Welcome to your nightly bedtime meditation called the Dreamer's Sanctuary.
For maximum support as a sleep aid,
I recommend using this recording for 21 nights in a row before bed to help create the association between this practice and deep rejuvenating sleep in your brain.
May this practice be of benefit and may you sleep well and wake up refreshed.
So to start,
I'll invite you to lie down in a maximally comfortable position,
Allowing your body to soften into the support of the earth beneath you.
Closing down your eyes,
Feeling the weight of your body sink deeper,
And let your breath begin to slow.
Breathing deeply,
And as you exhale,
Release the day.
Here in this moment,
There is nowhere else to be,
Nothing left to do.
This is your time to rest.
Your time to return home to yourself.
Let's take two more deep and luxurious breaths together.
Breathing in and feeling the belly expand.
Breathing out and letting your worries go.
Breathing in while belly rises generously.
Breathing out in a way to let anything go you've been hanging on to.
It is time now to surrender to relaxation,
To sleep,
To rejuvenation.
So let's take a trip together into the space between our eyebrows.
I'll invite you to imagine that you are there now,
Standing at the threshold of a grand wooden door.
The door is ancient and beautiful,
Its surface weathered by time,
Yet it holds the warmth of a thousand sunsets.
As you reach out to touch it,
The door gently swings open,
Revealing a path bathed in golden light.
As you step forward into this light,
You can feel its warmth wrap around you like a soft silken blanket.
With each step,
The world behind you fades away.
Thoughts,
Worries,
The rush of the day,
All dissolving into the softness of the earth beneath your feet.
You walk slowly,
Calmly,
Knowing that this path is taking you somewhere sacred,
Somewhere safe.
In the distance,
You see a vast,
Shimmering field of wildflowers,
Stretching out to the horizon.
The colors of the flowers are soft,
Muted in the fading light of the evening.
Your gentle fragrance fills the air,
Calming your mind,
Softening your heart.
As you walk through the field,
The flowers seem to bend toward you,
Brushing lightly against your skin,
As if offering their peaceful presence to you.
Take a deep breath in,
And as you exhale,
Feel the flowers whispering to you,
Let go,
Surrender.
With each step,
You release a little more.
Your shoulders relax.
Your chest opens.
Your breath becomes deeper,
Slower.
You feel your body begin to melt into the rhythm of the earth,
Your heartbeat sinking with the quiet pulse of the world around you.
Here there is no rush,
No need to hurry.
Time itself seems to slow,
Bending with the wind,
Curling softly around you like a gentle wave.
As you continue through the field,
You come to the edge of a serene lake.
The water is still,
A mirror reflecting the deepening hues of twilight.
The sky above is painted with streaks of pink and violet,
And as the stars begin to appear,
Their light dances softly on the surface of the water.
You kneel at the water's edge,
Your reflection gazing back with eyes full of peace,
Full of knowing.
You feel the gentle pull of the water,
Inviting you to rest,
To release all that you have been carrying.
Slowly,
You lie down on a soft patch of grass by the shore.
The earth cradling you in its embrace.
The water laps softly at the shore,
A lullaby of ripples,
Soothing and calm.
Your body begins to feel lighter,
As if you are floating on the edge of sleep,
Drifting between the waking world and the dream world,
Turning your awareness inward now,
Into your breath.
Feel the rise and fall of your chest,
The steady rhythm of life moving through you.
With each inhale,
You breathe in peace.
And with each exhale,
You release tension,
Letting go of any remaining thoughts,
Any remnants of the day.
In this space,
Only stillness remains.
Being aware of the top of your head,
Your crown,
And imagine a soft light there,
Like the first light of dawn.
This light is warm,
Gentle,
And as it begins to spread,
It fills your body with a deep sense of calm.
The light moves down slowly,
Softening your forehead,
Relaxing the space between your eyebrows.
Feel the muscles in your face release,
Your jaw softening,
Your mouth slightly parted as if in a quiet smile.
The gentle light continues to flow down through your neck,
Down your shoulders,
Releasing any tension held there.
Your arms grow heavy,
Sinking deeper into the earth,
Your hands resting softly by your sides.
This light travels down through your chest,
Bringing warmth and comfort to your heart.
Into your belly the light goes,
Easing any tightness held within.
All is soft.
As the healing light moves down into your hips,
You can feel them sigh with relief after working hard all day.
Your thighs say a thank you as the light enters them,
As they relax with gratitude,
Knowing it is time now to rest.
As the light ripples into your hamstrings,
You can feel them lengthen with relief.
You feel light entering your knees and moving into your shins and calves,
All sinking deeper into refuge.
Ankles,
Top of feet,
And soles of feet growing gratefully heavy.
Letting the healing light enter the big toes,
The second toes,
The third toes,
The fourth toes and the pinky toes,
All heavy and ready to be reborn.
You feel your entire body glowing with this gentle warmth,
Completely relaxed,
Completely at ease.
You are now resting in a space of pure stillness,
A sanctuary of peace.
There is no need to do anything,
No need to be anywhere else.
Here in this sanctuary,
You are free to simply be.
The stars above begin to shimmer more brightly,
And you feel their presence as if they are watching over you,
Guiding you into deeper rest.
You are floating now,
Cradled by the earth,
Your body weightless,
Your mind quiet,
Your heart soft.
As you drift deeper into this space of rest,
Imagine that the soft light within you begins to expand,
Spreading out beyond your body,
Filling the space around you.
The light surrounds you,
Protecting you,
Holding you.
This light connects you to the stars,
To the earth,
To the vastness of the universe.
You are part of this infinite peace,
Part of this endless calm.
Feel yourself sinking even deeper now,
Your breath slowing,
Your body growing heavier,
Your mind quieter.
You are drifting on the edge of sleep,
Held in the arms of the night,
Wrapped in the warmth of the stars.
Let yourself float here,
In this space of deep relaxation.
There is nowhere to be,
There is only peace,
Only rest.
As you continue to sink into this deep rest,
Know that you are safe,
You are held,
You are loved.
When you are ready to sleep,
Let the final remnants of the day dissolve into the night.
Feel yourself drifting,
Floating,
Weightless and free.
Take a deep breath in,
And as you exhale,
Allow yourself to let go completely,
Surrendering to the gentle pull of sleep.
Good night dreamer,
Rest well.
