Hi there,
My name is Robert Halle and I am honored to be your guide.
The intention for this meditation is to soothe your mind and body for restorative sleep.
Sometimes the experience of your days can leave you unsettled with feelings of unworthiness,
That we did not achieve enough or live our potential to be worthy to rest and go to bed.
Some days are just like that and it's okay.
I will guide you through four themed pillars of self-reflection that will be cushioned with supportive musical landscapes between each theme.
Pleasure and play,
Pain,
Purpose.
These themes will honor the day you have just lived and offer a starting point to begin tomorrow with grace.
Grace.
Let's begin.
Please find your most comfortable posture,
Whether that is seated or lay down.
Explore some intuitive movements to settle in your nest of comfort.
Maybe rock right to left,
Forward or back.
Explore the spine,
Shoulders.
Shift your awareness to the tip of your nose.
Feel the breath enter.
Feel the breath leave.
Be here now.
This breath is the anchor to this moment to receive new life,
But also to release.
No attachment.
Breathe in and out through your nose,
Through the mouth,
If that calls to you on your next exhale,
Navel back to your spine.
Breathe in through your nose.
Send the air to the bottom of your lungs.
Ribs expand,
Chest lifts and exhale.
Chest down,
Ribs in,
Navel to spine.
Breathe in,
Bottom of lungs,
Belly expands,
Ribs,
Chest lifts.
Chest lifts,
Exhale,
Chest down,
Ribs in,
Navel back.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Breathe in,
Fill up,
Three,
Four.
Exhale,
Smooth,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Pause with the breath in,
One,
Two.
Exhale,
Two,
Three,
Four,
Five.
Inhale deeply,
Pause,
Exist in the gap,
Exhale completely.
Breathe in and follow your own chosen count,
With or without the gap.
Your exhale can be a touch longer to activate our vagus nerve for deep healing,
Parasympathetic activation to rest and digest.
I will allow some space for you to make this connection.
Pleasure and play.
Review your day for pleasure and play.
Reflect back on your moment.
Where did you experience pleasure or play?
How did pleasure or play show up today?
Know that you are so deserving.
It does not need to be a reward system.
The fact that you are alive is enough to celebrate the senses of pleasure.
To what extent do you allow yourself pleasure?
To explore the senses,
To flirt with life,
To celebrate desire.
If you happen to find pleasure and play difficult to notice,
Briefly track through various memories of your life,
Remembering how you used to play.
While the experience of play may change throughout the years,
Playfulness is ageless.
What might you have to do to let go,
To feel more pleasure or play?
Would you be willing to follow your pleasures more?
And if you do,
Where would that take you?
Allow yourself to remember any pleasures and play from today.
Ride your stream of consciousness through your memories,
Along with any new thoughts linked to this theme of pleasure and play.
Pain.
Review your day for any pain.
Reflect back on your moments.
Where did you experience pain?
How did pain show up today?
Is there any pain inside of you right now?
If so,
What does this pain represent?
A crisis?
A disagreement?
A message?
A teacher?
An opportunity?
Is it even your pain?
Or is it someone else's?
What have you done before to resolve your pain?
The duality,
Diversity,
And contrast of the earthly incarnation is a magnificent experience.
Alas,
Can evoke friction that may lead to some suffering and pain.
Before you sleep,
Consciously review any active or lingering pain from your day.
Whether physical,
Emotional,
Mental,
Or spiritual.
It happened.
It was an experience.
Maybe not fully understood.
And that's okay.
Allow your breath to expand your awareness that you are not your pain.
You are the awareness of.
See it.
Sense it.
Even feel it.
Reflect on what you did,
What you were able to do to prevent it,
And what was not in your power.
Allow yourself to remember any pain from today.
Ride your stream of consciousness through your memories,
Along with any new thoughts linked to this theme of pain.
And with your breath,
Thrive to compassionately,
Breath by breath,
To let any pain go.
Purpose.
Review your day for purpose.
Reflect back on your moments.
Where did you experience a sense of purpose?
How did purpose show up today?
Remember,
Purpose can be many,
Many things.
Could be very general,
Personal,
Yet profound.
To simply rest and stay home.
To more extravagant,
With the weight of giving a public speech to millions,
Listening on an ethical manner.
Remember,
Purpose can be many things.
It could be very general,
Personal,
Yet profound.
To simply rest and stay home.
Or perhaps more extravagant,
With the weight of giving a public speech to millions,
Listening on an ethical manner.
What were some of the key values you lived today?
Purpose is laced in values.
So what lights you up?
What sparks joy?
If the term purpose overwhelms you,
Replace it with curiosity.
Is your daily life in sync with what you're curious about?
In sync with your goals and your dreams?
Allow yourself to remember your purpose from today.
Ride your stream of consciousness through your memories,
Along with any new thoughts linked to this theme of purpose.
Plan.
It is almost time to completely surrender into restorative sleep.
However,
There is one more aspect that will allow for deeper rest.
And that is to consider your plan for tomorrow.
While you don't need to know all the details as to how your next day will unravel,
Even considering one or two important things can help bring ease for when you wake up tomorrow and to release today.
What do you want to do tomorrow?
What is a plan of action that could very well change the course of your life?
What if you planned,
Considered,
Brainstormed any baby steps and details of a plan and took action tomorrow?
Is there a way to have a plan,
Yet still intuitively create moment to moment in flow?
Allow yourself to visualize aspects of your plan for tomorrow.
Ride your stream of consciousness through the baby steps to experience part of this plan.
See the tasks involved,
Where you need to go,
What state of mind is needed.
Are there any specific objects or people that will support the co-creation of your plan?
What might happen?
What might not happen?
When you consider various outcomes,
On one level you are prepared to be less surprised and more open to the design tomorrow.
Bravo,
For you have reviewed pleasure and play,
Pain,
Purpose,
And planned for tomorrow.
There is nothing left to do but to surrender and rest.
The universe,
God,
Creator,
Source energy,
Your inner being,
Or any other title or word choice you connect with has your back.
All of your conscious and subconscious hopes,
Goals,
And dreams will find their way to you soon at the most harmonious moments that honor your soul's journey.
And so allow your ocean breath within to soothe you.
Allow your eternal heartbeat,
Drums,
Rhythm within you to transcend and transport you beyond space and time.
In this moment,
All is well.
In this moment,
You are enough.
In this moment,
You are worthy just as you are.
For there is nothing more to do.
There is nothing more to think.
You deserve to rest,
To allow your body temple to restore.
Allow yourself to be.
There is great love here for you.
Peace.
