8 Hour Sleep Meditation
This is a 8 hour meditation to help your body find deep rest at night. In this meditation you will find techniques inspired in Theta Healing, body scanning and also at the start a small breath practice to sooth the mind into the body. This meditation is accompanied by soothing nature and rain sounds. Music by Franco Gonzalez from Pixabay Foto Canva
Transcript
Welcome to this meditation to fall asleep and stay asleep.
This is a soothing track you can fall asleep with and leave on for the rest of the night.
You will be guided into a deep relaxation with natural sounds on the background.
So for this meditation please get comfortable in your bed.
Make sure the pillows are just right,
That you are nice and warm.
There's no special posture needed,
Just one that can join you as you relax deeper into a calming state.
So take these moments in silence to wiggle any last movement that needs to be wiggled out.
You're going to take a deep breath in through the nose and exhale the air out through the mouth.
Taking a few deep breaths just like this.
In through the nose and out the mouth.
Letting all the thoughts come out with every exhale.
With every inhale you're bringing in the cool warm air of the night and with every exhale you're letting go of any past situation of the day.
So we're using the breath to give us a little gentle cleanse so that we can fall and drop into sleep with ease and with calm in our thoughts.
Letting go also of any worry if you might be able to fall asleep or not.
Let's leave this worry aside,
Breathing it out,
Assuring your body that you will rest,
That you will find deep relaxation,
That you will find deep relaxation.
And that all the organs,
The thoughts and the functions of your body will find a slower,
Deeper,
More calming phase.
Taking a few deep breaths just like this.
And if you haven't already,
Allow your eyes to close.
We're going to continue to use the breath and use the breath count to relax our mind and our body.
So we are going to start inhaling for a count of four,
Holding the breath in for a count of four,
Exhaling for a count of four and holding the breath out for a count of four.
So before starting,
Just take a deep inhale,
Allowing and feeling the breath coming in through the nostrils,
Exhale,
Empty the air out through the mouth or the nose,
Allowing the body to choose.
And we are going to start inhaling for four,
Three,
Two,
One,
Hold the breath for four,
Three,
Two,
One,
Exhale for four,
Three,
Two,
One,
Hold the breath out,
Three,
Two,
One,
Inhale,
Three,
Two,
One,
Hold the breath in,
Three,
Two,
One,
Exhale,
Three,
Two,
One,
Hold the breath out,
Three,
Two,
One,
Inhale,
Three,
Two,
One,
Hold the breath in,
Three,
Two,
One,
Exhale,
Three,
Two,
One,
Hold the breath out,
Three,
Two,
One,
Exhale,
Three,
Two,
One,
Hold the breath in,
Three,
Two,
One,
Exhale,
Three,
Two,
One,
Hold the breath out,
Three,
Two,
One,
Exhale,
Three,
Two,
One,
Hold the breath in,
Three,
Two,
One,
Exhale,
Three,
Two,
One,
Hold the breath out,
Three,
Two,
One,
Exhale,
Three,
Two,
One,
Hold the breath in,
Three,
Two,
One,
Exhale,
Three,
Two,
One.
We are going to continue for around three to four minutes,
Just connecting with the breath count that gives your body some ease and relaxation,
Making sure you stay counting the inhales,
The holds,
The exhales and the holds with the breath out.
Coming to the final three rounds at your own time.
Next time you inhale,
Let go of the count and just feel,
Observe your body,
Feeling the blankets warming your body,
Feeling your whole body relaxing deeper into the mattress.
We're going to begin a journey of softening the body even deeper down into the mattress and into the earth.
So just bring your attention to the toes,
The big toe of the right foot,
The second toe of the right foot,
Third toe of the right foot,
Fourth toe of the right foot and fifth toe of the right foot.
Allowing the muscles of your toes of the right foot to relax deeper into the mattress to release any weight or unnecessary tension.
Allowing the ligaments,
The tendons of the right toes to give down their weight.
Allowing the bones,
The veins and the arteries of the right toes to relax deeper down their weight and allowing all of the cells of your right toes to melt down.
Taking your attention to the left toes,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
And left fifth toe.
Allowing the muscles,
The tissues,
The ligaments,
Tendons,
Arteries and veins,
The bones of your left toe to release their weight down into the mattress.
Allowing the attention to come to the base of the toes of your left foot.
Allowing your attention to fall into the base of the toes of the left foot,
The sole of the left foot,
The top of your left foot and the heel of the left foot.
Allowing the muscles and tissues,
The bones,
Ligaments and tendons to open up their weight down into the mattress.
Allowing the arteries and the veins of your left foot to relax and open,
Giving their weight into the mattress.
Allowing all the skin of your left foot to soften even deeper down.
Feeling your whole left foot completely surrendering its weight down into the mattress.
Taking your attention to the base of the right toes,
The sole of the right foot,
The heel of the right foot and the top of the right foot.
Allowing all the muscles of your right foot,
The tissues,
The veins,
The bones to give their weight down into the mattress.
Allowing the skin of your right foot to soften down.
Feeling all of your right foot and your left foot completely soften down into the mattress and into the earth.
Taking your attention to the right ankle,
Allowing the bones,
Muscles,
Tissues,
Veins,
Arteries and skin to let go of any effort and give their weight into the mattress.
Allowing your attention to come into the left ankle.
Allowing the bones,
The muscles,
The tissues,
The arteries and veins and the skin of your left ankle to release and soften their weight and any tension down.
Allowing this melting sensation of giving down into the mattress and the earth to keep climbing up through your shin,
Through the calves and into the knee of the left leg.
Feeling from the knee,
The calve,
The shin,
All the bones softening down,
Giving their weight into the earth,
All the muscles,
The arteries,
The veins,
The tissues,
Even the skin from your knee,
Your calve and shin,
Releases and opens up down into the mattress and the earth.
Allowing your attention to swing into the right leg,
Into the right shin,
The right calve,
The right knee and observing how the bones release their weight down.
All the muscles and tissues,
The arteries and veins soften.
How even the skin of your right knee,
Calve and shin releases deeper into the mattress.
Allowing your attention to slide up through the right knee,
Into the back of your thigh,
The outer side of your thigh,
The upper part of your right thigh,
Under the inner part of your right knee.
Allowing all the muscles of your thigh to open up,
Relax their weight down,
Allowing the bone to relax its weight down.
All the muscles,
All the tissues,
Arteries and veins,
All of your right thigh softens and opens up more of its weight down to the mattress.
Allowing all the muscles of your right thigh to open up,
Filling into your right buttocks,
Into the hip socket,
Allowing all the muscles of your buttocks,
The joints,
The tissues,
The bones,
Thigh and buttocks to relax and release their weight deeper into the earth.
Feeling all your right leg deeply relaxed down into the mattress.
Allowing your attention to slide into the left thigh,
The back of the left thigh,
The outside of the left thigh,
The top of the left thigh,
The inside of the left thigh,
Filling into your bone,
Allowing all the muscles of your left thigh to soften and relax their weight down.
All the tissues,
The arteries and the veins,
The bone,
Melting their weight down into the mattress.
Filling into the skin of the left thigh and even allowing your skin to soften down.
Filling into the left buttocks and the left hip joint,
Allowing muscles and tissues,
Bones and veins and arteries to release their weight down.
Feeling all of your left leg relaxed down,
Melting into the mattress.
Feeling both of your legs releasing their weight down into the mattress.
Filling into your hips,
Your pelvic ball,
Your sacrum,
Your organs in the pelvic area,
The muscles,
The tissues,
The arteries and veins,
The bones,
Just relax and keep their weight softening deeper into the mattress.
Allowing any unnecessary tension stored in the hip muscles to release down.
Allowing any unnecessary tension stored in the hip bones to soften down.
Allowing any unnecessary tension on the hips tissues to be released and soften down.
Allowing all of your pelvic ball to melt deeper into the earth.
Feeling your hips completely relaxed and surrendered into the mattress.
And feeling your whole right leg and your whole left leg completely relaxed and surrendered into the mattress.
Now let your attention come into the lower belly,
The lower back,
The left side of the waist,
The right side of the waist.
Let your attention expand to every organ from the waist down and let your large intestine relax and soften.
Let your small intestine relax and soften.
Let your stomach to soften its weight down.
Allowing all the tissues of your stomach and your small and large intestine to soften down.
Allowing your gallbladder to release any tension.
Allowing the pancreas,
The kidneys to soften their weight down.
Allowing the cells of your kidneys,
Of your pancreas,
The cells of your stomach and your gallbladder and both intestines to soften,
Release their weight down and release any unnecessary tension they've been holding on to.
Allowing your liver to release any tension,
To relax.
All the weight of the cells of your liver relax down.
