A warm welcome to this soothing sleep meditation where we will focus on the candle of tranquility.
Let's begin by finding a comfortable position,
Lying down in a place where you feel safe and somewhere you will not be disturbed tonight.
This time is for you,
There is nothing left to do and nothing left to think.
Allow your body to sink into the surface beneath you and check in with how your body is feeling.
You can acknowledge areas that are more relaxed and also areas with more discomfort but try to do this without any judgement,
We are simply observers tonight.
Each experience is as unique as us all,
So try to let go of any pressure you might be putting on yourself to feel certain things or perhaps to fall asleep quickly tonight,
It doesn't matter if you do or you don't.
If you simply follow my voice and allow this meditation to wash over you then you will enter a world of deep relaxation where you can rest and recover.
The day is done now,
Whatever has happened is already in the past and here in this moment the future is beyond our reach.
So if thoughts arise about the day or the week that has been or the days ahead of you,
Then acknowledge that these thoughts are completely normal and valid,
They are part of what makes us human which is a wonderful thing,
But also kindly remind yourself that these thoughts or concerns are of no use to us now and tonight there is no need to engage with them,
They are simply thoughts as fleeting as shooting stars across a night sky.
You are safe tonight and you are protected,
You can be reassured by the fact that my voice and this meditation will never take you anywhere that is unpleasant.
Your sleepy cat is simply here to guide you on your own twilight adventures and to help you enter a world of magic and peace where you can be completely free.
And now let us start to imagine a single candle,
It can be any shape,
Size or colour that first comes to mind,
There is no right or wrong here and it's nice sometimes to let our imagination and instincts take the lead.
The space around you is dark save for this single solitary candle flickering in a beautiful and hypnotic rhythm and emanating a lovely golden orb around the flame.
This candle has been lit for you,
It is a symbol of hope,
Of light and of new beginnings.
Allow your focus to fix on the flame itself and see how it pulses very gently surrounded by soft shimmering halos of gold and amber.
The flame is safe and inviting and within its healing glow you find a new comfort.
And as you observe the candle allow yourself to become aware of your breath and the natural rhythm that it follows.
The breath is the doorway to relaxation and to peace,
It is the foundation of our very existence and is far more powerful than we know.
Observe your breathing without judgement,
Let it move effortlessly like a river that doesn't force itself to flow,
It simply does.
And notice how with each breath in the flame grows slightly bigger and as you exhale it flickers and shrinks as if you are almost blowing it out.
You are breathing with the candle,
Allowing yourself to let go completely.
Now let us control our breath for a little while as we begin a gentle breathing pattern while still keeping the image of the expanding and shrinking candle.
Take a slow deep breath in,
Filling the belly and the chest,
Hold it for a moment and release on a long slow sigh.
Good,
The candle follows you now,
Again in slowly,
Hold it as the candle pulses brightly and release and watch this candle shrink to the tiniest flame imaginable.
When you are ready breathe in again and just let all of it go,
You are doing fantastic.
Continue to breathe in this way for a little while longer and if the mind wanders at all this is completely fine.
If or when you notice it just bring your focus back to your breath and to the pulsing flame as you sink even deeper into a wonderful relaxation.
Allow your breath to settle now into a natural rhythm once again.
Feel the soft rising and falling of your belly as the candle still moves with your breath.
As you observe the candle more closely you can see beads of wax dripping down the sides,
Moving almost in slow motion.
As the wax reaches the bottom of the candle it drips away,
Disappearing into the darkness.
Imagine that these beads of wax are all of your thoughts,
Your worries and your concerns.
Notice how the flame is dissolving these thoughts one by one and you can see them flowing down the side of the candle.
You give yourself permission to release all of these now as gradually each thought drops away from the bottom of the candle and fades into complete darkness.
Of course these worries and thoughts are completely valid but it's important to recognize that now is not the time to focus on them.
We are much better equipped to deal with life's challenges if we are able to rest and recover and this candle serves as a reminder of that fact.
Allow the heat from the flickering flame to continue melting away these thoughts and if it helps you can repeat a gentle affirmation to yourself.
I am releasing that which no longer serves me.
I am choosing to let go,
To rest and to recover.
And as your breathing continues to flow with the candle,
Imagine now that with each exhale you are blowing one worry at a time into the flame.
As this worry enters the flame it sizzles and dissipates and a thin stream of silver smoke weaves up from the candle and fades into the eternal black.
Let's try this with something more specific.
