You have arrived and it's time to rest.
Allow yourself time to settle,
Becoming comfortable in your bed,
Adjusting pillows and blankets.
You may choose to use an eye mask to embrace the darkness and settle into stillness when you're ready,
Knowing there's nothing more for you to do,
But simply be.
This time is just for you.
Bring your attention to your breath.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Now return your breathing to its natural rhythm,
Effortlessly ebbing and flowing.
As you set the intention to fall asleep,
Know that the soothing music and healing frequencies will continue to play at the end of my guidance.
Letting go of any attachment to sleeping,
Know you will enter a state of deep rest.
The music and frequencies alone are designed to facilitate delta brainwaves.
So,
You are relaxing,
Becoming heavier as you sink into your mattress.
As you attend to the sounds and frequencies,
Know there's nothing for you to do,
But simply be in the present moment.
And now turn your attention to a sankalpa where your heart's wish for this meditation.
Embrace a sankalpa that is simple and peaceful,
A sankalpa that is designed to help you drift off into sleep effortlessly.
It is simply enough just to be here as I am,
Ready for sleep.
It is simply enough just to be here as I am,
Ready for sleep.
And now begin with a rotation of consciousness,
Relaxing each body part.
As you follow my lead,
Beginning with your mouth,
The roof of your mouth,
The tip of your tongue,
Upper gums and teeth,
Lower gums and teeth,
The space between your lips,
The tip of your nose,
Inside the right nostril,
Inside the left nostril,
The right cheek,
Right ear,
The folds and valleys of the right ear,
And moving to your left cheek and the left ear,
The folds and valleys of the outer ear.
Bring awareness to your right eye,
Eyelid,
Eyebrow,
Temple,
The whole orb of the right eye,
And bring awareness to your left eye,
Eyelid,
Eyebrow,
Temple,
The whole orb of the left eye,
Witness space between the eyes.
Bring awareness to your forehead,
Softening and deepening into stillness and relaxation.
Notice the top of your head,
The hair on your head,
The back of your head,
The whole face and head.
Become aware of your neck.
Bring awareness to your right collarbone,
Elbow,
Fingers on the right hand,
Counting them down from five,
Four,
Three,
Two,
One.
Return to your collarbone,
The left collarbone,
Elbow,
Counting fingers on the left hand down from five,
Four,
Three,
Two,
One.
Return to your collarbone.
Notice your ribs,
Navel,
Lower belly,
The entire pelvic bowl,
Witnessing fluid breath in your abdomen.
Then become aware of your back,
The upper back and lower back,
Becoming heavy and sinking deeper into the mattress and bring awareness to your right hip,
Thigh,
Knee,
Lower leg.
Feel your right foot,
Counting toes on the right foot down from five,
Four,
Three,
Two,
One.
The whole right leg softening,
Becoming heavy as it sinks into the mattress and bring awareness to your left hip,
Thigh,
Knee,
Lower leg.
Feel your left foot counting toes on the left foot down from five,
Four,
Three,
Two,
One.
Witness your left leg,
Feeling light and relaxed as it's sinking deeper into the mattress,
Feeling heavy.
Feel the whole body as one soft,
Relaxed presence held by the mattress,
Cradled by the earth,
Allowing gravity to support you and now bring awareness to your breath again.
Feel the rise and fall of your body as it breathes like waves rolling in and out,
Effortlessly natural.
Allow the breath to breathe you as you surrender to the way your body knows what to do,
To fall asleep,
There's nothing for you to do,
Welcoming rest,
Trusting it is safe to let go and fall asleep.
Notice if thoughts arise,
They are just like clouds in the sky.
Allow your awareness to sink deeper into the silence,
Holding space for you to pay attention to the sounds and frequencies in the background to bring you deeper into delta wave sleep.
Again,
Remember if thoughts arise,
They are simply like clouds passing in the night sky,
So allow your awareness to sink deeper into the silence and the quiet knowing that you are whole just as you are.
Visualize with your mind's eye,
You find yourself standing at the edge of a moonlit garden,
The air is soft and cool and sweet with the scent of jasmine,
You are barefoot,
The earth beneath you is warm,
Soft and welcoming,
You step quietly into the garden,
Above you the sky is velvet black,
A blanket of stars spans the night sky above you,
The moon is full,
It's light silver and soft,
Pouring gently across the leaves and petals as the trees seem to be dancing,
You walk slowly along a path lined with lavender and sage,
With each step your body softens even more,
You are safe,
You are whole,
You come to a still pond,
In the center of the meadow is a soft place for you to lie down as you rest on the warm moist moss,
The breath of the earth rises beneath you,
Matching your breath,
The stars above you twinkle gently,
Welcoming you home like old friends,
The breath of the earth rises beneath you as it matches the rhythm of your breath,
There's nothing for you to do,
Nothing to hold,
The night is holding you,
The garden holds you as you drift into sleep,
Knowing you are safe,
You are whole,
You are welcome here,
Allow the garden to fade now as your breath is slowing down,
The effortless sounds in the background are a lullaby to you as you dissolve into the dark softness of sleep,
Knowing you are cradled by the earth,
You are protected by the night,
You are welcome here,
You are whole,
Holding space for you to witness the softening of your body,
The quieting of your mind,
The effortless breathing and simply listening to each sound and frequency as you embrace the experience of delta wave sleep,
And returning to my guidance,
Again,
Feel your body supported by the earth,
The soft effortless rhythms of your breathing,
And if you are still awake,
Allow these final moments in the music and healing frequencies rock you to sleep as you settle into sleep's quiet arms,
If you are already drifting to sleep,
May your dreams be gentle and deep,
Again returning to the sensation of effortless breath and natural softening,
Thoughts drifting by,
You are dissolving into the dark softness of sleep,
Feeling cradled by the earth,
Protected by the night sky,
May you be loved,
May you be healthy,
May you be whole,
May you be at peace,
Namaste and goodnight,
Sweet dreams.
