Since waking up.
You have probably made far more decisions than you could count.
Some were important.
Many were tiny.
To answer now or later.
To start with this or that.
To accept.
Refuse.
Continue.
And change direction.
Each one seems light when you look at it alone.
Yet.
At the end of the day.
Their accumulation can leave a very particular fatigue.
You recognize it when even a simple choice becomes heavy.
You hesitate between several possibilities.
Go back over a decision already made.
Or keep looking for the best option.
When the mind no longer has the drive it needs to compare.
This lack of clarity says nothing about your intelligence.
It often indicates that your capacity to choose has been called on for too long.
This meditation invites you.
For tonight.
To step out of this succession of crossroads.
Your mind will have nothing to decide during the practice.
It will be able to rediscover a broader direction.
The one that appears when possibilities stop.
For a while.
Fighting for your attention.
Let us now return to our meditation.
Which I recommend you practice for at least 30 consecutive nights.
This is the time needed for your unconscious to absorb the content of this video.
And if you fall asleep during the practice.
Do not worry.
This is completely natural.
Your unconscious listens even while you sleep.
And now.
Settle into your bed.
The meditation will begin soon.
Your eyes can close.
Let my voice take up the thread of this experience.
While the music gently supports the rhythm.
For a few moments.
No other information is necessary.
First.
Feel the air as it passes through your nostrils.
It enters with a light coolness.
Then comes out a little warmer.
Simply follow this difference in temperature.
With each inhalation.
The air traces a clear path.
With each exhalation.
The body lets itself be joined by rest.
Allow your forehead to broaden.
Thoughts can continue their movement in the background.
While the muscles around the eyes become softer.
The temples loosen.
Jaw opens slightly.
And the tongue finds a quiet position.
The warmth of the exhalation descends toward the throat.
It reaches the nape of the neck.
Then spreads over the shoulders.
Simply imagine that this warmth enlarges the space between them.
The shoulders stop drawing closer to the neck.
They return to a low,
Comfortable position.
The breath reaches the chest.
Feel the volume that opens behind the sternum.
Then the movement that returns.
The back also responds to the breath.
It takes support.
Spreads out.
And finds in the bed a surface wide enough to receive its weight.
Lower down,
The belly follows its own rhythm.
You can let it round slightly on the inhalation.
The exhalation softens it.
The organs.
The deep muscles.
And the whole pelvic region receive this steady movement.
As a signal of rest.
The arms settle down as a single whole.
Their weight passes into the elbows.
The forearms.
And the hands.
The fingers relax in the position they have chosen.
Then the legs become present through their contact with the bed.
The thighs grow pleasantly heavy.
The knees rest.
Calves and the feet join the same tranquility.
Feel the whole body.
A single form settled.
Breathing.
There is no longer one part that has to choose for another.
The whole body follows a single movement.
The air enters.
The air leaves.
And each cycle brings you closer to a deeper state.
In this state?
Allow your unconscious to open.
You give it permission.
It can gather what has been scattered today.
And keep only the images that will be useful to it.
And now.
Imagine on your inner screen.
You arrive at the edge of a vast estuary.
At the hour when the day withdraws slowly.
In front of you.
The water traces many channels through an expanse of fine sand and low grasses.
Some passages are wide.
Others narrower.
Each one reflects a different shade of the sky.
A wooden footbridge extends over this expanse.
Place your feet on its smooth planks and begin to walk.
The air carries a scent of salt and damp vegetation.
Beneath the footbridge.
Small currents take several directions.
Then meet again farther on.
As you move forward,
Let each channel represent a decision made today.
An answer given.
A choice postponed.
And a possibility examined.
The details can stay where they are.
Simply look at this network that stretches out before you.
Like the visible trace of all the attention offered throughout the day.
Observe your body in front of this landscape.
Your head may still feel the urge.
To follow several lines at once.
Your inner eyes may still be looking for the best passage.
Welcome this habit with gentleness.
It has allowed you to move forward until now.
In the middle of the footbridge there is a round platform.
You stop there.
Its wood has kept a gentle warmth.
A low railing lets you rest your hands and look over the whole estuary.
The tide is starting to rise.
Very slowly the water fills the channels.
It moves in every direction according to its natural rhythm.
The small lines grow wider.
The separations soften.
Water joins water.
Until it forms a continuous surface before you.
Take time to witness this movement.
The choices of the day remain accomplished.
The paths taken keep their history beneath the surface.
Get from the platform.
Everything regains the same expanse.
The same level.
The same reflection.
Inside your head.