All the organs on your torso release their tension,
Release their effort and find perfect balance as they release the weight and tension down into the surface that you're on.
Allowing your attention to come to the bottom ribs,
To the diaphragm.
Allowing any tension to soften and melt away from your diaphragm.
Feeling into the side ribs,
The back ribs,
The front ribs,
The sternum,
All of your vertebrae from the tailbone all the way up to the neck to release and relax their weight down.
Feeling all the muscles and tissues around your vertebrae.
Around your neck and your ribs to open up and soften their weight down into the surface that you're on.
Taking your attention to your lungs and all the intrinsic part of your lungs.
Your trachea,
Allowing all the parts of your lungs to soften down.
Allowing every breath to be calming and gentle.
Taking your attention to your heart organ,
To all the cavities of your heart and allowing this muscle,
This organ,
All the tissues of your heart,
All the cells of your heart to relax and soften into the earth.
Taking your attention to the shoulders,
The shoulder blades.
Allowing all the muscles and tissues and bones here to soften down.
Taking your attention to the left shoulder,
The left armpit,
Allowing these areas to soften and allowing your attention to melt into the left upper arm,
Softening the muscles,
The bones,
The tissues all the way down into the elbow,
The forearm,
Softening the wrist,
The top of the hand,
The palm of the hand,
Softening your left thumb,
Your index finger,
The middle finger of your left hand,
The fourth finger,
And the pinky finger,
Filling your whole left hand and left arm,
Just softening all the bones,
The cells,
The tissues,
Softening all the weight of your left arm down into the earth.
Taking your attention to the right shoulder,
Softening the right shoulder,
The right armpit,
Allowing your attention to come to the right upper arm,
The bicep and tricep,
Soften the bones and tissues,
Softening the weight of your elbow,
Releasing any unnecessary tension.
Feeling into your forearm,
The right wrist,
Right top of the hand,
Right palm softens,
Feeling into the right thumb,
Right index finger,
Right middle finger,
The right fourth finger,
And the right pinky finger,
Allowing all the cells,
The bones and muscles of your right arm to release their weight deeper down into the mattress.
Taking your attention to the pit of the throat,
One of the throats on the neck,
Allowing your cervical spine to soften,
All the muscles of the neck to release any held up tension,
All the muscles in the back of your skull,
In the back of your jaw,
The bottom jaw,
The top jaw to release,
Releasing any tension from the tongue,
The cheeks,
Feeling into the left ear,
The right ear,
Releasing down the weight of both ears deeper into the mattress,
Feeling into all of the muscles of your face,
The forehead,
The muscles around your eyes,
On your eyebrows,
On your cheekbones,
Releasing all the muscles of your face,
Allowing them to melt,
Releasing all the muscles of your face,
Allowing them to melt,
Down into the mattress,
Feeling into the scalp,
The back of your head,
The top of your head,
All of your head,
And release the tension from your head down into the mattress and into the earth,
Releasing also the weight of your brain,
The weight of the left hemisphere,
The right hemisphere,
The weight of the grey matter,
The white matter of the brain,
Releasing the weight of your whole brain and the cells of your brain,
Taking a moment to feel your whole body completely relaxed and softened into the mattress,
Feel into all the connective tissue of your body,
All of the veins and the arteries,
All of the liquids flowing through your body,
And also allow these to soften and release its weight deeper into the mattress,
Your body softened into the mattress,
Your whole body relaxed and softened into the mattress.
From here,
Start to visualize,
To imagine,
To feel a calming blue light ignite in all of the cells of your body,
Feeling and visualizing the trillion of cells that compose your body colored,
Ignited by this calming blue light with sparkles of golden light in them,
And allow this calming golden sparkly light to feel the sensation of your whole body,
Allowing your felt sense to be wrapped by this calming blue golden energy.
Penetrating all of your bones,
From the toes,
The feet and the ankles,
The shins and the knees,
The femur and the hips,
The tailbone,
The sacrum,
And the whole spine,
All the way up into the cervical spine,
Your skull,
The ribs,
The collarbones,
The shoulders and shoulder blades,
And all the arm and hand bones are colored and filled with this calming blue golden light.
All the muscles of your feet,
Your ankles,
Your calves,
Your knees and your thigh,
Your buttocks and your hips,
Your belly and your back,
All the muscles of your chest and your arms,
All the muscles of your hands and your neck,
All the muscles of your throat,
Your jaw,
Your face and your scalp are colored by this calming blue golden energy and light.
All of the tissues in your body,
All of the veins and arteries are colored by this blue golden calming energy and light,
Allowing every single cell to be nurtured by this calming blue golden light.
Now,
Observe how this blue golden light starts to sink down from every single cell in your body.
Visualize this blue golden light softening your body even deeper into the mattress.
It's flowing through the mattress into the floor,
Through the floor into the base of your home,
Of where you're at,
Allowing this golden blue energy to soften even deeper.
Into this thick layer of earth,
Stones and roots,
Of bacteria and minerals.
Just observe this beautiful blue golden light sinking deeper and deeper into the earth,
Crossing minerals and stones,
Caves and rivers,
Sands going further into the earth,
Crossing all layers of the earth until it reaches the very center of the earth,
Until it connects with the heart,
The heartbeat of the earth.
Feel this blue golden energy connecting with the heart center of the earth,
Visualizing,
Sensing,
Feeling the gentle pulse of the earth's heartbeat and connecting with the center of the earth with her heartbeat.
Allow your body to rest here in the calming,
Warm,
Swaying breath of the earth.
You can allow your body to soften even more into the earth's heartbeat,
Allowing any worries or thoughts or pains to be transformed by the earth's loving heartbeat.
Knowing the earth is supporting you,
Holding you and that she can take all of these thoughts and worries and pains,
All of this stress,
Any situation and compost them.
The same way the forest composts waste into nutrients for new growth.
Take a few moments here in connection with the earth,
Knowing that she loves to receive this energy,
Any dense energy,
Because these energies become fuel for the new growth,
Not only for the earth but also opening space in you for you to connect more with the natural qualities of love and kindness.
That are always available on this earth.
So let's take a few more minutes enjoying this giving of your weights and thoughts,
Of your pains and worries into the earth and enjoying this receiving of her support.
Knowing that in this moment,
This is all that's required of you,
Just giving,
Softening and receiving nothing else.
Now take a deep breath in,
Exhale,
Sharing with our earth mother also all our gratitude for her,
All our gratitude for all of her existence,
Including plants,
Insects,
Bacteria,
The waters and the winds,
Including animals and humans and the elemental beings.
Sharing our gratitude with mother earth,
Also nourishing her with all our love,
All our kindness and respect for her,
With all our devotion and awe of her magnificence and allowing this earth energy to color the blue golden light.
We're going to allow this energy to start floating up through her heart center,
Through the layers closer to the core of the earth,
Painting all the layers with the earth energy color,
Coming up,
Crossing the sands,
The waters,
The caves,
The minerals and stones,
Crossing this wide layer of earth and bacteria,
Of roots,
And allowing this earth energy to paint all the layers with her color and now allowing it to come closer into the space that you're in,
Coming into the foundation of the space that you're in,
All the way up and through the floor,
All the way up into the mattress where your body is resting and coloring the walls,
The doors,
The floor and windows,
The furniture with the earth energy color,
Allowing this energy to come into your body through every single part of your body that's touching the mattress and feel,
Observe how all the cells in your body are now colored with this earth energy color.
Allowing them to open even more to love and kindness,
Allowing them to open even more to love and kindness,
To awe and wonder,
Feeling this loving energy extend to all corners of your body,
Allowing it also to come into your energy body,
Your nadis,
The channels of energy flowing through all of your body,
Allowing this energy to rest in your first chakra,
Allowing your first chakra to expand and vibrate in health and well-being,
Allowing the earth energy to rest in your second chakra,
Allowing your second chakra to expand and vibrate in health and well-being,
Allowing the earth energy to rest on your third chakra,
Allowing it to expand and vibrate in well-being.
Allowing the earth energy to rest on your fourth chakra,
Allowing your heart chakra to expand and vibrate in well-being,
Allowing the earth energy to come and rest in your throat chakra,
Allowing your throat chakra to expand and vibrate in health and well-being,
Allowing the earth energy to rest on your sixth chakra in the center of your brain and allowing your sixth chakra to expand and vibrate in health and well-being.
Allowing the earth energy to come to the crown of the head,
The crowned chakra and allowing this chakra to expand and vibrate in health and well-being.
Feeling this earth energy vibrating in your whole body,
Bones,
Arteries and veins,
Muscles and tissues,
Your skin,
Your organs,
Your energy centers and your energy body.
Allowing this earth energy to bring complete health,
Relaxation and well-being into your whole body.
