Welcome to Empty Your Mind and Ready for Sleep.
I'm Asha Kennedy and today's meditation is to guide you into being at ease in the mind so that you can fall asleep with ease.
When the mind is so full of the day's events and future concerns,
It's really challenging to relax enough to sleep,
Especially if you've had a big overwhelming day or an unexpected event.
May this guided relaxation help you relax the busy mind and help you drift into sleep.
As you lie down now,
Make sure you feel comfortable,
Pillows,
Body covering so that you're neither cold nor hot,
But just right.
And when you're comfortable,
I want you to take your attention and sense and feel the mind and all the swirling thoughts and busyness that might be there.
And don't try to change it,
But simply start to acknowledge the mind is so busy,
The thoughts are racing.
And then bring your attention to your breath.
Notice,
Breathing in and breathing out,
And gradually you can begin to increase breathing in and increase breathing out.
Let's continue for a few moments,
Sinking into the breath.
Notice how you can stay connected to your breathing and at the same time,
At the same time be aware of any busyness in your head and all the thoughts.
You can stay connected to your breathing,
Aware of your breathing,
And also be aware of all the thoughts that might be racing around in your head.
Now take your attention down to the center of your chest and imagine your heart,
Focus on your heart area.
And with every breath,
Imagine,
Sense,
Or feel your heart expand like a boundless container that can hold any amount of your thoughts,
Worries,
And feelings.
With each breath,
The container of your heart expands.
It might even feel like it's expanding outside the body.
Imagine or sense that the energy of thoughts in your head are now beginning to flow downwards,
Flowing down towards the heart like a gentle waterfall.
Every thought and concern becomes like a droplet of water flowing downwards,
Drop by drop,
And into your heart.
And the heart keeps expanding because it is boundless and can hold it all.
Focus now on letting all that busyness in the head flow gently downwards,
A gentle waterfall down into your heart.
As the waterfall continues gently flowing down from head to heart,
Feel your breathing.
Breathe in,
Breathe out.
And as you continue,
Sense the movement of your breathing relaxing you,
Relaxing you from the inside out.
As you stay lightly connected with the breath,
Bring your attention into your heart and feel now as if the breath were flowing into the heart as you breathe in and out again as you exhale.
Sense a deep calm and stillness is there,
A deep calm and stillness.
It is always there.
The attention moves into this deep calm and stillness and see if you can keep your focus placed here on the heart as you continue to consciously breathe in and breathe out.
With every breath,
The thoughts and concerns that flowed into your heart are now dissolving,
Transforming,
Changing,
Transmuting into a beautiful light and color.
Allow the light and color to swirl around,
Swirl around in your heart and let the light and color begin to flow downwards cascading from your heart down through your belly and down your legs.
Let it fill your feet and then flow out through the soles.
As you breathe in and out,
Feel,
Sense or imagine the light and color swirling in the heart begin to spread into your arms,
Your hands,
Your chest,
Your neck,
Your head and take a moment to feel like your entire body is light and color.
Any remaining concerns and thoughts are like tiny droplets evaporating into the light and color that's swirling through your body.
Take a deeper breath in and hold it gently.
Hold your breath in as the color swirls around inside and all around you and breathe out now deeply and completely and feel your body soften and relax.
Let's continue.
Breathe in,
Hold the breath for a few moments,
Breathing out letting a softness overtake your entire physical body,
Softening.
Breathe in,
Hold the breath gently for a few moments expanding the lightness and the color.
Breathe out and feel a deep let go of all the concerns.
Breathe in and invite calm and a deep relaxation to overtake you and as you breathe out,
Let every muscle relax now.
Every muscle is relaxing.
Keep breathing and feel that the breath is filling you up with light and the out breath is massaging and relaxing every muscle and bone of your entire body.
In this moment as you're breathing in and out,
Acknowledge if there's any lingering worry or concern and invite it to rest in the vastness of your heart.
Let it be held and let it rest.
Breathing in and out,
Sense the space within you and all around you and let yourself sink into this restful space.
Rest within the space between your internal organs.
Rest within the space between your cells,
Every cell of the body.
Rest in the space between your in breath and out breath.
Simply allow your breathing now to become natural without any interference,
Without making it bigger but stay with it.
Stay connected to your breathing as it swirls through the body bringing lightness and calm.
Don't be concerned if your mind starts thinking again.
Simply come back to the space of breathing,
Sense the lightness and calm in your heart,
In your physical body.
All is well,
All is well,
All is well.
Feeling your connection to a guiding light that is always with you,
A presence that is there when you let go of the mind's concerns and focus instead on that space and rest in the presence that is always with us.
Feel yourself relaxing deeper now and you may continue as you drift into sleep.
Thank you,
Thank you,
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
