Welcome to this spring cleaning of the mind meditation.
Find a comfortable position in the bed.
Making yourself comfortable sinking down into the bed.
Close your eyes and take a deep breath in.
Hold it for a few seconds.
And then exhale slowly.
As you continue to breathe naturally,
Bring your attention to your body.
Feel the weight and sensations in your feet.
Your ankles and your legs.
Simply bringing your awareness to those areas starts the relaxation procedure.
Move into your stomach and your chest.
Remember to shift into a more comfortable position if it's needed.
Bring your awareness into the muscles of the back.
Into your shoulders.
And all the way down your arms.
Right down to the fingertips.
Noticing any areas of unease or discomfort.
And allow yourself to simply let go.
Bring your awareness into your jaw.
Your mouth and your tongue.
If it feels comfortable,
Touch the tip of your tongue onto the roof of your mouth just behind the teeth.
And notice how as you do so,
It brings your awareness to the flow of breath at the nostrils.
No need to change anything,
Just notice the flow of breath.
Notice how the out-breath takes you that little bit deeper.
Relax the muscles in the face,
Around the eyes.
Relax the forehead and the scalp.
And notice the weight of your body.
Whatever you're noticing is perfect for you.
Now bring your attention to your mind.
Imagine your mind as a room that needs to be cleaned out.
It's cluttered with thoughts,
Worries and distractions.
Just notice them.
Visualize yourself walking through the door to this room and take a step inside.
As you survey the room,
Notice all the clutter,
The dirt and the dust.
But don't judge it,
Just observe it.
See it as it is,
Without any attachment to it.
Now imagine you have a broom and a dustpan.
Start sweeping away the clutter,
The thoughts that don't serve you,
The worries that are no longer relevant,
And the distractions that keep you from being present.
As you sweep,
Notice the dustpan.
As you sweep,
Say to yourself,
Silently and privately,
I release all thoughts that no longer serve me.
Take your time as you sweep,
Being thorough and gentle with yourself.
If you find that your mind wanders,
Gently guide it back to the task at hand.
Don't get discouraged if the clutter seems to be never-ending.
Just keep sweeping and trust that you're making progress.
Once you're done sweeping,
Take that dustpan and gather up all the clutter that you've swept up.
Scoop it up and imagine that you're carrying it out of the room.
As you carry it out,
Imagine you're taking it to a trash can or dumpster.
Drop it in and let it go,
Saying to yourself,
I release everything that no longer serves me.
Now take a moment to notice how the room looks and feels.
It's cleaner,
Brighter and more spacious.
It's a blank canvas ready for you to create something new.
As you stand in the room,
Take a deep breath in and exhale slowly,
Saying to yourself,
I am open to new possibilities.
I am ready to create something new.
I am open to new possibilities.
I am ready to create something new.
Now imagine that you have a paintbrush and some paint.
You can paint whatever you want in this room.
Maybe it's a beautiful landscape,
A work of art or a space that feels calm and peaceful.
Whatever it is,
Take some time and imagine that you're painting it on the walls,
The floor and the ceiling.
As you paint,
Notice how it feels to create something brand new.
Notice the colours,
The textures and the shapes.
Take your time and enjoy the process.
When you're finished painting,
Take a step back and admire your work.
Notice how the room feels now.
It's transformed,
Just like your mind.
It's a space that's clean,
Bright and full of possibility.
Take a deep breath in and exhale slowly.
Say to yourself,
I am grateful for this new space.
I am grateful for the opportunity to create something new.
And with this gratitude for this new space,
For this opportunity to create something new,
Allowing yourself to drift into a deep,
Restful,
Natural sleep.
Letting go.
Letting go.
Letting go.
Letting go.
Drifting down deeper and deeper asleep.
Deeper and deeper asleep.
Deep down asleep.