The fragments of the day can follow this movement.
The options examined.
The answer's prepared.
The comparisons and the calculations.
All this work joins a shared space.
Your mind gathers itself.
Gradually it stopped circulating in all the channels at once.
The surface of the water now receives the entire sky.
The colors of evening settle there.
A deep blue.
An orange band near the horizon.
A few pink hues that become softer.
Your breathing adjusts to the almost imperceptible movement of the tide.
At the center of this great surface appears the reflection of a first star.
A single bright point.
Your gaze can rest on it with simplicity.
Around it.
The water keeps its peaceful expanse.
This light holds its place.
And is enough to orient your attention.
Let this point become slightly clearer.
With each inhalation.
Its reflection stretches over the water in your direction.
With each exhalation.
The luminous line draws closer to the platform.
It reaches the wood.
Passes under your hands.
And gently joins your chest.
Calm brightness forms behind the sternum.
It represents your ability to recognize what matters when the time to choose arrives.
Feel it as a stable.
Available.
Silent presence.
This clarity descends toward your belly.
It settles at your center as a space where several possibilities can coexist peacefully.
Your body discovers that it can wait for the next piece of information.
The next morning.
The next clear sensation.
Look again at the estuary.
Beneath the water.
All the channels still exist.
The tide unites them while preserving their paths.
In the same way.
Your mind can keep the experiences of the day while rediscovering a single surface of rest.
You now leave the railing and place yourself in the center of the platform.
Under your feet.
Planks form regular circles.
Above you.
The sky opens.
In front of you.
The water reflects a simple direction.
The horizon.
Take a deeper breath.
Feel the clarity in your chest.
The calm in your belly.
The support beneath your feet.
For tonight.
Your only direction is sleep.
All the decisions that belong to tomorrow will meet.
Tomorrow.
A renewed attention.
You quietly take the footbridge back toward the shore.
As you walk.
The platform remains behind you in the middle of the water.
The reflection of the star remains visible.
Its presence stays simple.
It reminds you that a clear point can appear in the middle of a vast space.
When you reach the shore.
The sand is soft under your feet.
You turn around one last time.
The estuary has become a great,
Dark,
Peaceful mirror.
The former channels rest beneath the water.
The tide continues its movement with an intelligence that belongs to it.
Let this image go.
Let the foot bridge.
The platform.
And the horizon gently merge.
Your attention returns to the body lying down.
The breath is still there.
With its coolness on the way in.
And its warmth on the way out.
The forehead is wider.
The shoulders rest.
In your chest.
A small brightness remains.
It has no decisions to make tonight.
It can simply stay lit.
Like the reflection of a star on still water.
The tide continues to rise far away in your imagination.
Reaches the last lines of sand.
Rounds their edges.
And gives them a shared surface.
The choices made settle beneath this calm water.
At their right depth.
Your mind now resembles the estuary after the tide.
It keeps its paths.
Its learnings.
And its capacities.
Above,
A smooth expanse welcomes the night sky.
A few stars appear there one by one.
Spaced out.
Simple.
Peaceful.
The footbridge grows lighter in the darkness.
Its planks seemed to float between the water and the sky.
The round platform rests in the center.
Available for another time.
Tonight you have already returned to the shore of sleep.
The temperature of the air becomes that of your exhalation.
Each breath creates an almost invisible wave.
It spreads out.
Then joins the others.
The rhythm is slow.
The body knows it.
It can surrender to it more deeply.
The light of the star descends further into your chest.
It softly illuminates the inner space.
Then its brightness softens like a nightlight.
That the night envelops.
The legs grow heavy.
The face becomes peaceful.
During your sleep.
Your unconscious can reorganize the information received.
Bring together what belongs together.
And allow clarity to return naturally.
No comparison is necessary now.
The water has found its level.
The sky has found its depth.
Your body finds its rest.
The estuary melts into a midnight blue color.
The reflection of the star becomes a very thin line.
Than a simple sensation of calm.
This sensation glides with you.
Toward an ever deeper sleep.
And if you are not asleep yet.
Repeat the following positive affirmations.
Until you find sleep.
You're unconscious.
Will then take over.
I fully rest my capacity to choose.
My clarity returns at the right moment.
Each decision has its own time.
My attention gathers gently.
My body welcomes a deep tranquility.
I trust my natural discernment.
The night renews my inner resources.
My breath creates a clear space.
I let the day join the realm of rest.
My thoughts regain a fluid movement.
I naturally recognize what matters.
My belly welcomes a gentle stability.
My forehead opens to a calm clarity.