Now,
Take a deep exhale and visualize this energy floating up and out your front body,
Allowing this energy to float out of the covers,
Into the room and through the ceiling,
Through the ceiling,
Into the night sky,
Higher in the night sky,
Passing clouds and gentle winds,
Higher into the earth's atmosphere and going through the earth's atmosphere,
Out into our solar system,
Our galaxy,
All the way through the universe,
Going through all planes of creation and coming to rest in this realm of purely pearly white light.
And allow your attention,
This energy yourself,
To rest in the highest plane of creation,
In the plane of creation of the creator of all that is,
Allowing your attention and your being to merge with this purely pearly white light,
Taking a few moments here to just be completely merged with the creator of all that is.
Taking a deep inhale through the nose,
As you exhale,
Bring this purely pearly white light all the way down through all the planes of creation,
Through the galaxies and solar systems,
Into our solar system,
Into the earth's atmosphere,
Through the sky,
Coming closer to where you are resting,
Into the ceiling of where you are,
Into the space of your bedroom,
And into every single cell of your body.
Taking a few deep breaths here,
Allowing this energy to nourish,
To re-energize,
To rejuvenate every single aspect of your being.
We're going to enjoy this in silence for a few minutes.
Now we're going to start scanning again the body,
Bringing this pearly,
Purely white light to all areas of the body,
Allowing every single cell of your body to merge into the oneness of creation.
So just bring your attention to the toes.
The big toe of the right foot,
The second toe of the right foot,
Third toe of the right foot,
Fourth toe of the right foot,
And fifth toe of the right foot.
Allowing the muscles of your toes of the right foot to relax deeper into the mattress to release any weight or unnecessary tension.
Allowing the ligaments,
The tendons of the right toes to give down their weight.
Allowing the bones,
The veins and the arteries of the right toes to relax deeper down their weight.
And allowing all of the cells of your right toes to melt down.
Taking your attention to the left toes,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
And left fifth toe.
Allowing the muscles,
The tissues,
The ligaments,
Tendons,
Arteries and veins,
The bones of your left toe to release their weight down into the mattress.
Allowing the attention to come to the base of the toes of your left foot.
Allowing your attention to fall into the base of the toes of the left foot,
The sole of the left foot,
The top of your left foot,
And the heel of the left foot.
Allowing the muscles and tissues,
The bones,
Ligaments and tendons to open up their weight down into the mattress.
Allowing the arteries and the veins of your left foot to relax and open,
Giving their weight into the mattress.
Allowing all the skin of your left foot to soften even deeper down.
Feeling your whole left foot completely surrendering its weight down into the mattress.
Taking your attention to the base of the right toes,
The sole of the right foot,
The heel of the right foot,
And the top of the right foot.
Allowing all the muscles of your right foot,
The tissues,
The veins,
The bones to give their weight down into the mattress.
Allowing the skin of your right foot to soften down.
Feeling all of your right foot and your left foot completely soften down into the mattress and into the earth.
Taking your attention to the right ankle.
Allowing the bones,
Muscles,
Tissues,
Veins,
Arteries and skin to let go of any effort and give their weight into the mattress.
Allowing your attention to come into the left ankle.
Allowing the bones,
The muscles,
The tissues,
The arteries and veins and the skin of your left ankle to release and soften their weight and any tension down.
Allowing this melting sensation of giving down into the mattress and the earth to keep climbing up through your shin and down through the calf and into the knee of the left leg.
Feeling from the knee,
The calf,
The shin,
All the bones softening down,
Giving their weight into the earth.
All the muscles,
The arteries,
The veins,
The tissues,
Even the skin from your knee,
Your calf and shin releases and opens up down to the mattress and the earth.
Allowing your attention to swing into the right leg,
Into the right shin,
The right calf,
The right knee and observing how the bones release the weight down.
All the muscles and tissues,
The arteries and veins soften.
How even the skin of your right knee,
Calf and shin releases deeper into the mattress.
Allowing your attention to slide up through the right knee,
Into the back of your thigh,
The outer side of your thigh,
The upper part of your right thigh,
Under the inner part of your right knee.
Fine.
Allowing all the muscles of your thigh to open up,
Relax their weight down.
Allowing the bone to relax its weight down.
All the muscle,
All the tissues,
Arteries and veins,
All of your right thigh softens and opens up more of its weight down to the mattress.
Feeling into your right buttocks,
Into the hip sockets.
Allowing all the muscles of your buttocks,
The joints,
The tissues,
The bones,
Leaving the skin of your right thigh and buttocks to relax and release their weight deeper in.
Into the earth.
Feeling all your right leg deeply relaxed down into the mattress.
Allowing your attention to slide into the left thigh,
The back of the left thigh,
The outside of the left thigh,
The top of the left thigh,
The inside of the left thigh.
Feeling into your bone.
Allowing all the muscles of your left thigh to soften and relax their weight down.
All the tissues,
The arteries and the veins,
The bone,
Melting their weight down into the mattress.
Feeling all the muscles of your left thigh into the skin of the left thigh and even allowing your skin to soften down.
Feeling into the left buttocks and the left hip joint.
Allowing muscles and tissues,
Bones and veins and arteries to release their weight down.
Feeling all of your left leg relaxed down,
Melting into the mattress.
Feeling both of your legs releasing their weight down into the mattress.
Feeling into your hips,
Your pelvic ball,
Your sacrum,
Your organs in the pelvic area,
Your muscles,
The tissues,
The arteries and veins,
The bones,
Just relax and keep their weight softening deeper into the mattress.
Allowing any unnecessary tension stored in the hip muscles to release down.
Allowing any unnecessary tension stored in the hip bones to soften down.
Allowing any unnecessary tension on the hips tissues to be released and soften down.
Allowing all of your pelvic ball to melt deeper into the earth.
Feeling your hips completely relaxed and surrendered into the mattress.
And feeling your whole right leg and your whole left leg completely relaxed and surrendered into the mattress.
Now let your attention come into the lower belly,
The lower back,
The left side,
Of the waist,
The right side of the waist.
Let your attention expand to every organ from the waist down and let your large intestine relax and soften.
Let your small intestine relax and soften.
Your stomach to soften its weight down.
Allowing all the tissues of your stomach and your small and large intestine to soften down.
Allowing your gallbladder to release any tension.
Allowing the pancreas,
The kidneys to soften their weight down.
Allowing the cells of your kidneys,
Of your pancreas the cells of your stomach and your gallbladder and both intestines to soften.
Release their weight down and release any unnecessary tension they've been holding on to.
Allowing your liver to release any tension,
To relax.
All the weight of the cells of your liver relax down.
All the organs on your torso release their tension.
Release their effort and find perfect balance as they release the weight and tension down into the surface that you're on.
Allowing your attention to come to the bottom ribs,
To the diaphragm.
Allowing any tension to soften and melt away from your diaphragm.
Feeling into the side ribs,
The back ribs,
The front ribs,
The sternum.
All of your vertebrae from the tailbone all the way up.
To the neck to release and relax their weight down.
Feeling all the muscles and tissues around your vertebrae.
Around your neck and your ribs.
To open up and soften their weight down into the surface that you're on.
Taking your attention to your lungs and all the intrinsic part of your lungs.
Your trachea,
Allowing all the parts of your lungs to soften down.
Allowing every breath to be calming and gentle.
Taking your attention to your heart organ,
To all the cavities of your heart.
And allowing this muscle,
This organ,
All the tissues of your heart,
All the cells of your heart to relax and soften into the earth.
Taking your attention to the shoulders,
The shoulder blades.
Allowing all the muscles and tissues and bones here to soften down.
Taking your attention to the left shoulder.
The left armpit.
Allowing these areas to soften.
And allowing your attention to melt into the left upper arm.
Softening the muscles,
The bones,
The tissues.
All the way down into the elbow,
The elbow,
The forearm.
Softening the wrist,
The top of the hand,
The palm of the hand.
Softening your left thumb,
Your index finger,
The middle finger of your left hand,
The fourth finger,
And the pinky finger.
Feeling your whole left hand and left arm.
Just softening all the bones,
The cells,
The tissues.
Softening all the weight of your left arm down into the earth.
Taking your attention to the right shoulder.
Softening the right shoulder,
The right armpit.
Allowing your attention to come to the right.
The left upper arm.
Bicep and tricep soften.
The bones and tissues.
Softening the weight of your elbow.
Releasing any unnecessary tension.
Feeling into your forearm.
The right wrist.
The right top of the hand.
Right palm softens.
Feeling into the right thumb.
Right index finger.
Right middle finger.
The right fourth finger.
And the right pinky finger.
Allowing all the cells,
The bones and muscles of your right arm to release their weight deeper down into the mattress.
Taking your attention to the pit of the throat.
All of the throat and the neck.
