Hello and welcome,
However you've arrived here tonight,
Exhausted,
Restless,
Seeking.
You are exactly where you need to be.
This is a neurological nocturne,
A sleep story that speaks to your body's ancient wisdom beneath the noise of your thinking mind.
There's nothing to figure out,
Nothing to achieve.
Your body knows how to rest.
Tonight we're simply remembering together.
As you rest there,
Take a moment to notice the rhythm of your breath.
Perhaps noticing the coolness of the inhale,
The warmth of the exhale.
And how if you take a deep inhale and have a long,
Slow exhale,
It brings its own kind of peace to the body.
Feel your body begin to loosen,
To let go.
Notice how the feet rest gently open when relaxed,
The legs,
The hips,
All relaxing gently.
And can you sense your back giving over to the surface you're resting on,
Allowing and noticing how the shoulders give up their tension when allowed to rest easy.
And bringing your attention up to your face,
Feel the muscles in your face release,
The jaw too.
When you bring attention to your eyelids,
Sense them comfortably closed.
Imagine a window right there in the middle of your forehead.
It's giving you a view of the night sky.
So with eyelids closed and the eyes gently rolling up,
Just imagine looking up through that window to the night sky.
Then high above is a bright,
Full moon.
As you gaze up at that moon,
Take in a deep breath.
And as you exhale,
Just think to yourself,
Relax,
Let go.
Once again,
Gazing up at that moon,
Take a big breath in.
And as you slowly exhale,
Think to yourself,
Let go.
In a moment,
I'll count backwards from five down to one.
When I get to one,
Just allow your inner gaze to relax.
For right now on five,
Keep staring at that moon.
Notice all the different shades and textures on four.
The moon high in the night sky on three.
Just being in the moonlight in this moment.
On two,
Taking a big breath in,
Filling your lungs.
And as you exhale on one,
Just allow that inner gaze to relax and go deeper within.
As you turn inward,
You may notice dreamlike images drifting up to your mind.
Thoughts rushing by,
Flowing and gliding on a current of clear blue water.
And you may notice the deeper you relax,
The more calmly you watch them go by.
Thoughts on a current,
Going by and by,
Centered in the calm.
The deeper you relax,
The slower the current,
The calmer the water.
The deeper you relax,
The more still and calm inside.
Centered in the calm,
Calm inside.
Calm like the surface of the water settling after a splash,
Rippling out and becoming more and more still.
Centered in the calm,
Centered.
There was once a young student who came to his master and said,
I'm making progress in my studies.
In what way,
Said the master.
I've forgotten rituals and music,
Said the student.
That's good,
Said the master.
But not good enough.
Keep working.
A few days later,
The student returned and said,
I'm doing even better.
And how is that,
Said the master.
I've forgotten about human nature and righteousness.
Very good,
Said the master.
But still not good enough.
A while later,
The student returned and said,
This time,
I think I have it.
His master sighed.
What is it this time?
I've learned how to sit and forget,
Said the student.
At this,
The master perked up.
What do you mean by sitting and forgetting?
Well,
Said the student,
I've learned to let go of my body,
Quiet my mind,
And become as one with the infinite.
This is what I call sitting and forgetting.
With that,
The master said,
I see you have indeed attained the way.
Now,
It is my turn to follow after you.
When you find yourself in the center of a story,
In an unknown time and unknown place,
Sense how calmly you sit in the center,
Letting go of the body,
Quieting the mind,
Becoming one with the infinite,
Centered in the calm,
Calm and still,
And thoughts drift by.
You are centered,
Calm and still.
And now it's time to rest in calmness and stillness.
It is safe for you to rest deeply through the entire night,
And you do.
Deep,
Peaceful,
Restful sleep.
