Hi friend,
I'm glad you're here.
This meditation is here to help your mind settle,
Your body release,
And to carry you gently into rest.
You don't need to do anything,
Just listen.
Let my voice be a quiet companion as you drift towards sleep.
Let your eyes soften closed if they haven't already.
Feel the weight of your head on your pillow.
Feel your body resting on the surface beneath you.
Take a slow,
Soft breath in.
And exhale,
Let it go.
And another.
There's nowhere to be,
Nothing to figure out.
Just breath,
Just rest.
And another.
Take a slow,
Soft breath in.
And exhale,
Let it go.
Now gently,
Let your attention come to your face.
Notice if there's any tension in your forehead and let it soften.
Let your eyes feel heavy.
And let your eyes soften,
Become heavy,
As if the eyes themselves were drifting deeper into your skull.
Unclench your jaw.
Let your tongue relax.
Let your whole face soften.
And another.
Now let that softness travel downward,
Into your neck,
Your shoulders.
Let them drop.
Let them release.
And another.
Let the softness journey down your arms,
Into your hands,
Your fingers.
Allow them soften and become heavy into the earth.
And another.
Let the softness journey down through your chest,
Your belly,
Rising and falling with each easy breath.
Down through your hips,
Your legs,
Your feet,
Into your toes.
Let your whole body become heavy and sink into the earth beneath you.
You are held.
You don't have to hold yourself up anymore.
Allow yourself to soften and surrender into the earth.
And another.
Now in your mind's eye,
Imagine a green field.
Don't force it,
Just let the images come.
A field,
Open and wide.
Soft grass,
Wildflowers,
Trees in the distance.
An open meadow,
Peaceful and still.
A gentle breeze moves through the air.
You can smell it.
Fresh,
Clean,
Spring air.
Breathe it in.
And you're walking slowly through this field.
Each step is easy,
Effortless.
The grass is soft and warm beneath your feet.
There's nothing to rush toward.
Nowhere to be.
Just this slow,
Easy walk through the peaceful meadow.
The sun is low in the sky.
Golden,
Warm,
Setting slowly over the horizon.
You feel its warmth on your face.
Soft,
Golden light touching your forehead.
Melting away any lost tension there.
The warmth spreads across your temples,
Your cheeks,
Your jaw.
Everything softening in that golden glow.
It feels so good to be here.
You notice animals in the field.
Deer,
Maybe a rabbit.
Maybe in the distance or closer by.
They're calm,
Safe,
At ease.
Gentle sounds reach you.
A stream somewhere.
Leaves rustling.
Birdsong fading as evening comes.
You feel like stopping for a moment,
And you do.
You slip off your shoes.
Feel the soft grass beneath your bare feet,
Gently pressing against your soles.
It feels grounding,
Connecting.
Like the earth is welcoming you.
You take a few more steps,
Slowly,
Feeling the grass.
Feeling held by this place.
Here,
In this meadow,
You are completely at peace.
Completely safe.
There's nothing to solve,
Nothing to carry.
Completely at ease.
Whatever happened today,
You can set it down now.
It's not yours to hold anymore.
Not tonight.
Whatever is coming tomorrow,
It can wait.
It's not here yet.
You don't need to meet it now.
Set it down.
All that exists is this moment.
This soft grass.
This warm,
Fading light.
This easeful breath.
Let your body settle even deeper now.
With each breath,
You sink a little more.
A little heavier.
A little more at rest.
The field begins to fade softly.
Not disappearing.
Just becoming quieter.
Softer.
More like a feeling than a picture.
And sleep is close now.
You can feel it.
A gentle heaviness.
A letting go.
You don't have to do anything.
Just breathe.
Just rest.
Let yourself drift now.
Deeper and deeper.
With your breath.
You are safe.
You are held.
You can let go.