Allowing your cervical spine to soften.
All the muscles of the neck to release any held up tension.
All the muscles in the back of your skull.
In the back of your jaw.
The bottom jaw,
The top jaw to release.
Releasing any tension from the tongue,
The cheeks.
Feeling into the left ear.
The right ear.
Releasing down the weight of both ears deeper into the mattress.
Feeling into all of the muscles of your face.
The forehead.
The muscles around your eyes.
On your eyebrows.
On your cheekbones.
Releasing all the muscles of your face,
Allowing them to melt.
Down into the mattress.
Feeling into the scalp.
The back of your head.
The top of your head.
All of your head.
And releasing all of the tension from the back of your head.
Release the tension from your head down into the mattress and into the earth.
Releasing also the weight of your brain.
The weight of the left hemisphere,
The right hemisphere.
The weight of the grey matter,
The white matter of the brain.
Releasing the weight of your whole brain and the cells of your brain.
Taking a moment to feel your whole body completely relaxed and softened into the mattress.
Feel into all the connective tissue of your body.
All of the veins and the arteries.
All of the liquids flowing through your body.
And also allow this to soften and release its weight deeper into the mattress.
Your whole body relaxed and softened into the mattress.
From here,
Start to visualize,
To imagine,
To feel,
To experience,
To feel your whole body relaxed and softened into the mattress.
A calming blue light ignites in all of the cells of your body.
Feeling and visualizing the trillion of cells that compose your body.
Colored,
Ignited by this calming blue light.
With sparkles of golden light in them.
And allow this calming golden sparkly light to feel the sensation of your whole body.
Allowing your felt sense to be wrapped by this calming blue golden energy.
Penetrating all of your bones.
From the toes,
The feet and the ankles.
The shins and the knees,
The femur and the hips.
The tailbone,
The sacrum and the whole spine,
All the way up into the cervical spine.
Your skull,
The ribs,
The collarbones.
The shoulders and shoulder blades and all the arm and hand bones are colored and filled with this calming blue golden light.
All the muscles of your feet,
Your ankles,
Your calves,
Your knees and your thighs,
Your buttocks and your hips,
Your belly and your back.
All the muscles of your chest and your arms,
All the muscles of your hands and your neck,
All the muscles of your throat,
Your jaw,
Your face and your scalp are colored by this calming blue golden energy.
Energy and light.
All of the tissues in your body,
All of the veins and arteries are colored by this blue golden calming energy and light.
Allowing every single cell to be nurtured by this calming blue golden light.
Now observe how this blue golden light starts to sink down from every single cell in your body.
Visualize this blue golden light softening your body even deeper into the mattress.
Flowing through the mattress into the floor.
Through the floor into the base of your home,
Of where you're at.
Allowing this golden blue energy to soften even deeper into this thick layer of earth,
Stones and roots,
Of bacteria and minerals.
Just observe this beautiful blue golden light sinking deeper and deeper into the earth.
Crossing minerals and stones,
Caves and rivers,
Sands,
Going further into the earth.
Crossing all layers of the earth until it reaches the very center of the earth.
Until it connects with the heart,
The heartbeat of the earth.
Feel this blue golden energy connecting with the heart center of the earth.
Visualizing,
Sensing,
Feeling the gentle pulse of the earth's heartbeat.
And connecting with the center of the earth with her heartbeat.
Allow your body to rest here in the calming,
Warm,
Swaying breath of the earth.
You can allow your body to soften even more into the earth's heartbeat.
Allowing any worries or thoughts or pains to be transformed by the earth's loving heartbeat.
Knowing the earth is supporting you,
Holding you and that she can take all of these thoughts and worries and pains,
All of this stress,
Any situation and compost them.
The same way the forest composts waste into nutrients for new growth.
Take a few moments here in connection with the earth.
Knowing that she loves to receive this energy,
Any dense energy.
Because these energies become fuel for the new growth.
Not only for the earth,
But also opening space in you for you to connect more with the natural qualities of love and kindness that are always available on this earth.
So let's take a few more minutes enjoying this giving of your weight and thoughts,
Of your pains and worries into the earth.
And enjoying this receiving of her support.
And knowing that in this moment this is all that's required of you.
Just giving,
Softening and receiving nothing else.
Now take a deep breath in.
Exhale,
Sharing with our earth mother also all our gratitude for her.
All our gratitude for all of her existence.
Including plants,
Insects,
Bacteria,
The waters and the winds.
Including animals and humans and the elemental beings.
Sharing our gratitude with mother earth.
Also nourishing her with all our love,
All our kindness and respect for her.
With all our devotion and awe of her magnificence.
And allowing this earth energy to color the blue golden light.
We're going to allow this energy to start floating up through her heart center.
Through the layers closer to the core of the earth.
Painting all the layers with the earth energy color.
Painting all the layers with the earth energy color.
Coming up.
Crossing the sands,
The waters,
The caves,
The minerals and stones.
Crossing this wide layer of earth and bacteria,
Of roots.
Allowing this earth energy to paint all the layers with her color.
And now allowing it to come closer into the space that you're in.
Coming into the foundation of the space that you're in.
All the way up and through the floor.
All the way up into the mattress where your body's resting.
And coloring the walls,
The doors,
The floor and windows.
The furniture with the earth energy color.
Allowing this energy to come into your body through every single part of your body that's touching the mattress.
And feel,
Observe how all the cells in your body are now colored with this earth energy color.
Receiving all the nourishment they need.
All the loving warm embrace of the earth.
Let your cells rest in this energy and essence.
Allowing them to open even more to love and kindness.
To awe and wonder.
Feeling this loving energy extend to all corners of your body.
Allowing it also to come into your energy body,
Your nadis,
The channels of energy flowing through all of your body.
Allowing this energy to rest in your first chakra.
Allowing your first chakra to expand and vibrate in health and well-being.
Allowing the earth energy to rest in your second chakra.
Allowing your second chakra to expand and vibrate in health and well-being.
Allowing the earth energy to rest on your third chakra.
Allowing it to expand and vibrate in well-being.
Allowing the earth energy to rest on your fourth chakra.
Allowing your heart chakra to expand and vibrate in well-being.
Allowing the earth energy to come and rest in your throat chakra.
Allowing your throat chakra to expand and vibrate in health and well-being.
Allowing the earth energy to rest on your sixth chakra in the center of your brain.
And allowing your sixth chakra to expand and vibrate in health and well-being.
Allowing the earth energy to come to the crown of the head,
The crown chakra.
And allowing this chakra to expand and vibrate in health and well-being.
Feeling this earth energy vibrating in your whole body,
Bones,
Arteries and veins,
Muscles and tissues,
Your skin,
Your organs,
Your energy centers and your energy body.
Allowing this earth energy to bring complete health,
Relaxation and well-being into your whole body.
Now take a deep exhale and visualize this energy floating up and out your front body.
Allowing this energy to float out of the covers,
Into the room and through the ceiling.
Through the ceiling into the night sky.
Higher in the night sky passing clouds and gentle winds.
Higher into the earth's atmosphere.
And going through the earth's atmosphere out into our solar system.
Our galaxy.
All the way through the universe.
Going through all planes of creation.
And coming to rest in this realm of purely pearly white light.
And allow your attention,
This energy yourself,
To rest in the highest plane of creation.
In the plane of creation of the creator of all that is.
Allowing your attention and your being to merge with this purely pearly white light.
Taking a few moments here to just be completely merged with the creator of all that is.
Taking a deep inhale through the nose.
As you exhale bring this purely pearly white light all the way down through all the planes of creation.
Through the galaxies and solar systems.
Into our solar system.
Into the earth's atmosphere.
Through the sky coming closer to where you are resting.
Into the ceiling of where you are.
Into the space of your bedroom.
And into every single cell of your body.
Taking a few deep breaths here.
Allowing this energy to nourish,
To re-energize,
To rejuvenate every single aspect of your being.
We're going to enjoy this in silence for a few minutes.
Now we're going to start scanning again the body.
Bringing this pearly purely white light to all areas of the body.
Allowing every single cell of your body to merge into the oneness of creation.
So just bring your attention to the toes.
The big toe of the right foot.
The second toe of the right foot.
Third toe of the right foot.
Fourth toe of the right foot.
And fifth toe of the right foot.
Allowing the muscles of your toes of the right foot to relax.
Deeper into the mattress to release any weight or unnecessary tension.
Allowing the ligaments,
The tendons of the right toes to give down their weight.
Allowing the bones,
The veins and the arteries of the right toes to relax deeper down their weight.
And allowing all of the cells of your right toes to melt down.
Taking your attention to the left toes.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
And left fifth toe.
Allowing the muscles,
The tissues,
The ligaments,
Tendons,
Arteries and veins,
The bones of your left toe to release their weight down into the mattress.
