Welcome to this bedtime meditation,
A journey crafted to wrap you in tranquility and gently lull you into a peaceful night's sleep as we embark on a stargazing adventure.
Find the coziest spot in your bed and adjust your pillows and blankets until you feel swaddled in softness,
Like being on a fluffy cloud.
Now gently close your eyes and take a slow,
Deep breath in through your nose,
Allowing your abdomen to rise.
Then exhale slowly and completely through your mouth,
And again,
Taking a deep breath in through your nose,
Breathing in and down into your abdomen,
Then pursing your lips together as if you're blowing out a candle.
Exhale up and out through those pursed lips,
Letting go of any tension that you may be holding onto,
And again,
Slowly breathing in and down,
Noticing as the cool air enters your body,
Filling you with tranquility,
And then exhaling up and out through pursed lips,
Letting go of any worries or stress.
Now I want you to yawn through your open mouth,
Inhaling deeply and letting out that yawn.
Let this gentle yawn wash over you.
Notice how yawning helps to invoke a sense of sleepiness and deep relaxation.
One more time,
That yawn,
And each time you exhale,
Imagine any stress,
Tension,
Or wakefulness being released from your body.
And one more.
Now letting your normal breathing rhythm start to take over,
Breathing in and down and out.
Start to notice a soothing drowsiness beginning to wash over you.
Embrace this feeling of sleepiness and let it guide you towards a state of deep relaxation.
Starting at your toes,
Imagine a warm,
Soothing light gradually enveloping them,
Melting away any tension or discomfort.
Let this comforting light flow upward as it brings relaxation to every muscle it touches.
Your calves and shins feel lighter,
As if a weight has been lifted.
Your knees and thighs become warm and relaxed.
This peaceful cascade of light continues to rise through your body,
Soothing your hips and lower back as it moves.
Visualize it as a gentle,
Cascading waterfall of light,
Easing each part of your body.
Feel the tension melting away with each passing moment.
Imagine this calming light moving into your abdomen,
Gently massaging your internal organs and promoting a sense of calm and serenity.
Your entire lower body is now enveloped in this warm and comforting light.
Now,
This tranquil light continues to flow upward,
Embracing your chest and upper back.
Each breath you take deepens the relaxation.
You may begin to feel a gentle sense of sleepiness washing over you.
Your shoulders relax as the tension slips away.
The cascade of light moves into your arms,
Starting with your upper arms and flowing down through your forearms to your wrists and your hands.
The soothing light moves to your neck and your head,
Gradually dissolving the lingering tension.
Your face and your jaw are relaxed,
And your mind is peaceful.
You're now in a deep state of relaxation and serenity.
Enjoy this state of relaxation,
And as you do,
Envision yourself outdoors at dusk,
In a serene and secure location,
Far away from the bright lights of the city.
You're reclining on a comfortable gravity chair,
Cocooned beneath a cozy fleece blanket.
The air is crisp and invigorating,
And as you snuggle deeper into the blanket,
You turn your gaze westward,
Where the sun has just set.
The world is in the midst of transition from day to night,
And the sky presents a mesmerizing tapestry of colors.
At the horizon,
Where the sun gracefully bid farewell,
The sky is bathed in gentle shades of pink and orange.
The final traces of daylight cast a warm,
Tender glow.
Akin to a comforting embrace on the departing day,
These hues also dance upon nearby clouds,
Converting them into pastel brushstrokes on the canvas of the heavens.
As you raise your eyes skyward,
You'll notice the colors gradually melding into one another.
The soft pinks and oranges merge into a tranquil,
Dusty purple,
Forming a serene gradient in the sky.
This gradual transition echoes a gentle shift from the vibrance of the day to the tranquility of the night.
Amidst these evolving colors,
The first stars begin to appear,
One by one,
First one,
Then another,
And another,
They twinkle with a serene,
Distant enchantment,
Their presence growing more pronounced as the darkness envelops the landscape.
While you continue to relax and gaze at the sky,
You observe more and more stars.
It is as if someone has scattered salt across the heavens.
You're captivated by the magnitude of stars above,
Which brings to mind a dot-to-dot puzzle.
You begin to imagine connecting these celestial dots to form familiar,
Comforting images.
Now,
Take a deep breath and gently begin to count the stars.
Imagine pointing to each star in the vast expanse of the sky as you begin to count.
And with each star you count to relaxation,
Feeling at peace with the universe and yourself.
Continue to count the stars,
Letting their soft,
Distant light guide you into slumber,
Sweet dreams.
