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Guided Meditation for Resting with a Quiet Mind - Calm Down Anxiety _ Reduce Overthinking · Abide Meditation App

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  Speaker 1: Do not listen to this recording whilst driving or whilst
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  Speaker 1: operating machinery. Only listen when you can safely relax and
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  Speaker 1: bring your full awareness to your own complete comfort. Hi,
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  Speaker 1: missus Michael, and this is a guided meditation for resting
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  Speaker 1: and sitting within the calmer awareness of a quiet mind.
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  Speaker 1: This meditation experience requires from you no prior learning or
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  Speaker 1: previous knowledge, since we will be naturally entering here into
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  Speaker 1: an easy and accessible, more RESTful time out by cultivating
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  Speaker 1: just a less complicated presence of calming down the thinking self,
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  Speaker 1: and by relaxing away all impulses from the busyness of
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  Speaker 1: an overly thinking mind to help you calm yourself down completely,
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  Speaker 1: whether this is now during your daytime listening hours, or
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  Speaker 1: for those moments just before your nightly sleep. And we
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  Speaker 1: may consider this open sitting practice as an act of
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  Speaker 1: doing nothing much at all except to give to ourselves
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  Speaker 1: that important freedom of becoming just a little more still
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  Speaker 1: and a little more present, by deliberately fostering inside an
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  Speaker 1: experience of just being and feeling safe and comfortable and
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  Speaker 1: at ease wherever you are sit a start, just make
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  Speaker 1: yourself comfortable as you continue to sit and live, and
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  Speaker 1: understanding that to begin this meditation, we may first allow
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  Speaker 1: ourselves a little more of that conscious and more spacious
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  Speaker 1: room for the quieter meditative self to unfold, now allowing
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  Speaker 1: the spine to remain mostly straight, and allowing the legs
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  Speaker 1: to fold or unfold as they will, and allowing the
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  Speaker 1: body itself to find its rest, whether that's in a
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  Speaker 1: formal sitting meditation posture or just a resting posture, as
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  Speaker 1: you choose, knowing that how or where or when you
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  Speaker 1: choose to sit and listen and meditate may also change
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  Speaker 1: within each practice, where you know you'll remain mostly undisturbed,
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  Speaker 1: and it also suggests that you remain mostly still throughout
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  Speaker 1: without any excessive or unnecessary movements or distractions, although, of course,
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  Speaker 1: if you do need to shift or readjust yourself at
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  Speaker 1: any time, then simply allow yourself to do so before
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  Speaker 1: returning once again to your best, resting, alert presence. Within
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  Speaker 1: this resting stillness, ensuring the head is held just naturally upright,
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  Speaker 1: allowing the shoulders to ease out and broaden comfortably and naturally,
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  Speaker 1: allowing an essential quality of this resting stillness, and this
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  Speaker 1: quality of an awareness of your own easy breaths to
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  Speaker 1: drop you in, not drop you down, breath by breath,
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  Speaker 1: a little deeper into each present moment, your inner awareness
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  Speaker 1: now just beginning to witness or follow the gentle and
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  Speaker 1: regular and rhythmic movements of that fundamental rise and fall
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  Speaker 1: of each moment of breath, allowing the eyes and the
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  Speaker 1: resting gaze now to soften, allowing the eyelids to move
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  Speaker 1: on down to a half or full close, the eyelids
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  Speaker 1: resting perhaps neither fully open nor completely shut, or maybe
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  Speaker 1: fully shut, if that's your choice. And just like this,
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  Speaker 1: your whole body now is prepared for your continuing meditation
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  Speaker 1: experience as you allow a practice of sitting within calm
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  Speaker 1: stillness to unfold further and further into that deeper awareness
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  Speaker 1: of this active rest. Now, as the body continues to
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  Speaker 1: comfortably breathe, and a higher part of you continues to
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  Speaker 1: silently witness and quietly observe, I invite you to imagine,
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  Speaker 1: somewhere in your mind's eye just a gently falling single leaf,
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  Speaker 1: as yer do your best to just imagine a beautiful
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  Speaker 1: or a colorful single falling autumnal leaf, or a springtime's leaf,
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  Speaker 1: however you'd like to picture or imagine, and this leaf
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  Speaker 1: falling or simply floats or glides, and you're watching that
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  Speaker 1: leaf moving down and down through the open spaces of
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  Speaker 1: some very fresh and clear mountain or forest airs, and
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  Speaker 1: you're reflecting here upon our single falling leaf may very
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  Speaker 1: easily release or detach itself so freely from its branch.
