A warm welcome to tonight's meditation.
Where you will find the peace,
The quiet,
And the stillness within you.
And through uncovering these and embracing them,
You will be guided into a deep,
Restful state where you feel ready to welcome sleep.
Allow yourself to get comfortable tonight.
You can wiggle around if you need to,
And enjoy the next few moments of just settling in.
And the first thing I want you to do tonight is to simply release any expectations for this evening.
And for this practice.
There is no right or wrong here,
And there is no end goal of sleep that needs to be fixated on.
You have shown up to relax,
And together we will achieve this.
And if sleep arrives,
Then that is wonderful,
But it is also a positive thing to simply rest and to be in a state of deep relaxation.
This is very beneficial to the body and the mind.
So,
Take a deep breath in.
And as you breathe out,
Just give yourself permission to release any pressure that you might be putting on yourself before we even begin tonight.
And allow yourself to be open to whatever this experience brings.
I promise that you are safe with me tonight and that my words will focus only on comfort.
Relaxation and peace.
Allow your breath to fill your belly with each inhale,
And at the top,
Just hold it for a moment.
And then release through your mouth on a long,
Slow exhale.
Again,
Breathe in slowly.
And release.
Allow your muscles to relax just that bit more.
Again,
Breathe in… Home.
And let go.
Continue to breathe in this way in your own time and at your own pace,
Giving permission for your body to relax and to sink slowly into the surface beneath you.
If any lingering thoughts arrive,
This is completely normal.
When you notice them,
Just acknowledge without judgment and then let them go,
Bringing your focus back to your breath and your body.
Anything that is truly worth remembering will always find its way back to us.
You can trust yourself to let go tonight.
You're doing fantastic.
And now,
On your next inhale,
Just imagine that your breath is carrying any remaining worries or tension to the top of your head.
And hold them here for a moment.
And exhale slowly,
Allowing these worries to dissolve from your mind and to be blown away from you.
One more time,
Breathe in from your belly to the top of your head.
Hold it here.
Release.
Everything that you have been holding onto is fading away.
They are all banished tonight.
And,
Gradually,
Just allow your breath to return to a natural rhythm and breathe in your own way now.
You are finding deep rest in the comfort of your bed.
You are embracing the stillness and the quiet within you.
Right now,
You are the embodiment of a calm and peaceful lake.
Your breath moves like gentle ripples on the lake,
Back and forth.
Back and forth.
And this slight movement is your rhythm tonight.
Allow this movement to rock you ever so gently as you enter this state of comfort.
Allow this beautiful rhythm to enter your chest and hover above your heart.
The rhythm now creates a pulse,
A pulse of golden light that glows above your chest.
It pulses slow and steady.
The repetition is hypnotic.
And utterly soothing.
Give permission for this light to warm your chest.
To soften it.
To melt away your burdens and to help you release.
Slowly,
You can surrender to this light.
Allow it to envelop you with its warmth,
To comfort you,
To heal you.
Let these feelings of safety and protection wrap around you like a healing blanket.
Your ribcage is relaxing with each breath.
Your stomach releases and you let go of any holding in tonight.
You can trust this light completely.
The pulsing light allows you to relax and to rest here.
To be still and to be at peace.
It allows you to sink deeper.
To become heavier.
And to surrender.
This wonderful light gently passes over your entire body now,
Like a mini golden spotlight.
And with its healing touch melts away any tension.
Stress.
And any holding in every single area of your body.
Your stomach.
Your chest.
Your left shoulder.
Your left bicep.
Tricep.
Elbow.
Your left forearm and wrists.
Your left hand and fingers.
Back up to your right shoulder.
Your right bicep.
Tricep.
Elbow.
Your right forearm and wrist.
Your right hand and fingers.
It shines on your neck now.
It trickles up and down your whole spine,
Softening every single vertebra and moving all the way to your tailbone.
It illuminates your hips,
Filling them with heaviness.
Your buttocks muscles.
Your right quad.
Your right hamstring.
Your left quadriceps.
Your left hamstring.
Your right knee.
Your left knee.
Your right shin and calf.
Your left shin and calf.
Your right ankle.
Your left ankle.
Your right foot and toes.
Your left foot and toes.
There is a wonderful heaviness across your whole body.
You are embracing this and embracing the stillness,
The freedom,
And the total peace.
And finally,
This little orb moves above your head now.
Filling your head.
And your face with the most perfect warmth and the most perfect release.
Your chin and your jaw.
Your lip.
Your mouth and your tongue.
Your throat.
Your nose and your cheeks behind your ears and round the back of your head.
Your eyes.
Your brow.
And your forehead.
And now you are at one with this healing light and you are releasing everything else.
You are breathing so freely without any limitations.
There is nothing left for you to think about.
There is nothing for you to do.
There is nothing for you to be and there is nothing for you to hold on to.
You have nothing to organize Nothing to sort.
Nothing to see to.
Nothing to maintain.
There is nothing,
Nothing at all.
The only thing left for you to feel is peace.
And gratitude.
Gratitude for your body for letting go completely tonight.
Gratitude for your heart.
For reminding you to love yourself.
Gratitude for your mind,
For slowing down and welcoming peace.
You are in a state of deep rest and you are enveloped by stillness.
You are safe in this rest.
Safe in your body,
Safe in your mind.
Safe in your peace.
And now your breath is like a gentle tide ebbing and flowing.
Still rocking you ever so gently.
And it is here where you find yourself simply surrendering.
Your breath can soothe you.
Your heart can heal you.
And your mind can be still.
And as this golden light slowly fades away,
You are letting go of everything.
Letting go of your head.
Letting go of your neck.
Letting go of your shoulders.
Letting go of your arms and hands.
Letting go of your back.
Letting go of your chest.
Letting go of your stomach.
Letting go of your hips.
Letting go of your buttocks.
Letting go of your legs.
Letting go of your ankles.
Letting go of your feet.
You feel yourself drifting,
Sinking into perfect peace,
Completely at one with the night and at one with yourself.
It is safe for you to fall asleep.
It is safe for you to fall asleep.
It is safe for you to fall asleep.
It is safe for you to fall asleep.
It is safe for you to fall asleep.