Allowing the attention to come to the base of the toes of your left foot.
Allowing your attention to fall into the base of the toes of the left foot.
The sole of the left foot.
The top of your left foot.
And the heel of the left foot.
Allowing the muscles and tissues,
The bones,
Ligaments and tendons to open up their weight down into the mattress.
Allowing the arteries and the veins of your left foot to relax and open,
Giving their weight into the mattress.
Allowing all the skin of your left foot to soften even deeper down.
Feeling your whole left foot completely surrendering its weight down into the mattress.
Taking your attention to the base of the right toes.
The sole of the right foot.
The heel of the right foot.
And the top of the right foot.
Allowing all the muscles of your right foot,
The tissues,
The veins,
The bones to give their weight down into the mattress.
Allowing the skin of your right foot to soften down.
Feeling all of your right foot and your left foot completely soften down into the mattress and into the earth.
Taking your attention to the right ankle.
Allowing the bones,
Muscles,
Tissues,
Veins,
Arteries and skin to let go of any effort and give their weight into the mattress.
Allowing your attention to come into the left ankle.
Allowing the bones,
The muscles,
The tissues,
The arteries and veins and the skin of your left ankle to release and soften their weight and any tension down.
Allowing this melting sensation of giving down into the mattress and the earth to keep climbing up through your shin through the calve and into the knee of the left leg.
Feeling from the knee,
The calve,
The shin,
All the bones softening down giving their weight into the earth.
All the muscles,
The arteries,
The veins,
The tissues,
Even the skin from your knee,
Your calve and shin releases and opens up down into the mattress and the earth.
Allowing your attention to swing into the right leg,
Into the right shin,
The right calve,
The right knee and observing how the bones release the weight down.
All the muscles and tissues,
The arteries and veins soften.
How even the skin of your right knee,
Calve and shin releases deeper into the mattress.
Allowing your attention to slide up through the right knee into the back of your thigh,
The outer side of your thigh,
The upper part of your right thigh and the inner part of your right thigh.
Allowing all the muscles of your thigh to open up,
Relax their weight down.
Allowing the bone to relax its weight down.
All the muscle,
All the tissues,
Arteries and veins,
All of your right thigh softens and opens up more of its weight down to the mattress.
Feeling into your right buttocks,
Into the hip socket,
Allowing all the muscles of your buttocks,
The joints,
The tissues,
The bones leaving the skin of your right thigh and buttocks to relax and release their weight deeper into the earth.
Feeling all your right leg,
Deeply relaxed down into the mattress.
Allowing your attention to slide into the left thigh,
The back of the left thigh,
The outside of the left thigh,
The top of the left thigh,
The inside of the left thigh.
Feeling into your bone,
Allowing all the muscles of your left thigh to soften and relax their weight down.
All the tissues,
The arteries and the veins,
The bone,
Melting their weight down into the mattress.
Feeling into the skin of the left thigh and even allowing your skin to soften down.
Feeling into the left buttocks and the left hip joint.
Allowing muscles and tissues,
Bones and veins and arteries to release their weight down.
Feeling all of your left leg,
Relaxed down,
Melting into the mattress.
Feeling both of your legs,
Releasing their weight down into the mattress.
Feeling into your hips,
Your pelvic bowl,
Your sacrum,
Your organs in the pelvic area,
The muscles,
The tissues,
The arteries and veins,
The bones,
Just relax and keep their weight,
Softening deeper into the mattress.
Allowing any unnecessary tension stored in the hip muscles to release down.
Allowing any unnecessary tension stored in the hip bones to soften down.
Allowing any unnecessary tension on the hips tissues to be released.
And soften down.
Allowing all of your pelvic bowl to melt deeper into the earth.
Feeling your hips completely relaxed and surrendered into the mattress.
And feeling your whole right leg and your whole left leg completely relaxed and surrendered into the mattress.
Now let your attention come into the lower belly,
The lower back,
The left side of the waist,
The right side of the waist.
Let your attention expand to every organ from the waist down and let your large intestine relax and soften.
Let your small intestine relax and soften.
Allowing your stomach to soften its weight down.
Allowing all the tissues of your stomach and your small and large intestine to soften down.
Allowing your gallbladder to release any tension.
Allowing the pancreas,
The kidneys,
To soften their weight down.
Allowing the cells of your kidneys,
Of your pancreas,
The cells of your stomach and your gallbladder and both intestines to soften,
Release their weight down and release any unnecessary tension they've been holding onto.
Allowing your liver to release any tension,
To relax.
All the weight of the cells of your liver relax down.
All the organs on your torso release their tension,
Release their effort and find perfect balance as they release the weight and tension down into the surface that you're on.
Allowing your attention to come to the bottom ribs,
To the diaphragm.
Allowing any tension to soften and melt away from your diaphragm.
Feeling into the side ribs,
The back ribs,
The front ribs,
The sternum,
All of your vertebrae from the tailbone all the way up to the neck to release and relax their weight down.
Feeling all the muscles and tissues around your vertebrae,
Around your neck and your ribs to open up and soften their weight down into the surface that you're on.
Taking your attention to your lungs and all the intrinsic parts of your lungs.
Your trachea,
Allowing all the parts of your lungs to soften down.
Allowing every breath to be calming and gentle.
Taking your attention to your heart organ to all the cavities of your heart and allowing this muscle,
This organ all the tissues of your heart all the cells of your heart to relax and soften into the earth.
Taking your attention to the shoulders,
The shoulder blades allowing all the muscles and tissues and bones here to soften down.
Taking your attention to the left shoulder the left armpit allowing these areas to soften and allowing your attention to melt into the left upper arm softening the muscles the muscles,
The bones,
The tissues all the way down into the elbow the forearm softening the wrist the top of the hand,
The palm of the hand softening your left thumb your index finger the middle finger of your left hand the fourth finger and the pinky finger feeling your whole left hand and left arm just softening all the bones the bones,
The cells,
The tissues softening all the weight of your left arm down into the earth taking your attention to the right shoulder softening the right shoulder the right armpit allowing your attention to come to the right upper arm the bicep and tricep soften the bones and tissues softening the weight of your elbow releasing any unnecessary tension feeling into your forearm the right wrist right top of the hand right palm softens feeling into the right thumb right index finger the middle finger right middle finger the right fourth finger and the right pinky finger allowing all the cells the bones and muscles of your right arm to release their weight deeper down down into the mattress taking your attention to the pit of the throat all of the throat and the neck allowing your cervical spine to soften all the muscles of the neck to release any held up tension all the muscles in the back of your skull the back of your jaw the bottom jaw,
The top jaw to release releasing any tension from the tongue,
The cheeks feeling into the left ear the right ear releasing down the weight of both ears deeper into the mattress feeling into all of the muscles of your face the forehead the muscles around your eyes on your eyebrows on your cheekbones releasing all the muscles of your face allowing them to melt releasing all the muscles of your face allowing them to melt down into the mattress feeling into the scalp the back of your head the top of your head all of your head and release the tension from your head down into the mattress and into the earth releasing also the weight of your brain the weight of the left hemisphere the right hemisphere the weight of the grey matter the white matter of the brain releasing the weight the weight of your whole brain and the cells of your brain taking a moment to feel your whole body completely relaxed and softened into the mattress feel into all the connective tissue of your body all of the veins and the arteries all of the liquids flowing through your body and also allow this to soften and release its weight deeper into the mattress your body softened into the mattress your whole body relaxed and softened into the mattress from here start to visualize to imagine,
To feel a calming blue light ignite in all of the cells of your body feeling and visualizing the trillion of cells that compose your body colored,
Ignited by this calming blue light with sparkles of golden light in them and allow this calming,
Golden,
Sparkly light to feel the sensation of your whole body allowing your felt sense to be wrapped by this calming,
Blue,
Golden energy penetrating all of your bones from the toes the feet and the ankles the shins and the knees the femur and the hips the tailbone from the sacrum and the whole spine all the way up into the cervical spine your skull the ribs the collarbones the shoulders and shoulder blades and all the arm and hand bones are colored and filled with this calming,
Blue,
Golden light all the muscles of your feet,
Your ankles your calves,
Your knees and your thighs your buttocks and your hips your belly and your back all the muscles of your chest and your arms all the muscles of your hands and your neck all the muscles of your throat your jaw,
Your face and your scalp are colored by this calming blue,
Golden energy and light all of the tissues in your body all of the veins and arteries are colored by this blue,
Golden,
Calming energy and light allowing every single cell to be nurtured by this calming blue,
Golden light now observe how this blue,
Golden light starts to sink down from every single cell in your body visualize this blue,
Golden light softening your body even deeper into the mattress flowing through the mattress into the floor through the floor into the base of your home of where you're at allowing this golden,
Blue energy to soften even deeper into this thick layer of earth,
Stones and roots of bacteria and minerals just observe this beautiful blue,
Golden light sinking deeper and deeper into the earth crossing minerals minerals and stones caves and rivers sands going further into the earth crossing all layers of the earth until it reaches the very center of the earth until it connects with the heart the heartbeat of the earth feel this blue golden energy connecting with the heart center of the earth visualizing sensing feeling the gentle pulse of the earth's heartbeat and connecting with the center of the earth with her heartbeat allow your body to rest here in the calming warm,
