You can also play this meditation if you wake up in the middle of the night,
When your mind feels active and sleep feels just out of reach.
Let this be your gentle return back into deep,
Natural rest.
Begin by finding a comfortable position,
Lying down,
Allowing your body to be fully supported.
Let your hands rest wherever they feel at ease.
Your legs soft,
Your eyes gently closed.
Take a slow,
Deep breath in through your nose,
And softly exhale through your mouth.
Again,
Inhale slowly,
And exhale,
Letting the day fade away.
One more time,
Breathe in deeply,
As you exhale,
Feel your body beginning to soften,
To settle.
Allow your breath to return to its natural rhythm,
Easy,
Quiet,
Effortless.
Now,
Imagine yourself lying down in a calm,
Open,
Natural space.
It is night,
Calm,
Still,
And peaceful.
Beside you,
There is a gentle flowing stream.
The water moves softly,
Slowly,
Over smooth stones,
Creating a quiet rhythm in the sound,
Soothing and calming.
You are lying on soft ground,
Perhaps cool grass,
Or a smooth,
Comfortable surface,
Perfectly supporting your body.
The air around you is cool,
Fresh,
And calm.
You can feel a gentle breeze brushing against your skin,
Light,
Comforting,
Steady.
Above you,
The night sky stretches wide,
Dark,
Deep,
And peaceful,
Maybe scattered with soft,
Distant stars.
Nothing is moving too fast here,
Everything is slow,
Natural,
At ease.
Bring your awareness back to your body.
Notice how your body feels as you rest here.
Now,
Gently begin to relax your body.
Soften your feet,
Your toes,
Let them completely relax.
Allow this relaxation to move up into your ankles,
Your calves,
Knee,
Your legs becoming heavy,
Loose,
Supported by the ground beneath you.
Relax your thighs,
Your hips,
Letting them sink low,
Effortlessly.
Bring your awareness to your lower back.
Breathe into this space.
And as you exhale,
Allow any tension to melt away.
Relax your abdomen.
Let your stomach soften completely.
No holding,
No control,
Just ease.
Feel your chest rise and fall gently,
Like the stream beside you.
Steady,
Flowing,
And calm.
Now relax your shoulders.
Let them drop,
Heavy,
Supported.
Allow this relaxation to move down to your arms,
Into your elbows,
Your wrists,
Your palms,
Your fingers.
Now soften your neck,
Your throat.
Release any tightness.
Relax your jaw.
Unclench your teeth.
Let your tongue rest naturally.
Soften your cheeks,
Eyes.
Let your eyelids feel heavy,
Your forehead smooth.
Your whole body is now relaxed,
Soft,
Heavy,
Completely at rest.
Now bring back your attention to the sound of stream.
Gentle,
Continuous,
Flowing.
Notice how the water moves effortlessly.
It does not rush.
It simply flows.
Allow your breath to follow the same rhythm.
Soft inhale.
And a slow,
Easy exhale.
Like the stream,
Your breath flows naturally,
Without effort.
With every exhale,
Feel your body sinking deeper into the ground beneath you.
As if the earth itself is holding you,
Supporting you completely.
The sound of the water continues,
Steady,
Soothing,
Repetitive.
With each movement,
Your mind becomes quieter.
Thoughts slowly,
Down,
Softening,
Drifting away.
If any thought arises,
Simply let it pass.
Like a leaf floating on the stream,
Carried away effortlessly.
There is nothing to do here.
Nowhere to go.
Nothing to think about.
Just rest and listen to the gentle flow of water.
Feel the cool air around you.
The stillness of the night.
The quiet support beneath your body.
Everything is calm.
Everything is safe.
Everything is at ease.
Now allow yourself to dip deeper.
Your body is heavy.
Your mind is quiet.
The sound of the stream becoming softer,
More distant,
As you move closer to steep.
Sleep may come naturally now,
Gently,
Effortlessly.
And if you are still awake,
That's okay.
This deep rest is already restoring you.
Stay here,
Floating between wakefulness and sleep.
Held by the rhythm of flowing stream.
Let go,
Soften,
Drift.
Good night.