I meet each choice with presence.
Sleep simplifies what needs to be simplified.
My attention becomes available and light.
I respect the rhythm of my responses.
A clear direction appears naturally.
I receive the night as a restorative space.
My mind knows how to gather the useful information.
I feel centered in my decisions.
Serenity accompanies my discernment.
My body knows the path to calm.
I rediscover a simple and flexible way of thinking.
Each exhalation deepens my rest.
I give myself the time to feel clearly.
Sleep renews my mental energy.
During my sleep.
My unconscious restores my clarity.
I fall asleep in a deep unity.
I fully rest my capacity to choose.
My clarity returns at the right moment.
Each decision has its own time.
My attention gathers gently.
My body welcomes a deep tranquility.
I trust my natural discernment.
The night renews my inner resources.
My breath creates a clear space.
I let the day join the realm of rest.
My thoughts regain a fluid movement.
I naturally recognize what matters.
My belly welcomes a gentle stability.
My forehead opens to a calm clarity.
I meet each choice with presence.
Sleep simplifies what needs to be simplified.
My attention becomes available and light.
I respect the rhythm of my responses.
A clear direction appears naturally.
I receive the night as a restorative space.
My mind knows how to gather the useful information.
I feel centered in my decisions.
Serenity accompanies my discernment.
My body knows the path to calm.
I rediscover a simple and flexible way of thinking.
Each exhalation deepens my rest.
I give myself the time to feel clearly.
Sleep renews my mental energy.
During my sleep.
My unconscious restores my clarity.
I fall asleep in a deep unity.
I fully rest my capacity to choose.
My clarity returns at the right moment.
Each decision has its own time.
My attention gathers gently.
My body welcomes a deep tranquility.
I trust my natural discernment.
The night renews my inner resources.
My breath creates a clear space.
I let the day join the realm of rest.
My thoughts regain a fluid movement.
I naturally recognize what matters.
My belly welcomes a gentle stability.
My forehead opens to a calm clarity.
I made each choice with presence.
Sleep simplifies what needs to be simplified.
My attention becomes available and light.
I respect the rhythm of my responses.
A clear direction appears naturally.
I receive the night as a restorative space.
My mind knows how to gather the useful information.
I feel centered in my decisions.
Serenity accompanies my discernment.
My body knows the path to calm.
I rediscover a simple and flexible way of thinking.
Each exhalation deepens my rest.
I give myself the time to feel clearly.
Sleep renews my mental energy.
During my sleep.
My unconscious restores my clarity.
I fall asleep in a deep unity.
I fully rest my capacity to choose.
My clarity returns at the right moment.
Each decision has its own time.
My attention gathers gently.
My body welcomes a deep tranquility.
I trust my natural discernment.
The night renews my inner resources.
My breath creates a clear space.
I let the day join the realm of rest.
My thoughts regain a fluid movement.
I naturally recognize what matters.
My belly welcomes a gentle stability.
My forehead opens to a calm clarity.
I meet each choice with presence.
Sleep simplifies what needs to be simplified.
My attention becomes available and light.
I respect the rhythm of my responses.
A clear direction appears naturally.
I receive the night as a restorative space.
My mind knows how to gather the useful information.
I feel centered in my decisions.
Serenity accompanies my discernment.
My body knows the path to calm.
I rediscover a simple and flexible way of thinking.
Each exhalation deepens my rest.
I give myself the time to feel clearly.
Sleep renews my mental energy.
During my sleep.
My unconscious restores my clarity.
I fall asleep in a deep unity.
I fully rest my capacity to choose.
My clarity returns at the right moment.
Each decision has its own time.
My attention gathers gently.
My body welcomes a deep tranquility.
I trust my natural discernment.
The night renews my inner resources.
My breath creates a clear space.
I let the day join the realm of rest.
My thoughts regain a fluid movement.
I naturally recognize what matters.
My belly welcomes a gentle stability.
My forehead opens to a calm clarity.
I meet each choice with presence.
Sleep simplifies what needs to be simplified.
My attention becomes available and light.
I respect the rhythm of my responses.
A clear direction appears naturally.
I receive the night as a restorative space.
My mind knows how to gather the useful information.
I feel centered in my decisions.
Serenity accompanies my discernment.
My body knows the path to calm.
I rediscover a simple and flexible way of thinking.
Each exhalation deepens my rest.
I give myself the time to feel clearly.
Sleep renews my mental energy.
During my sleep.
My unconscious restores my clarity.
I fall asleep in a deep unity.
I fully rest my capacity to do so.