Swaying breath of the earth you can allow your body to soften even more into the earth's heartbeat allowing any worries or thoughts or pains to be transformed by the earth's loving heartbeat knowing the earth is supporting you holding you and that she can take all of these thoughts and worries and pains all of this stress any situation and compost them the same way the forest composts waste into nutrients for new growth take a few moments here in connection with the earth knowing that she loves to receive this energy any dense energy because these energies become fuel for the new growth not only for the earth but also opening space in you for you to connect more with the natural qualities of love and kindness that are always available on this earth so let's take a few more minutes enjoying this giving of your weight and thoughts of your pains and worries into the earth and enjoying this receiving of her support knowing that in this moment this is all that's required of you just giving softening and receiving nothing else now take a deep breath in exhale sharing with our earth mother also all our gratitude for her all our gratitude for all of her existence including plants insects,
Bacteria the waters and the winds including animals and humans and the elemental beings sharing our gratitude with mother earth also nourishing her with all our love all our kindness and respect for her with all our devotion and awe of her magnificence and allowing this earth energy to color the blue golden light we're going to allow this energy to start floating up through her heart center through the layers closer to the core of the earth painting all the layers with the earth energy color coming up crossing the sands the waters,
The caves the minerals and stones crossing this wide layer of earth and bacteria of roots allowing this earth energy to paint all the layers with her color and now allowing it to come closer and closer into the space that you're in coming into the foundation of the space that you're in all the way up and through the floor all the way up into the mattress where your body is resting and coloring the walls the doors,
The floor and windows the furniture with the earth energy color allowing this energy to come into your body through every single part of your body that's touching the mattress and feel,
Observe how all the cells in your body are now colored with this earth energy color receiving all the nourishment they need all the loving,
Warm embrace of the earth let your cells rest in this energy and essence allowing them to open even more to love and kindness to awe and wonder feeling this loving energy extend to all corners of your body allowing it also to come into your energy body your nadis the channels of energy flowing through all of your body allowing this energy to rest in your first chakra allowing your first chakra to expand and vibrate in health and well-being allowing the earth energy to rest in your second chakra allowing your second chakra to expand and vibrate in health and well-being allowing the earth energy to rest in your third chakra allowing it to expand and vibrate in well-being allowing the earth energy to rest in your fourth chakra allowing your heart chakra to expand and vibrate in well-being allowing the earth energy to come and rest in your throat chakra allowing your throat chakra to expand and vibrate in health and well-being allowing the earth energy to rest in your sixth chakra in the center of your brain and allowing your sixth chakra to expand and vibrate in health and well-being allowing the earth energy to come to the crown of the head the crown chakra and allowing this chakra to expand and vibrate in health and well-being feeling this earth energy vibrating in your whole body bones arteries and veins muscles and tissues your skin your organs your energy centers and your energy body allowing this earth energy to bring complete health,
Relaxation and well-being into your whole body now take a deep exhale and visualize this energy floating up and out your front body allowing this energy to float out of the covers into the room and through the ceiling through the ceiling into the night sky higher in the night sky passing clouds and gentle winds higher into the earth's atmosphere and going through the earth's atmosphere out into our solar system our galaxy all the way through the universe going through all planes of creation and coming to rest in this realm of purely pearly white light and allow your attention this energy yourself to rest in the highest plane of creation in the plane of creation of the creator of all that is allowing your attention and your being to merge with this purely pearly white light taking a few moments here to just be completely merged with the creator of all that is taking a deep inhale through the nose as you exhale bring this purely pearly white light all the way down through all the planes of creation through the galaxies and solar systems into our solar system into the earth's atmosphere through the sky coming closer to where you are resting deep into the ceiling of where you are into the space of your bedroom and into every single cell of your body taking a few deep breaths here allowing this energy to nourish to re-energize to rejuvenate every single aspect of your being we're gonna enjoy this in silence for a few minutes now we're gonna start scanning again the body bringing this pearly purely white light to all areas of the body allowing every single cell of your body to merge into the oneness of creation so just bring your attention to the toes the big toe of the right foot the second toe of the right foot third toe of the right foot fourth toe of the right foot and fifth toe of the right foot allowing the muscles of your toes of the right foot to relax deeper into the mattress to release any weight or unnecessary tension allowing the ligaments the tendons of the right toes to give down their weight allowing the bones,
The veins and the arteries of the right toes to relax deeper down allowing all of the cells of your right toes to melt down taking your attention to the left toes left big toe left second toe left third toe left fourth toe and left fifth toe allowing the muscles the tissues the ligaments tendons,
Arteries and veins the bones of your left toe to release their weight down into the mattress allowing the attention to come to the base of the toes of your left foot allowing your attention to fall into the base of the toes of the left foot the sole of the left foot the top of your left foot and the heel of the left foot allowing the muscles and tissues the bones ligaments and tendons to open up their weight down into the mattress allowing the arteries and the veins of your left foot to relax and open keeping their weight into the mattress allowing all the skin of your left foot to soften even deeper down feeling your whole left foot completely surrendering its weight down into the mattress taking your attention to the base of the right toes the sole of the right foot the heel of the right foot and the top of the right foot allowing all the muscles of your right foot the tissues the veins,
The bones to give their weight down into the mattress allowing the skin of your right foot to soften down feeling all of your right foot and your left foot completely soften down into the mattress and into the earth taking your attention to the right ankle allowing the bones muscles,
Tissues,
Veins arteries and skin to let go of any effort and give their weight into the mattress allowing your attention to come into the left ankle allowing the bones the muscles the tissues the arteries and veins and the skin of your left ankle to release and soften their weight and any tension down allowing this melting sensation of giving down into the mattress and the earth to keep climbing up through your shin through the calf and into the knee of the left leg feeling from the knee the calf,
The shin all the bones softening down giving their weight into the earth all the muscles the arteries,
The veins the tissues even the skin from your knee your calf and shin releases and opens up down into the mattress and the earth allowing your attention to swing into the right leg into the right shin the right calf the right knee and observing how the bones release their weight down how the muscles and tissues the arteries and veins soften how even the skin of your right knee,
Calf and shin releases deeper into the mattress allowing your attention to slide up through the right knee into the back of your thigh the outer side of your thigh the upper part of your right thigh and the inner part of your right thigh allowing all the muscles of your thigh to open up relax their weight down allowing the bone to relax its weight down all the muscle,
All the tissues arteries and veins all of your right thigh softens and opens up more of its weight down to the mattress feeling into your right buttocks into the hip socket allowing all the muscles of your buttocks the joints,
The tissues,
The bones leaving the skin of your right thigh and buttocks to relax and release their weight deeper into the earth feeling all your right leg deeply relaxed down into the mattress allowing your attention to slide into the left thigh the back of the left thigh the outside of the left thigh the top of the left thigh the inside of the left thigh feeling into your bone allowing all the muscles of your left thigh to soften and relax their weight down all the tissues the arteries and the veins,
The bones melting their weight down into the mattress feeling into the skin of the left thigh and even allowing your skin to soften down feeling into the left buttocks and the left hip joint allowing muscles and tissues bones and veins and arteries to release their weight down feeling all of your left leg relaxed down melting into the mattress feeling both of your legs releasing their weight down into the mattress feeling into your hips your pelvic bowl your sacrum your organs in the pelvic area the muscles the tissues the arteries and veins the bones just relax and keep their weight softening deeper into the mattress allowing any unnecessary tension stored in the hip muscles to release down allowing any unnecessary tension stored in the hip bones to soften down allowing any unnecessary tension on the hips tissues to be released and softened down allowing all of your pelvic bowl to melt deeper into the earth feeling your hips completely relaxed and surrendered into the mattress and feeling your whole right leg and your whole left leg completely relaxed and surrendered into the mattress now let your attention come into the lower belly the lower back the left side of the waist the right side of the waist let your attention expand to every organ from the waist down and let your large intestine relax and soften let your small intestine relax and soften your stomach to soften its weight down allowing all the tissues of your stomach and your small and large intestine to soften down allowing your gallbladder to release any tension allowing the pancreas the kidneys to soften their weight down allowing the cells of your kidneys,
Of your pancreas the cells of your stomach and your gallbladder and both intestines to soften,
Release their weight down and release any unnecessary tension they've been holding onto allowing your liver to release any tension,
To relax all the weight of the cells of your liver,
Relax down all the organs on your torso,
Release their tension,
Release their effort and find perfect balance as they release the weight and tension down into the surface that you're on allowing your attention to come to the bottom ribs to the diaphragm allowing any tension to soften and melt away from your diaphragm feeling into the side ribs,