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  Speaker 1: And you may picture or imagine how such a leaf
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  Speaker 1: may relinquish its hold almost spontaneously from that outstretched limb,
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  Speaker 1: simply releasing away from the slow movements of maybe a
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  Speaker 1: gently swaying tall tree. As you follow now and watch
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  Speaker 1: and your mind's eye the simple journey of this falling
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  Speaker 1: leaf moving down and down upon a cool breeze, until
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  Speaker 1: you see the floating leaf finds its landing. Then you
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  Speaker 1: may notice how the landing leaf there now finds a
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  Speaker 1: new place of total rest, coming to a comfortable rest
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  Speaker 1: upon some soft and green grass. As the leaf returns
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  Speaker 1: and again to a place of natural stillness, and all
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  Speaker 1: of that energy just dissipates, and all is quiet, and
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  Speaker 1: all is peaceful, and all is calm within this world,
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  Speaker 1: the world of the resting leaf. And maybe just like this,
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  Speaker 1: as you continue to sit and observe, you may allow
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  Speaker 1: this idea to drop you in a little deeper now
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  Speaker 1: into your resting repose, as we now ask the resting
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  Speaker 1: consciousness of the settling mind and the breathing body to
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  Speaker 1: slowly take in three longer and deeper cleansing breaths, just
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  Speaker 1: breathing in now this first cleansing breath, and letting that
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  Speaker 1: breath out very slowly as you follow in your mind
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  Speaker 1: the natural release of this breath, and breathing in this
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  Speaker 1: second deeper breath, and following that breath out as your
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  Speaker 1: release that outgoing air, and now breathing in a third
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  Speaker 1: deeper cleansing breath, and following that breath out very slowly,
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  Speaker 1: and perhaps with some sense of an even more expansive
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  Speaker 1: cleansing process continuing to clear you inside as you allow
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  Speaker 1: more and more of that nourishing, resting calm, the inner
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  Speaker 1: light of your resting calm, And now just allow all
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  Speaker 1: natural breaths to return again to normal as you continue
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  Speaker 1: to sit in this quiet space of a welcome silence,
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  Speaker 1: noticing at times some of those more open spaces in
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  Speaker 1: between each observable passing breath, as if each breath were
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  Speaker 1: passing like a floating cloud, and your understanding there really
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  Speaker 1: is a quieter, observational and witnessing sense of your own self,
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  Speaker 1: a calmer sense of your own being always here within you,
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  Speaker 1: the quieter self, the calmer self, the resting self, the
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  Speaker 1: sense of the higher self, who really does exist within you,
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  Speaker 1: beyond all of those conscious thoughts, beyond the business of
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  Speaker 1: the mind, because this you, really does exist beyond each wandering,
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  Speaker 1: roaming or drifting thought cloud, and there always remains that vast,
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  Speaker 1: vast expanse of a clearer speciousness beyond each single thought,
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  Speaker 1: just like an open canvas. There maybe you are already
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  Speaker 1: having some sense of that clarity of a deeper, calm,
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  Speaker 1: clear and boundless depth stretching out before you all throughout
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  Speaker 1: the mind, just like an open and quiet blue sky.
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  Speaker 1: And now my voice will become silent for some minutes
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  Speaker 1: as I invite you to continue in your practice, allowing
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  Speaker 1: yourself to find your calmest space. And when my voice
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  Speaker 1: does return to your awareness once again, I trust it
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  Speaker 1: will find you remaining calm and relaxed and pleasantly present
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  Speaker 1: and feeling at ease as you explore the spaciousness of
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  Speaker 1: your calm. And you now have this open time.
