Welcome to this guided relaxation to fall asleep.
Begin by taking a deep breath in and as you exhale just let go and breathe out any worries that you have in your mind.
Relax your whole body.
Feel that your whole body is becoming very heavy.
As if your whole body is weighted down like lead.
Shift and make yourself completely comfortable.
I am going to take you through a rotation of your body.
Become aware of the parts of the body as I name them,
But do not move them.
Just see if you can feel the parts of your body with your awareness as you follow my voice.
Try to stay awake as best you can,
But if the mind wants to fall to sleep that's okay.
Become aware of your right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Your whole right hand,
Your whole right arm,
Shoulder,
Right side of your chest,
Waist,
Right hip,
Whole right leg,
Right foot.
Toes.
One,
Two,
Three,
Four,
Five.
All five toes together.
Just relax the foot.
Shift your mind to your left hand.
Become aware of your left hand thumb,
Second finger,
Third finger,
Fourth finger,
The little finger,
The whole left hand,
The whole left arm,
The left shoulder,
The left side of your chest,
Your waist,
Your left hip,
Your whole left leg,
Your left foot,
Your toes.
One,
Two,
Three,
Four,
Five.
All five toes together.
Feel both feet together.
Feel both legs together.
Your stomach,
Chest,
Back,
Shoulder blades,
Both of your shoulders,
Both arms,
Both palms,
Your neck,
Your head.
Feel your scalp,
Your forehead,
Your eyes.
Feel your eyes get heavy and relaxed.
Your right ear,
Your left ear,
Your nose,
Your chin,
Your mouth,
Your teeth.
Relax your whole face,
Your whole head,
The whole back,
All four limbs of your body are completely relaxed,
Heavy.
Relax your whole body.
The whole body.
Your whole body.
Feel your body where it makes contact with your bed or the floor.
Feel the back of your head,
The back of your shoulders,
The backs of your arms,
Your legs,
Your heels.
Bring your awareness to your breath.
Imagine that you're breathing in a tiny floating bubble in space.
Every time you breathe in,
The bubble grows big like your belly.
Every time you breathe out,
The bubble contracts.
Now count your breath backwards from 10 to zero.
Do not worry if you forget a number,
Forget to count.
Be friendly to your mind if it wants to fall asleep.
Just begin counting again,
Your breath 10 to zero.
Come back to your body.
Relax your body.
Become aware of your heart in the middle of your chest.
Imagine as you breathe through your nose that you're breathing in and out through your heart.
You should breathe deeply,
Be completely aware of each incoming and each outgoing breath.
As you breathe,
Imagine the air you're breathing in is a golden color like a mist.
When you're breathing in this golden mist into your body through your heart,
And you're filling your body with this golden mist,
Every time you breathe in,
You breathe in the golden mist,
Which cleans your whole body,
Giving you many good qualities.
It gives you all forms of goodness,
Love,
Honesty,
Peace,
Happiness.
As you breathe out,
All the things you don't want or don't like,
They leave your body.
Things like unhappiness,
Anger,
Sadness,
Grief,
Fear,
Worry.
All those things are carried away by the golden mist.
Feel your heartbeat.
Feel the steady beat of your heart.
Imagine that inside your heart,
This golden mist that you breathed in formed into a tiny,
Very small golden egg.
You break the golden egg open,
And there is a tiny little human being,
The size of your thumb,
Sitting on a beautiful golden flower.
The little being is surrounded by a cloud of golden light.
It is sitting very still.
And as you look at it,
It's sending you love and happiness.
Feel yourself being filled by its love.
This beautiful little being in your heart is sending you so much love that the more love it gives you,
The brighter its light becomes.
It's giving you so much love that you cannot keep it all in.
You must send love out to other people.
Think of all the people in the world that you love and that make you happy.
Send this love out to them.
Then think of all the sick,
Unhappy,
Lonely people in the world that need your extra love and send this love to them.
Let's even send love to all the people,
Even those we may dislike.
Send them your love anyway.
The more love you send out,
The more the little being in your heart fills you with love.
Notice the feeling in your heart from this practice.
We now come to visualizations.
I will name a few objects.
See if you can imagine them in your mind for a few seconds each.
Red rubber ball.
Sandy beach.
Brightly colored seashells.
Fish swimming through blue water.
Kite flying high in the sky.
A sleeping cat.
A rainbow across the sky.
A waterfall.
Butterflies sitting on a flower.
A dream balloon.
A school bus.
Children playing.
Children sitting in meditation.
Snow-capped mountains.
Rising sun.
Blue sky.
Fluffy clouds.
Bird in a tree.
Boat on a river.
Yellow square.
Red triangle.
White circle.
Black dot.
Imagine a star on your forehead,
Floating just above it.
Imagine it there for a few seconds.
It has a golden,
Glowing light.
This star lights up your whole brain and mind.
It increases your ability to study and learn.
To accomplish all the things that you wish to do in your life.
The light from this star makes you feel at peace.
And calm.
Slowly relax and allow the mind to drift off into sleep.
As you rest your mind and your body completely.
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