The back ribs,
The front ribs the sternum all of your vertebrae from the tailbone all the way up to the neck to release and relax their weight down feeling all the muscles and tissues around your vertebrae around your neck and your ribs to open up and soften their weight down into the surface that you're on taking your attention to your lungs and all the intrinsic parts of your lungs your trachea allowing all the parts of your lungs to soften down allowing every breath to be calm and gentle taking your attention to your heart organ to all the cavities of your heart and allowing this muscle,
This organ all the tissues of your heart all the cells of your heart to relax and soften into the earth taking your attention to the shoulders the shoulder blades allowing all the muscles and tissues and bones here to soften down taking your attention to the left shoulder,
The left armpit allowing these areas to soften and allowing your attention to melt into the left upper arm softening the muscles,
The bones,
The tissues all the way down into the elbow the forearm softening the wrist the top of the hand the palm of the hand softening your left thumb your index finger the middle finger the third finger of your left hand the fourth finger and the pinky finger feeling your whole left hand and left arm just softening all the bones the cells,
The tissues softening all the weight of your left arm down into the earth taking your attention to the right shoulder softening the right shoulder the right armpit allowing your attention to come to the right upper arm bicep and tricep soften the bones and tissues softening the weight of your elbow releasing any unnecessary tension feeling into your forearm the right wrist right top of the hand right palm softens feeling into the right thumb right index finger right middle finger the right fourth finger and the right pinky finger allowing all the cells the bones and muscles of your right arm to release their weight deeper down into the mattress taking your attention to the pit of the throat all of the throat and the neck allowing your cervical spine to soften all the muscles of the neck to release any held up tension all the muscles in the back of your skull the back of your jaw the bottom jaw the top jaw to release releasing any tension from the tongue the cheeks feeling into the left ear the right ear releasing down the weight of both ears deeper into the mattress feeling into all of the muscles of your face the forehead the muscles around your eyes on your eyebrows on your cheekbones releasing all the muscles of your face allowing them to melt releasing all the muscles of your face allowing them to melt down into the mattress feeling into the scalp the back of your head the top of your head all of your head and release the tension from your head down into the mattress and into the earth releasing also the weight of your brain the weight of the left hemisphere the right hemisphere the weight of the grey matter the white matter of the brain releasing the weight of your whole brain and the cells of your brain taking a moment to feel your whole body completely relaxed and softened into the mattress feel into all the connective tissue of your body all of the veins and the arteries all of the liquids flowing through your body and also allow these to soften and release its weight deeper into the mattress your body softened into the mattress your whole body relaxed and softened into the mattress from here start to visualize to imagine,
To feel a calming blue light ignite in all of the cells of your body feeling and visualizing the trillion of cells that compose your body colored and ignited by this calming blue light with sparkles of golden light in them and allow this calming golden sparkly light to feel the sensation of your whole body allowing your felt sense to be wrapped by this calming blue golden energy penetrating all of your bones from the toes the feet and the ankles the shins and the knees the femur and the hips the tailbone the sacrum and the whole spine all the way up into the cervical spine your skull the ribs the collarbones the shoulders and shoulder blades and all the arm and hand bones are colored and filled with this calming blue golden light all the muscles of your feet your ankles,
Your calves your knees and your thighs your buttocks and your hips your belly and your back all the muscles of your chest and your arms all the muscles of your hands and your neck all the muscles of your throat your jaw,
Your face and your scalp are colored by this calming blue golden energy and light all of the tissues in your body all of the veins and arteries are colored by this blue golden calming energy and light allowing every single cell to be nurtured by this calming blue golden light now observe how this blue golden light starts to sink down from every single cell in your body visualize this blue golden light softening your body even deeper into the mattress flowing through the mattress into the floor through the floor into the base of your home,
Of where you're at allowing this golden blue energy to soften even deeper into this thick layer of earth stones and roots of bacteria and minerals just observe this beautiful blue golden light sinking deeper and deeper into the earth crossing minerals and stones caves and rivers sands going further into the earth crossing all layers of the earth until it reaches the very center of the earth until it connects with the heart,
The heartbeat of the earth feel this blue golden energy connecting with the heart center of the earth visualizing,
Sensing,
Feeling the gentle pulse of the earth's heartbeat and connecting with the center of the earth with her heartbeat allow your body to rest here in the calming,
Warm,
Swaying breath of the earth you can allow your body to soften even more into the earth's heartbeat allowing any worries or thoughts or pains to be transformed by the earth's loving heartbeat knowing the earth is supporting you holding you and that she can take all of these thoughts and worries and pains all of this stress any situation and compost them the same way the forest composts waste into nutrients for new growth take a few moments here in connection with the earth knowing that she loves to receive this energy any dense energy because these energies become fuel for the new growth not only for the earth but also opening space in you for you to connect more with the natural qualities of love and kindness that are always available on this earth so let's take a few more minutes enjoying this giving of your weight and thoughts of your pains and worries into the earth and enjoying this receiving of her support knowing that in this moment this is all that's required of you just giving softening and receiving nothing else now take a deep breath in exhale sharing with our earth mother also all our gratitude for her all our gratitude for all of her existence including plants insects,
Bacteria the waters and the winds including animals and humans and the elemental beings sharing our gratitude with mother earth also nourishing her with all our love all our kindness and respect for her with all our devotion and awe of her magnificence and allowing this earth energy to color the blue golden light we're going to allow this energy to start floating up through her heart center through the layers closer to the core of the earth painting all the layers with the earth energy color coming up crossing the sands the waters,
The caves the minerals and stones crossing this wide layer of earth and bacteria of roots allowing this earth energy to paint all the layers with her color and now allowing it to come closer into the space that you're in coming into the foundation of the space that you're in all the way up and through the floor all the way up into the mattress where your body is resting and coloring the walls the doors,
The floor and windows the furniture with the earth energy color allowing this energy to come into your body through every single part of your body that's touching the mattress and feel,
Observe how all the cells in your body are now colored with this earth energy color receiving all the nourishment they need all the loving,
Warm embrace of the earth let your cells rest in this energy and essence allowing them to open even more to love and kindness to awe and wonder feeling this loving energy extend to all corners of your body allowing it also to come into your energy body your nadis the channels of energy flowing through all of your body allowing this energy to rest in your first chakra allowing your first chakra to expand and vibrate in health and well-being allowing the earth energy to rest in your second chakra allowing your second chakra to expand and vibrate in health and well-being allowing the earth energy to rest in your third chakra allowing it to expand and vibrate in well-being allowing the earth energy to rest in your fourth chakra allowing your heart chakra to expand and vibrate in well-being allowing the earth energy to come and rest in your throat chakra allowing your throat chakra to expand and vibrate in health and well-being allowing the earth energy to rest in your sixth chakra in the center of your brain and allowing your sixth chakra to expand and vibrate in health and well-being allowing the earth energy to come to the crown of the head the crown chakra and allowing this chakra to expand and vibrate in health and well-being feeling this earth energy vibrating in your whole body bones arteries and veins muscles and tissues your skin your organs your energy centers and your energy body allowing this earth energy to bring complete health,
Relaxation and well-being into your whole body now take a deep exhale and visualize this energy floating up and out your front body allowing this energy to float out of the covers into the room and through the ceiling through the ceiling into the night sky higher in the night sky passing clouds and gentle winds higher into the earth's atmosphere and going through the earth's atmosphere out into our solar system our galaxy all the way through the universe going through all planes of creation and coming to rest in this realm of purely pearly white light and allow your attention this energy yourself to rest in the highest plane of creation in the plane of creation of the creator of all that is allowing your attention and your being to merge with this purely pearly white light taking a few moments here to just be completely merged with the creator of all that is taking a deep inhale through the nose as you exhale bring this purely pearly white light all the way down through all the planes of creation through the galaxies and solar systems into our solar system into the earth's atmosphere through the sky coming closer to where you are resting deep into the ceiling of where you are into the space of your bedroom and into every single cell of your body taking a few deep breaths here allowing this energy to nourish to re-energize to rejuvenate every single aspect of your being we're gonna enjoy this in silence for a few minutes now we're gonna start scanning again the body bringing this pearly purely white light to all areas of the body allowing every single cell of your body to merge into the oneness of creation so just bring your attention to the toes the big toe of the right foot the second toe of the right foot third toe of the right foot fourth toe of the right foot and fifth toe of the right foot allowing the muscles of your toes of the right foot to relax deeper into the mattress to release any weight or unnecessary tension allowing the ligaments the tendons of the right toes to give down their weight allowing the bones,
