Welcoming us into this guided meditation under the night sky for sleep and restoration.
Beginning with a little bit of breath work,
Allowing yourself to find a comfortable position
and laying down.
Once you've found that comfortable position,
Noticing your breath,
Noticing the breath
as it enters into the body,
Noticing the breath as it exits out of the body.
On your next inhalation,
We'll breathe up to a count of four,
Pausing and exhaling for
seven.
On your next breath in,
Breathing in for one,
Two,
Three,
Four,
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One.
Come back to the inhale for four.
Come back to the exhale for seven.
Continuing this pattern,
Breathing in for four and out for seven,
Allowing this breath
to settle you into the present moment.
Allowing this breath to bring us into a deeper state of calm.
We'll do a few more rounds,
Breathing in for four and out for seven.
On the next inhalation,
Take a deep breath in through the nose,
Completely fill the lungs
up with air.
Deep breath out through the mouth,
Completely emptying the lungs of that breath and returning
back to your natural breath pattern,
Releasing any previous control of the breath and just
letting it flow freely and effortlessly now.
Continuing to allow yourself to come to a place under the night sky,
Allowing yourself
to rest here,
Maybe in the grass and feeling the softness and the cushion of that grass
underneath of the body.
Feeling the grounding sensation laying upon the earth gives,
Noticing how comfortable
the temperature of the air is on this warm night.
How refreshing this feels against the skin,
Allowing the energy of the moon to glow on
the body here and as the energy of the moon starts to shine on the toes,
The feet,
The
ankles,
They relax even deeper,
Shining up through the lower legs and the knees,
Relaxing
the upper legs,
Pelvis,
Glutes,
Releasing all tension,
Abdomen and back,
Chest and shoulders
relax,
Branching down the upper arms,
The elbows,
Lower arms and wrists,
Glowing on
the hands and fingers,
Shining down on the throat,
Relaxing the throat,
The neck,
Unclenching
the jaw as the moonlight starts to glisten on the face,
Relaxing the tongue down in the
bottom of the mouth,
Releasing through the eyebrows and the forehead and allow your whole
body to relax in this space.
Noticing the starry night sky,
Feeling comfortable and safe within this place and noticing any
other peaceful qualities about this place.
Maybe you can hear water in the background,
Maybe you can hear the sound of the crickets
or other animals making harmonious songs together and just continuing to take in this peaceful,
Calming night,
Breathing in that fresh air.
If the mind starts to wander,
That's okay,
Just notice where it's gone off to and bring
it back to this space,
This calming night under the stars and the moonlight,
Continuing
to set everything aside to be present within this space,
Continuing to notice any sensations,
Any sounds,
Any feelings within this place,
Keeping these peaceful,
Calming energies
with you,
Starting to notice the breath again,
Flowing in through the nose,
Filling up the
lungs,
Expanding the belly and the chest,
And then feeling that sensation of air exit
out through the nose,
Moving out of the lungs,
Hollowing the belly and the chest,
Maybe giving
the toes a little wiggle nice and gently and preparing yourself for a calm,
Restful sleep.
