in your immediate experience. Just noticing what's here in this present moment that's pleasant.

So maybe for instance, you notice that your body is warm and that's pleasant. Or, maybe your belly is soft and that's pleasant. Maybe there's pleasant sounds all around. So beginning now to scan through your experience and taking some time to dwell in and focus on what's here that's pleasant and enjoyable. So as you do this, try staying with each pleasant experience for at least a few breaths before gently moving on to the next thing.

So as you do this, just being attentive to both the very subtle, pleasant experiences, as well as some of the more obvious ones. You know, you might think that there's nothing much that's here that's pleasant in your experience initially. But as you drop deeper into your exploration of what's here, you can become more and more attuned to the delicate dimensions of your experience. You might discover that there's more pleasant dimensions to your overall experience than you realized. So what else can you notice? Perhaps the soft touch of fabric against skin.

Or the soft touch of eyelids against each other. Or maybe there's an absence of hunger and that's pleasant. So just keep on scanning your experience for what's here that's pleasant or enjoyable. Luxuriating in, appreciate all that's here that's pleasant. Just noticing and enjoying and appreciating pleasant experiences.

Resting within it while also staying open to its fleeting and ever changing nature. If you're finding it difficult to find anything pleasant, there's no need to worry or judge yourself. Just bringing a kind and accepting awareness to whatever's happening for you. And you might like to just feel your breath instead. You're doing great.

But just knowing that at any time, you're welcome to drift off into sleep. You can just let go of following any sort of instruction and just go into your own space. Just going off into your own space of deep rest. We can have such a strong tendency to overlook what we already have in search of something different or something more. But here and now, allowing yourself to bathe in a sense of appreciation for what's already here to be enjoyed.

So see if you can bring this appreciative awareness into this moment, into this breath. And allowing a sense of gratitude to flow through your experience. So maybe a soft flow of your breathing feels good. Or maybe the soft touch of your eyelids gently resting against each other feels pleasant. And with each breath you take, the body can relax even more.

And the mind can let go. So knowing that it's completely safe to do so. It's safe to let go and just feel what's arising in this moment that's pleasurable. Moment by moment. Sensing into the goodness of this moment.

The softness of the bed. The softness behind the eyes. Perhaps a lingering sense of gratitude. And just gently feeling into what it's like to be here, safe, relaxed, and with the rhythm of the natural breath moving within you and the support of life all around you. Just relaxing into this very gentle, soft awareness.

There's no agenda. Nothing you need to fix. Nothing you need to figure out. Just appreciating what's here. Allowing life to be just as it is, letting it be and letting go into rest.

And if you'd like to spend more time just resting in silence after this ends, you can continue to dwell in this relaxed, appreciative, and soft awareness. Letting each breath take you deeper into rest. I wish you deep rest and pleasant dreams. Thank you for your practice and take care.

Meditation

4.5

Duration

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