Welcome,
Dear friend.
My name is Sandhya.
In this long sleep meditation,
I will guide you to connect with your breath with a body scan to help relax.
From there,
We'll go on to a visualization of a waterfall which helps to melt away any stress,
Any fears,
Allowing your body to settle down.
Take a deep breath in and exhale slowly.
Again,
Breathing in,
Fill the lungs completely and exhale,
Release any tension or any weights that you might be carrying.
Allow each breath to act as a gentle wave of relaxation flowing through you,
Inviting rest and letting go of any heaviness.
Each breath in and out,
Nourishing your whole being.
Bring the awareness to the top of the head and down to your forehead,
Your eyes,
Inviting ease into every tiny muscle and awareness to the nose,
The cool air entering and the warmth as it leaves.
Notice the weight of the head and any signs you can hear.
Aware of your left shoulder and your right shoulder.
Take a breath in and soften any tension there.
Awareness of the left arm,
Elbow,
Wrist,
Hand and fingers.
Feeling the weight of the left arm.
Aware of the right arm,
Elbow,
Wrist,
Hand,
Fingers.
Noticing the temperature of the right hand and the weight of the right arm.
Awareness to the upper back,
Middle back and lower back.
Feeling supported by the earth beneath you.
Awareness to the pelvis and the hips and all the way down the left leg to the ankle,
Feet and toes.
And all the way down the right leg to the ankle,
Feet and toes.
Feeling the weight of the legs and feel the whole of the body sinking deeper and deeper down into the surface beneath you.
And now imagine a warm golden light entering in through your toes,
Traveling up the legs to the hips,
Up the spine and spreading out into all the organs.
Filling the heart and the lungs and flowing up through to the shoulders and down the arms to the fingers.
And back up the arms to the throat,
The face,
Nose,
The eyes,
The ears and through all the twists of the turns of the mind,
Enveloping you completely in this light.
Feeling peaceful here.
Breathing in and breathing out.
Noticing the stillness between my words.
Notice how peaceful it feels to pause.
Aware of the breath slowing by itself.
Steady and calm.
Every moment inviting you into a deeper state of relaxation.
As your body becomes heavier and heavier.
Each breath an invitation to let go.
Each exhale,
Allow the breath to release any tension.
Begin to allow the thoughts to unravel like threads.
As you focus on my words and the spaces in between my words.
Here you can rest.
Here you can be yourself.
Surrendering into each and every moment.
The quietness of this moment holds you.
As you allow your mind to drift.
And in your mind's eye,
You find yourself at the beginning of a peaceful trail.
The air is clean and cool.
And there's a scent and sweetness of wildflowers.
You take a breath in,
Take in the sweet smell.
And as you begin to walk along this gentle trail,
You're aware of the gentle rhythm of your steps.
You're aware of the whisper of gravel under your feet.
And somewhere ahead,
You can hear the murmur of water.
Sunlight spills across the path and scatters golden flecks of sunlight that dance upon the grave.
Tiny droplets sparkle in the light.
And a light breeze brushes against your face,
Cool and alive.
Beside you,
A narrow stream mirrors the sky above.
You pause to touch the smooth surface of a nearby rock.
It feels cool and damp.
Solid.
A quiet reminder that the earth itself is steady.
And as you continue,
The sound of the water deepens.
You follow the sound.
As you turn one last bend,
The path opens wide.
And before you,
Cascades a waterfall.
Silver ribbons pouring down golden stone.
Sunlight scatters through its mist into a thousand rainbows.
You begin to step closer,
Placing your hand in the waterfall,
Feeling the droplets crawl against your skin.
Each one seems to carry a message inviting you to let go now.
The steady roar becomes music,
A lullaby for the mind.
Maybe here you whisper,
I trust in the flow of life.
I allow ease to move through me.
I trust in the flow of life.
I allow ease to flow through me.
You decide to stay here for a while.
Taking a seat so you can gaze at the waterfall.
Watching the flow of the waterfall.
Steady.
Patient.
Endless.
You notice the way the sounds layers itself.
The deeper rumble behind the water.
The soft splash as it meets the pool.
And a faint whisper of mist drifting through the air.
All of it moving together.
A rhythm that begins to carry away your thoughts.
Allow the rhythm to wash through the mind.
Dissolving worry.
And any fear.
If words arise,
Allow them to soften into whispers.
If memories appear,
Let them drift past.
Like small leaves on the surface of water.
They arrive.
They move.
They fade.
And the water keeps moving.
Keeps flowing.
Notice how the light lays across the surface of the water.
A cool air touching your skin.
This place.
How he's peace within.
Allow the sound to cradle you.
Time feels wide and kind.
And life feels easy here.
Above you,
The sky widens clear and bright.
A quiet knowing.
That you don't need to control the path ahead.
Here,
You rest.
It feels as though the body is cocooned in a blanket of light.
And this blanket helps soothe any aches or pains in the body.
Muscles becoming softer.
Each word I speak invites you to drift deeper and deeper into relaxation.
Concentrating on my voice.
Feeling more and more comfortable.
Enjoying the peace and tranquility of this moment.
Heavy and beautifully relaxed.
Drifting deeper and deeper into that warm and comfortable state of letting go.
Every part of you resting.
