Welcome to this sleep meditation,
Deeply influenced by the wisdom and teachings of Eckhart Tolle.
Together we'll embark on an extended journey into our inner self,
Surrendering to the beauty of the present moment and guiding you gently towards a night of serene,
Restorative sleep.
Start by finding a comfortable position in the bed,
A position that allows you to let go of all tension and distractions.
Make sure your body is fully supported and you feel at ease.
Close your eyes gently and turn your attention inward.
Become aware of how your body feels in this moment.
Are there any areas of tension or discomfort?
Now remember,
You're not trying to change or fix anything right now.
Simply observe what you feel,
Without any judgement,
And gently accept what you find.
Now take a deep breath in through your nose,
Filling your lungs with air.
Exhaling now through the mouth,
Releasing any tension that your body may be holding.
Continue to breathe in this conscious,
Focused manner for the next few moments,
Allowing yourself to become fully present in your body and the present moment.
Drawing from the wisdom of Eckhart Tolle,
Let's now start guiding the meditation towards embracing the power of now.
Tolle reminds us that the present moment is truly all we have.
The past and the future are constructs of our minds and have no real existence beyond that.
As you continue to breathe,
Allow yourself to let go of the past and the future and fully anchor yourself in the present moment.
Each breath you take is a manifestation of the present.
Become aware of the sensation of air filling your lungs and then leaving your body.
Pay attention to the rise and fall of your chest and your stomach.
This simple,
Natural,
Repetitive act serving to ground you further into the now.
Remember,
There is nothing for you to do.
No end goal to reach.
You're simply being.
Existing in this moment,
Absorbing the stillness that surrounds you.
Now begin to visualize a radiant ball of light in your heart space.
This light represents your true essence,
Beyond your ego,
Beyond your physical form.
It is simply pure consciousness.
It is peaceful,
Radiant and ever-present.
This is your deeper self,
The observing presence within.
As you continue to breathe in,
Imagine this light growing brighter and expanding.
With each exhalation,
Feel the warmth and tranquility of this light moving to every cell of your body,
Filling your entire being with peace.
Now as this warm and tranquil light moves into every part of your body,
Notice any areas that are still holding a little discomfort or tension.
As the light enters these areas,
Imagine and allow them to soften,
Relax.
Imagine them surrendering to the calmness.
Now let's gently prepare your mind and body for a night of restful sleep.
Visualize this radiant light beginning to form a protective cocoon around you,
Enveloping you in a serene,
Tranquil energy.
Understand that as you sleep,
Your consciousness remains awake and aware.
Like the still surface of a pond,
It reflects reality without distortion,
Free from the interference of the thinking mind.
Allow yourself to surrender to the welcoming arms of sleep,
Secure in the knowledge that you are safe,
You are peaceful,
And you are firmly rooted in the present moment.
Let's spend a few more minutes taking deep,
Conscious breaths.
Each exhale a surrender to the profound calm and peace of the present moment,
Moving your awareness down gently into the feet.
And on the exhalation,
Imagine the feet and toes gently falling asleep.
Notice the sensations.
Imagine and pretend and feel and sense the feet falling asleep.
Move your awareness into the calves and knees.
And on the next out-breath,
Imagine your calves and knees falling asleep,
Releasing and relaxing.
Let's continue upwards,
Into the thighs and the hips.
On the out-breath,
Falling asleep,
Softening,
Releasing.
The stomach and the chest now.
On the out-breath,
Falling asleep,
Letting go.
Notice the muscles all the way down your back.
And on the out-breath,
Falling asleep,
The muscles releasing and relaxing.
Into the shoulders now.
Imagine and allow the shoulders to start falling asleep,
Releasing and softening.
The upper arms and the elbows.
On the out-breath,
Falling asleep,
The forearms and the wrists.
On your next out-breath,
Falling asleep,
Releasing and relaxing.
Into the hands and fingers and thumbs.
And on your next out-breath,
Falling asleep,
Letting go.
Continuing upwards into the neck.
All the muscles around and behind your neck.
Falling asleep on the out-breath.
Softening,
Releasing.
And now up into the jaw and the mouth and the tongue and the cheeks.
The eyes and the forehead.
On the out-breath,
Releasing,
Relaxing.
Imagine all the little muscles of the face.
Falling asleep.
So from the toes up to the hips now.
Falling asleep.
The upper body,
Front and back.
Falling asleep.
The shoulders down to the fingertips.
Falling asleep.
The neck and all the muscles of the face.
Falling asleep.
The entire body now.
With each out-breath.
Falling asleep.
Letting go.
Deeper and deeper asleep.
Deeper and deeper asleep.
Letting go.
Deeper and deeper asleep.
Deeper and deeper asleep.
Letting go.
Deeper and deeper asleep.
Deeper and deeper asleep.
Letting go.
Deeper and deeper asleep.
Deeper and deeper asleep.
