Welcome to this practice of sleep meditation.
Know that everything I'm offering is an invitation,
And you can skip anything that doesn't resonate.
Find yourself in a comfortable position.
You could be seated or laying down.
Just begin to notice your breath.
Allow your body to soften towards the earth.
Notice if there's anything you could do,
Any adjustments you could make,
To feel just a little bit more comfortable.
Throughout the practice,
Know that you can shift and adjust at any time you need,
Really choosing to nurture your own comfort.
Now begin to imagine you could make a wish for anything right now.
What would you wish for?
What would your best intention or outcome be for this practice?
It could be for anything.
It could be to feel calm and connected.
It could be to feel more energized,
More in tune with your inner workings.
What is it you wish for right now?
Turn that wish,
That intention,
Into a one-sentence affirmation in present time,
Something like,
I am connected to my inner wisdom.
Once you have created your intention or your wish,
Affirm it silently to yourself three times.
Now take a moment to recall or imagine a place where you felt safe,
Where you felt a sense of calm and ease.
This could be in nature.
It could be with a pet,
A loved one,
Anywhere that contributes to a sense of ease and well-being.
Visualize that place here and now.
And know that at any point,
You can come back here.
Begin to become aware of the sensations of your body.
Notice the sensations of your body resting on the earth.
Bring your awareness to the sensations in your left foot.
Feel your left heel.
Feel the sole of your left foot,
The top of your foot,
All of your toes.
Feel the whole of the left foot.
Now bring your attention to the sensations in your right foot.
Feel your right heel,
Sole of your foot,
Top of your foot,
All of your toes.
Feel the whole of your right foot.
Feel the sensations in your left ankle,
In your left calf,
Your left shin,
Your left knee,
And your thigh.
Feel the sensations in the whole left leg.
Feel the sensations in your right ankle,
Right calf,
Shin,
Knee,
And thigh.
Feel the sensations in the whole right leg now.
With each invitation to feel the sensations of your body,
Notice that it may relax you deeper without even trying.
Feel your pelvis now.
Feel the front of the pelvis,
The back of the pelvis,
The sides of your pelvis.
Feel the whole of the pelvis as sensation now.
Feel the sensations in your low belly.
Feel the sensations in the rib cage,
In the chest.
Feel the sensations in the sides of the torso,
In the back of the torso.
Feel the sensations in your whole torso now.
Now feel your left shoulder,
Left upper arm.
Feel your left elbow,
Your forearm,
Your wrist.
Feel the palm of the hand,
Back of the hand.
Feel the left thumb and all the fingers.
Feel the sensations in the whole left hand.
Now feel your right shoulder,
Right upper arm,
Right elbow,
Forearm,
Wrist,
Palm of the hand,
Back of the hand.
Feel the right thumb,
All of the fingers.
Feel the sensation in the whole right hand now.
Now feel the sensations in both shoulders at once.
Feel the sensations of your neck.
Feel the sensations of the whole of your throat.
Feel the back of the head,
The top of your head.
Feel your forehead.
Feel the sensation of your mouth,
Of your cheekbones,
Of your ears.
Feel the sensations in and around your nose.
Feel the sensation of your tongue.
Feel the sensations of the roof of the mouth.
Feel the left side of the mouth,
The right side of the mouth.
Feel the whole of your mouth.
Feel the sensations of the musculature of the face.
Feel the sensations of the whole face and whole head now.
Feel your whole body now.
Feel the sensations in your whole body.
Begin to feel or imagine your root chakra.
It sits right at the base of your pelvis.
Feel or imagine its red color at the base of the pelvis.
Feel its grounding energy.
I am is the wisdom that this chakra offers us.
Begin to feel or imagine your sacral chakra right around your low belly.
It's orange color.
It's the center of pleasure.
It offers the wisdom to us.
I feel.
Feel the red of the root chakra.
It's grounding energy.
I am.
Feel its connection to your sacral chakra,
Your pleasure center.
I feel.
I am.
I feel.
Begin to feel your solar plexus chakra right in the middle of your torso.
It's yellow in color.
It's all about willpower.
I do is its wisdom.
Feel the connection between the three chakras,
The red of the root chakra.
I am the orange of the sacral chakra.
I feel the yellow of the solar plexus chakra.
I do.
I am.
I feel.
I do.
Begin to feel your heart chakra,
The center of your chest,
The center of love,
The wisdom it offers to us.
I love.
Feel its green energy right at the center of your chest.
Feel the connection to the red of the root chakra,
The base of the pelvis.
I am.
The connection to the sacral chakra,
Its orange energy around your low belly.
I feel.
Feel its connection to the solar plexus chakra,
Willpower.
I do.
And its connection to the heart chakra,
The center of the chest,
Green energy.
I love.
I am.
I feel.
I do.
I love.
Feel your throat chakra,
Its blue energy right in the center of your throat.
I speak is the wisdom it offers us.
Feel its connection to the root chakra.
I am to the sacral chakra.
I feel to the solar plexus chakra.
I do to the heart chakra.
I love to the throat chakra.
I speak.
Begin to visualize and feel your third eye chakra right in the center of your eyebrows,
Its indigo energy,
Offering the wisdom of sight.
I see.
Feel your root chakra,
Red energy.
I am.
Feel your sacral chakra,
Orange energy.
I feel.
Feel your solar plexus chakra,
Yellow energy.
I do.
Feel your heart chakra,
Green energy.
I love.
Feel your throat chakra,
Blue energy.
I speak.
Feel your third eye chakra,
Indigo.
I see.
Feel your crown chakra,
The top of your head,
Violet energy,
Offering the wisdom of understanding.
I understand.
Feel the connection to the root chakra.
I am.
Sacral chakra,
I feel.
Solar plexus chakra,
I do.
Heart chakra,
I love.
Throat chakra,
I speak.
Third eye chakra,
I see.
Crown chakra,
I understand.
Visualize,
Feeling and sensing the energy centers as they gently glow.
Perhaps they're becoming brighter and brighter,
More vibrant.
Perhaps you can feel or visualize how they align to the center of your body along your spine.
Can you visualize or feel the centers shifting to the very center of your being?
As they come closer to the center of your being,
Begin to feel or imagine a glowing light that surrounds your body.
Notice what color it is.
Notice how it starts to become brighter and brighter,
Enveloping your whole body.
I am.
I feel.
I do.
I love.
I speak.
I see.
I understand.
Keeping this sense of connection to a glowing light that surrounds you and to the energy centers,
The center of your body that connects you,
Bring forth your intention or your wish from the beginning of the practice.
Repeat it to yourself several times.
Feel it as true right in this moment.
Carry this feeling,
This connection with you throughout the rest of your day.
Let it stay close to your heart,
Your body,
Your mind,
Your spirit.
As we move towards completion,
Feel your body in this space.
Gradually begin to deepen your breath.
Begin to bring gentle movement to your fingers and your toes,
Taking your time to come back into your space,
Back into your body.
My voice will trail off,
But take as much time as you need to come back with ease and a deeper connection to yourself.
