Welcome to this guided meditation for easing insomnia.
Welcome.
Go ahead and make yourself comfortable.
Your room is peaceful and quiet.
And just allow yourself a few moments to find a position that is right for your body today.
Make sure your neck is supported.
And once you have settled in,
Gently close your eyes.
Now,
Let's begin by shifting our attention to the breath.
And let's take a couple of deep,
Relaxing breaths.
Breathing in through the nose.
Holding the breath for a moment.
And then breathing out through the mouth,
Slowly and gently.
Breathing in deeply.
Holding at the top.
And breathing out.
Allow your breath to soothe you.
Allow the breath to ground you into the present moment.
So continue to take a long,
Deep breath in.
Holding the breath at the top.
And then releasing the breath out slowly and gently.
And as you breathe deeply,
Notice the way the air flows through your nose into the lungs.
Feel the air going in,
Expanding your belly and your chest.
And as you release the breath,
Feel the belly and your chest contract again.
And resting peacefully here,
Set an intention to release any expectations.
Just be fully present and allow things to be just the way they are.
You don't need to do anything right now.
You don't need to fix anything.
And you don't need to figure anything out.
It's perfectly normal to have such expectations or to experience internal chatters.
Don't be frustrated with yourself.
Just notice their presence and then let go.
Don't engage with these thoughts.
Just stay present and observe them from afar,
Allowing them to slowly fade away.
Imagine you're walking up a hill.
It is a beautiful sunny evening.
The temperature of the air feels just right.
Not too cold and not too warm.
The air feels fresh and it feels so good to breathe here.
You take a couple of deep breaths,
Taking in the nature around you.
And as you get to the top of the hill,
You gaze into the distance.
You can see beautiful high mountains standing tall and proud.
You can see a glittering river down in the valley.
The sky is clear blue with a couple of clouds passing by.
You take in this beautiful scenery,
Feeling very peaceful and relaxed at the top of this hill.
And now you decide to lay down on the soft patch of grass on the hill.
The grass is thick and vibrant green.
It feels like nature's large,
Soft pillow underneath your body.
You can smell the grass as you lay down comfortably.
You are feeling very peaceful here.
The air from this place is so refreshing.
You take another deep breath in,
Imagining the air filling your body,
And then releasing the breath out slowly and sinking deep into the grass.
Now as you rest here,
Bring your attention to your body.
Just relax your body completely.
Start from your toes and your feet.
Relax your feet and allow them to open up just a little bit more to the sky.
Feel the grass gently brushing against your feet.
Relax your ankles.
Relax your calves.
Relax your knees and your thighs.
Breathing in and out slowly.
Relax your thighs.
Breathing in the fresh air.
Allowing each new cycle of breath to relax you deeper.
Slowly moving your attention up to your glutes.
Feeling the touch of grass and the ground underneath your body.
Relax your hips and allow them to soften completely.
Pour attention to your hands,
Lying beside your body,
Open to the sky.
Resting against the soft grass,
Begin to relax your fingers one by one.
Feel any sensations here as you allow your fingers to become soft.
Release all tension from your hands.
Whatever you've been holding onto,
Let it all go.
Your hands are busy all the time.
Give them permission to let go.
Let the soft breeze brush along your open palms.
Relax your wrists.
Relax your forearms.
Relax your elbows.
Relax your arms.
Release all tension from your arms.
Feel all the muscles here soften.
Bring your awareness to your belly.
Soften the belly if you haven't already.
Allow it to be loose.
Notice how easily it expands as you breathe in,
And how gently it contracts again as you breathe out.
Allowing your chest to relax.
Relaxing your shoulders.
Lowering them down away from your ears.
Allow all tension to roll away from your shoulders.
Allow all worries and stress to disappear.
And moving your gentle attention to your back.
Feeling the soft grass beneath you.
Feel your back muscles and allow them to soften.
Let go of all holding here.
And on your next inhale,
Visualize breathing in through your spine.
Relaxing your back,
The breath flowing through you freely.
And relax your neck and your throat.
Relax the back of your head,
While the soft green grass cradles it like a pillow.
And as you relax your ears,
Hear the breeze in the grass.
Hear the bees buzzing.
Hear the leaves of the trees ruffle softly.
Relax your scalp and your forehead.
Relax your cheeks.
Relax your eyebrows.
Relax your jaw and your lips.
Relax the base of your tongue.
Allow your face to become soft.
Notice just how good it feels to be comfortable.
Now imagine your entire body relaxing.
Imagine all the systems in your body.
Every muscle,
Every organ and every cell relaxing.
Rejuvenating.
Gaining fresh new energy.
Your whole body is completely relaxed.
Grass under your body.
And it is now time to allow all the weight and tension that you've been carrying to go to the ground.
And imagine all of your stresses,
Your anxieties.
And all your concerns slowly pour out of your body like sand.
Down into the ground.
And if it helps,
You may repeat the following phrases.
As you continue to let go of everything that you wish to release.
I,
You,
Your body is relaxed.
Your mind is at ease.
And take another deep breath in.
Filling your lungs with fresh air.
And then release the breath out slowly.
Allowing the wind to take all the remaining tension away from you now.
Anything that is left behind that you wish to let go of.
Allow the wind to carry it away from you now.
Repeating.
Full of sleep.
Resting peacefully.