Breathe in deeply now and as you release on a long exhale imagine that this flame is dissolving a single worry from your day.
Watch it sizzle and weave up into the darkness fading out of sight and out of mind.
And now think of something that might have been troubling you this past month.
Breathe in and as you release allow this burden to enter the flickering flame.
Perhaps this one takes a little longer to dissolve but dissolve it most certainly does.
The thin smoke weaves up again away from the candle and gradually fades into nothing.
Again this is not about dismissing these worries or events but instead choosing to let them go tonight so that we may sleep in peace.
And remember those things that are truly important will find us again when the time is right but that time is not now.
Breathe in slowly one more time and as you breathe out try to let go of something that has perhaps troubled you over the past year.
The candle is your guardian tonight and it takes this burden without hesitation and without any difficulty.
You watch it melting right before your eyes and the memories and thoughts become blurry.
The flame burns brightly and finally releases a soft trail of smoke that ripples up into the darkness.
You give yourself permission to smile,
Permission to let go and permission to surrender to this incredible magic that is unfolding for you tonight.
And as the final stream of smoke disappears you feel a new warmth from the candle flowing through your entire body relaxing all of your muscles and bringing with it the most beautiful heaviness and freedom.
Imagine now that your body is this candle and the flame is a healing light embracing you in a blanket of warmth.
As the wax continues to melt you begin to feel a wonderful release in your forehead and a new softness fills your face.
Your eyes are heavy,
Your cheeks are warm,
Your jaw releases and your lips and tongue are soft.
As the healing flame continues to flicker it moves down the candle and there is a new warmth filling your shoulders.
You feel them drop with heaviness and you release any holding on tonight.
Your muscles are unraveling and melting like the wax of the candle.
This wonderful sensation gradually drips down your arms.
Your biceps are warm,
Your elbows are loose,
Your forearms soften and there is a beautiful tingling sensation through your hands and feet.
As the candle continues to melt you feel your chest and your belly soften.
Each exhale brings with it a wonderful release and freedom.
The softness and the warmth enters your buttocks muscles and your lower back.
Bit by bit you feel a new heaviness filling your back and your buttocks.
As you allow yourself to completely let go and give yourself over to the magic of the candle.
You feel a new relaxation and tingling in your legs as the warmth trickles all the way down them.
Your thighs are soft,
Your knees are loose and your calves are heavy.
You feel your ankle joints melting into softness and your feet and toes are completely released.
Your whole body is in a state of total tranquility and the candle pulses with a hypnotic golden glow filling you with warmth,
Softness and complete freedom.
Tension is a thing of the past.
It has all been melted away by the candle and this new heaviness flowing through you is absolutely wonderful.
And now you might try another gentle affirmation to yourself.
I am free from tension.
I am free from burdens.
And I am embracing a new beginning.
Bring your focus now back to the flame of the candle.
Notice how the warm golden glow illuminates the pocket of space that it occupies.
Gradually now you notice this light is expanding and the flame pulses brighter with a soft orange hue.
The warm light is moving through you now,
Embracing you in a heavenly glow.
It passes through you until it surrounds you now.
You are inside an orb of golden light.
Instantly you feel comforted and protected and you know that you are completely safe tonight.
You allow yourself to really enjoy the glow of the candle.
You allow the light to embrace you,
The warmth to comfort you and you welcome the feeling of peace.
A deep unwavering peace that will stay with you for the entire night.
Right now there is nothing left for you to do but to simply allow this candle to guide your dreams.
You are safe in this world of stillness and relaxation and nothing will find you here.
The candle will watch over you tonight,
Serving as a reminder that the door to tranquility is always open here.
You are free to visit this candle whenever you need to.
You can surrender to the beauty of this moment and embrace the fact that right now you have no responsibilities.
You have nowhere to be and you have nothing to take care of except yourself.
Gradually your body becomes heavier,
Sinking even deeper into the surface beneath you,
Guided by the magic of the candle.
There is no urgency here,
No rush and no pressure.
By bit you are moving closer to total relaxation.
You are floating in this place,
Just you and the candle and it's as if you are cradled in its warmth.
Every breath you take brings you even deeper into its wonderful healing embrace.
You can be proud of being here tonight,
Of making this time for yourself.
Let it be a reminder that you truly do care.
Gradually you drift even deeper,
Finding a beautiful comfort and peace.
You know that a restful sleep awaits you.
Embrace this slumber and allow yourself to be at one with the candle of tranquility.