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  Speaker 2: To just say it just be summ Now, I would
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  Speaker 2: invite you to bring your conscious awayness back gently again,
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  Speaker 2: once more returning to the easy and natural flow of
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  Speaker 2: your moving breaths, as we close out this practice with
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  Speaker 2: another series of three deep and cleansing breaths, So taking
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  Speaker 2: in now a deeper and longer breath in as you
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  Speaker 2: invite inside a sense of cleansing and revitalizing refreshing energy,
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  Speaker 2: and letting yourself breathe out for a slow count of one,
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  Speaker 2: and breathing in again with that refreshing, purifying quality, and
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  Speaker 2: slowly breathing out for account of two, and now for
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  Speaker 2: this last time, taking in a deeper breath in just
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  Speaker 2: like an enriching, crystal clear vitality within you, and now
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  Speaker 2: allowing this cleansing, energizing slow breath out and breathing out
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  Speaker 2: now for this third and last count of three. And
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  Speaker 2: if you are now wishing to continue on into your
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  Speaker 2: more peaceful moments of an easy and resting, deeper sleep,
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  Speaker 2: then you can simply ignore the remainder of this recording
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  Speaker 2: as you set aside or cares and let all other
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  Speaker 2: thoughts now dissolve into those beautifully calm and richly soothing
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  Speaker 2: states of your deepest and most satisfying, soundest stretch of
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  Speaker 2: pure sublime sleep. However, if you're wanting to continue on
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  Speaker 2: with your regular and wakeful and consciously alert present day,
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  Speaker 2: then in just a short moment, I will count for
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  Speaker 2: you up from the numbers one through five, and when
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  Speaker 2: I reach that last number five, you'll find you can
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  Speaker 2: easily open your eyes once again, easily bringing yourself back
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  Speaker 2: to your full conscious and alert awareness, returning yourself gently
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  Speaker 2: yet purposefully back to your present solid surroundings, yet continuing
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  Speaker 2: to feel so wonderfully good as if you've had the
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  Speaker 2: most amazing, revitalizing nap, all that refreshing sleep. So now
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  Speaker 2: one beginning to stretch out or wiggle the fingers and
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  Speaker 2: the toes, And now two bringing your awareness back softly
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  Speaker 2: and gently feeling again the floor beneath you, and three
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  Speaker 2: feeling so confident in your continued calm, And four may
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  Speaker 2: be beginning to stretch out or yawn or allow yourself
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  Speaker 2: that smile. And now on this last number five, just
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  Speaker 2: opening your eyes now, as you allow your eyes now
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  Speaker 2: to return back to their fully open positions, as if
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  Speaker 2: your eyes had been blade in a clear and fresh
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  Speaker 2: wash of a pure mountain stream, allowing this return to
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  Speaker 2: your full conscious and alert awareness to revitalize you and
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  Speaker 2: refresh you completely. Now as you return all the way
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  Speaker 2: back to your fully alert and fully conscious present awareness,
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  Speaker 2: coming all the way back now with that grace and
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  Speaker 2: ease back into your solid, grounded real time surroundings, feeling
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  Speaker 2: refreshed and calm and comfortably alert. Now, as we emerge
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  Speaker 2: from your meditative practice, I would invite you to simply
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  Speaker 2: bow to or to honor yourself in some way as
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  Speaker 2: you reorient yourself fully to your present surroundings and become
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  Speaker 2: aware of your every day present world and positively ready
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  Speaker 2: now for your next moments ahead, ready for the remainder
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  Speaker 2: of your day or your night, no matter if that
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  Speaker 2: means now getting up to continue your activities or to
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  Speaker 2: enjoy your night of deep sleep's for rest. I thank
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  Speaker 2: you so much for listening to this guided meditation practice
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  Speaker 2: and for honoring yourself with this important time out to
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  Speaker 2: simply be.
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  Speaker 1: Now. I hope you return once again very soon to
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  Speaker 1: this guided meditation as often as you wish. And it's
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  Speaker 1: been my honor and my pleasure to spend the positive
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  Speaker 1: meditative time with you and until we meet again, my friend.
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  Speaker 1: I wish you always your very best, and I look
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  Speaker 1: forward to talking to you soon