Good evening,
This is Lizzie.
Settle in and get as comfortable as possible.
Tonight we're going to drift off together.
I have a candle lit which is gently flickering in the window and you can smell the scent of beeswax and lavender in the air.
Take in a nice deep gentle breath and gently let it out.
Taking in a breath through our nose and let it back out.
Follow your breath in and hear the movement of the air as you let it go.
Keep an eye on your breath as it comes into your lungs and as it goes back out.
Feel the coolness on the tip of your nose as the air comes in.
And notice how much warmer it is as it leaves.
Sense the space between your breaths.
We are well on our way to relaxing.
Your bed is like a nest full of soft feathers.
With each breath you feel heavier and sink deeper into comfort.
Resting is your priority.
There's nothing to do.
There's nowhere to go.
Feel your body growing heavier and at the same time as light as a feather,
Completely relaxed.
Breathe in for a count of four.
Hold for a count of six.
And out for a count of seven.
Breathe in.
Hold.
Breathe out.
Breathe in.
Enjoy the pause.
Breathe out.
Breathe in.
And now let your breath settle back into a natural rhythm.
There's nothing you need to do right now but rest.
Sleep is washing over you like a soft wave.
Your breath ebbing and flowing.
Your bed is a safe haven where you can fully let go.
And believe me when I tell you,
The most important thing you could possibly do right now is sleep.
You are wrapped in the softest,
Coziest space,
Ready to drift off.
And now let your breath settle back into a natural rhythm.
There's nothing you need to do right now but rest.
Sleep is washing over you like a soft wave.
Your breath ebbing and flowing.
Your bed is a safe haven where you can fully let go.
And believe me when I tell you,
The most important thing you could possibly do right now is sleep.
Hold.
Breathe out.
Breathe in.
Enjoy the pause in between.
And breathe out.
Allow your breath to return to its natural rhythm.
Your thoughts are softening and your mind is becoming slower.
Feel your body growing heavier,
Completely relaxed.
Your mind is settling and we're taking care of your heart so it's calm and safe.
Your body is growing heavier.
It's time to relax.
Let's continue down this path together with the Dharma teaching.
OM AH HUNG These three together are the essence of all the mantras.
OM is the essence of the body.
AH is the essence of speech.
And HUNG is the essence of mind.
OM is wisdom.
OM is clarity and consciousness.
AH is openness and spaciousness.
HUNG is the union of openness and clarity combined.
And what these mantras bring forward already exists within you.
OM AH HUNG Continue to repeat this mantra in your mind.
As you drift over and over.
If the words change their shape,
Their color,
Their rhythm,
That's okay.
Just come back to them if you happen to notice.
Let's drift together.
OM AH HUNG OM is the inhale.
AH is the gap.
HUNG is the exhale.
OM HUNG OM HUNG I'll be here,
Keeping an eye on everything.
And all you need to do is silently repeat these words.
OM AH HUNG
