This guided meditation is to invite calm and stillness into your body.
Letting sleep creep gently in.
Hi there.
It is time to rest your busy mind.
Find a comfortable position where your body can rest easily Let your spine lengthen just enough for your breath to move freely.
Let your hands rest naturally.
Before we start,
Let's give gratitude to this wonderful day.
Repeat after me.
I am grateful for getting through today.
I'm grateful for the safe space that surrounds me while I rest.
I'm grateful that I'm able to fall asleep without any issues.
Take a slow inhale through the nose and hold for 4 seconds and a soft exhale through the mouth for 4 seconds.
Let's try this.
Inhale peace.
Hold,
Hold,
Hold,
Hold Exhale,
Release.
Inhale,
Calm.
Hold,
Hold,
Hold,
Hold.
Exhale.
One last time.
Inhale stillness.
Hold,
Hold,
Hold,
Hold.
And exhale any stress.
Now breathe normally and allow the rhythm of your breathing to settle.
Imagine that every breath is a small wave rolling across a quiet lake.
Each ripple smooths the surface a little more,
Softening the edges of your thoughts.
This lake inside you is ancient.
It remembers silence.
Even when the world stirs around it.
Let it become your calm.
It is why.
It is reflective.
It is undisturbed.
Feel the bed beneath you.
It supports you completely.
It's so soft and so comfortable.
Gently cupping your body.
Now,
In this comfortable position,
Let your jaw loosen,
Your neck soften,
And your shoulders drop.
Every muscle is relaxing starting at the top of your neck and down each vertebra of your spine.
Every part of your spine now feels so calm and so relaxed With every exhale,
Allow something unnecessary to dissolve.
A worry,
A fragment of noise,
Anxiety,
Or an old plan.
They drift away like leaves slowly settling gently to the lake bed.
Now bring attention to your chest.
Picture soft light there.
He'll go like morning sun on still water.
This is your center.
Every breath feeds it.
Each exhale lets it widen.
Growing outward through your ribs.
N-R And as it fades,
It invites peace.
As the light expands It moves through your whole being.
Down your arms.
Through your legs.
Into your feet.
Until you're breathing with the rhythm of the lake itself.
Every thought that rises touches the surface and then fade.
Leaving the mirror unbroken.
This is what the lake waters teach.
That calm is in the absence of movement.
But the balance of motion returning to harmony.
Yes,
The balance of motion returning to harmony.
Now with your inner vision see a mountain beyond the lake Its slopes are wrapped in mist.
Its summit disappears into clouds.
Weather,
Storm or sunlight.
The mountain stands unchanged.
This is your metaphor for stillness.
Stillness is not frozen.
It is grounded presence.
The mountain does not resist the wind.
It's simply it.
It allows clouds to drip.
Birds to come and go.
Rain to wash its face.
Snow to rest upon its ground.
It remains itself through all of us.
Imagine breathing from the base of that mountain.
Each inhale,
Draw strength from stone and soil.
Each exhale releases into open air.
The mountain breathes through you.
Daddy.
How do you start?
Enduring.
Let your thoughts pass like weather around its edge.
They may swirl,
But they cannot move what is rooted.
You don't have to steal your mind.
You only need to remember that the deeper layers of you are solid.
And unmoving like rock beneath shifting light.
Now bring awareness to the top of your head.
Feel the gentle stream of cool light entering there.
Flowing down your spine.
Meeting the lake at your heart.
Then continuing to the soles of your feet.
Heaven meeting Earth within you.
Each breath completes this circuit.
Lie above.
Grounding below.
And in between,
You are calm as water.
Firm as stone.
You are the lake that reflects peace.
You are the mountain that remembers stillness.
You belong to this moment.
Let these words echo quietly inside you.
If emotion rises.
Let it ripple and fade like rain on water.
Every feeling eventually becomes clarity again The world is steaming around you Nothing,
Nothing bothers you right now.
Sounds fades into the distance.
The air is still.
Your bed is soft and so,
So comfortable.
Everything is simple and everything belongs.
As you fall into this quiet space.
You're going deeper and deeper into sleep Sleep my friend,
Sleep.
The world doesn't need you right now.
Sleep.
Thank you.