The veins and the arteries of the right toes to relax deeper down allowing all of the cells of your right toes to melt down taking your attention to the left toes left big toe left second toe left third toe left fourth toe and left fifth toe allowing the muscles the tissues the ligaments tendons,
Arteries and veins the bones of your left toe to release their weight down into the mattress allowing the attention to come to the base of the toes of your left foot allowing your attention to fall into the base of the toes of the left foot the sole of the left foot the top of your left foot and the heel of the left foot allowing the muscles and tissues the bones ligaments and tendons to open up their weight down into the mattress allowing the arteries and the veins of your left foot to relax and open giving their weight into the mattress allowing all the skin of your left foot to soften even deeper down feeling your whole left foot completely surrendering its weight down into the mattress taking your attention to the base of the right toes the sole of the right foot the heel of the right foot and the top of the right foot allowing all the muscles of your right foot the tissues the veins,
The bones to give their weight down into the mattress allowing the skin of your right foot to soften down feeling all of your right foot and your left foot completely soften down into the mattress and into the earth taking your attention to the right ankle allowing the bones,
Muscles tissues,
Veins,
Arteries and skin to let go of any effort and give their weight into the mattress allowing your attention to come into the left ankle allowing the bones the bones,
The muscles the tissues the arteries and veins and the skin of your left ankle to release and soften their weight and any tension down allowing this melting sensation of giving down into the mattress and the earth to keep climbing up through your shin through the calf and into the knee of the left leg feeling from the knee,
The calf,
The shin all the bones softening down giving their weight into the earth all the muscles the arteries the arteries,
The veins,
The tissues even the skin from your knee,
Your calf and shin releases and opens up down to the mattress and the earth allowing your attention to swing into the right leg into the right shin the right calf the right knee and observing how the bones release their weight down all the muscles and tissues the bones the arteries and veins soften how even the skin of your right knee,
Calf and shin releases deeper into the mattress allowing your attention to slide up through the right knee into the back of your thigh the outer side of your thigh the upper part of your right thigh and the inner part of your right thigh allowing all the muscles of your thigh to open up relax their weight down allowing the bone to relax its weight down all the muscles,
All the tissues arteries and veins all of your right thigh softens and opens up more of its weight down to the mattress feeling into your right buttocks into the hip socket allowing all the muscles of your buttocks the joints,
The tissues the bones leaving the skin of your right thigh and buttocks to relax and release their weight deeper into the earth feeling all your right leg deeply relaxed down into the mattress allowing your attention to slide into the left thigh the back of the left thigh the outside of the left thigh the top of the left thigh the inside of the left thigh feeling into your bone allowing all the muscles of your left thigh to soften and relax their weight down all the tissues,
The arteries and the veins,
The bones melting their weight down into the mattress feeling into the skin of the left thigh and even allowing your skin to soften down feeling into the left buttocks and the left hip joint allowing muscles and tissues bones and veins and arteries to release their weight down feeling all of your left leg relaxed down melting into the mattress feeling both of your legs releasing their weight down into the mattress feeling into your hips your pelvic bowl your sacrum your organs in the pelvic area the muscles the tissues,
The arteries and veins the bones just relax and keep their weight softening deeper into the mattress allowing any unnecessary tension stored in the hip muscles to release down allowing any unnecessary tension stored in the hip bones to soften down allowing any unnecessary tension on the hips tissues to be released and soften down allowing all of your pelvic bowl to melt deeper into the earth feeling your hips completely relaxed and surrendered into the mattress feeling your whole right leg and your whole left leg completely relaxed and surrendered into the mattress now let your attention come into the lower belly the lower back the left side of the waist the right side of the waist let your attention expand to every organ from the waist down and let your large intestine relax and soften let your small intestine relax and soften your stomach to soften its weight down allowing all the tissues of your stomach and your small and large intestine to soften down allowing your gallbladder to release any tension allowing the pancreas the kidneys to soften their weight down allowing the cells of your kidneys,
Of your pancreas the cells of your stomach and your gallbladder and both intestines to soften,
Release their weight down and release any unnecessary tension they've been holding onto allowing your liver to release any tension,
To relax all the weight of the cells of your liver,
Relax down all the organs on your torso,
Release their tension,
Release their effort and find perfect balance as they release the weight and tension down into the surface that you're on allowing your attention to come to the bottom ribs to the diaphragm allowing any tension to soften and melt away from your diaphragm feeling into the side ribs,
The back ribs,
The front ribs the sternum all of your vertebrae from the tailbone all the way up to the neck to release and relax their weight down feeling all the muscles and tissues around your vertebrae around your neck and your ribs to open up and soften their weight down into the surface that you're on taking your attention to your lungs and all the intrinsic parts of your lungs your trachea allowing all the parts of your lungs to soften down allowing every breath to be calming and gentle taking your attention to your heart organ to all the cavities of your heart and allowing this muscle,
This organ all the tissues of your heart all the cells of your heart to relax and soften into the earth taking your attention to the shoulders the shoulder blades allowing all the muscles and tissues and bones here to soften down taking your attention to the left shoulder,
The left armpit allowing these areas to soften and allowing your attention to melt into the left upper arm softening the muscles,
The bones,
The tissues all the way down into the elbow the forearm softening the wrist the top of the hand the palm of the hand softening your left thumb your index finger the middle finger the third finger of your left hand the fourth finger and the pinky finger feeling your whole left hand and left arm just softening all the bones the cells,
The tissues softening all the weight of your left arm down into the earth taking your attention to the right shoulder softening the right shoulder the right armpit allowing your attention to come to the right upper arm the bicep and tricep soften the bones and tissues softening the weight of your elbow releasing any unnecessary tension feeling into your forearm the right wrist right top of the hand right palm softens feeling into the right thumb right index finger right middle finger the right fourth finger and the right pinky finger allowing all the cells the bones and muscles of your right arm to release their weight deeper down into the mattress taking your attention to the pit of the throat all of the throat and the neck allowing your cervical spine to soften all the muscles of the neck to release any held up tension all the muscles in the back of your skull the back of your jaw the bottom jaw the top jaw to release releasing any tension from the tongue the cheeks feeling into the left ear the right ear releasing down the weight of both ears deeper into the mattress feeling into all of the muscles of your face the forehead the muscles around your eyes on your eyebrows on your cheekbones releasing all the muscles of your face allowing them to melt releasing all the muscles of your face allowing them to melt down into the mattress feeling into the scalp the back of your head the top of your head all of your head and release the tension from your head down into the mattress and into the earth releasing also the weight of your brain the weight of the left hemisphere the right hemisphere the weight of the grey matter the white matter of the brain releasing the weight of your whole brain and the cells of your brain taking a moment to feel your whole body completely relaxed and softened into the mattress feel into all the connective tissue of your body all of the veins and the arteries all of the liquids flowing through your body and also allow your body to soften and release its weight deeper into the mattress your body softened into the mattress your whole body relaxed and softened into the mattress from here start to visualize,
To imagine to feel a calming blue light ignite in all of the cells of your body feeling and visualizing the trillion of cells that compose your body colored,
Ignited by this calming blue light with sparkles of golden light in them and allow this calming golden sparkly light to feel the sensation of your whole body allowing your felt sense to be wrapped by this calming blue golden energy penetrating all of your bones from the toes the feet and the ankles the shins and the knees the femur and the hips the tailbone the sacrum and the whole spine all the way up into the cervical spine your skull the ribs the collarbones the shoulders and shoulder blades and all the arm and hand bones are colored and filled with this calming blue golden light all the muscles of your feet your ankles,
Your calves your knees and your thighs your buttocks and your hips your belly and your back all the muscles of your chest and your arms all the muscles of your hands and your neck all the muscles of your throat your jaw,
Your face and your scalp are colored by this calming blue golden energy and light all of the tissues in your body all of the veins and arteries are colored by this blue golden calming energy and light allowing every single cell to be nurtured by this calming blue golden light now observe how this blue golden light starts to sink down from every single cell in your body visualize this this blue golden light softening your body even deeper into the mattress flowing through the mattress into the floor through the floor into the base of your home of where you're at allowing this golden blue energy to soften even deeper into this thick layer of earth,
Stones and roots of bacteria and minerals and just observe this beautiful blue golden light sinking deeper and deeper into the earth crossing minerals and stones caves and rivers sands going further into the earth crossing all layers of the earth until it reaches the very center of the earth until it connects with the heart,
The heartbeat of the earth feel this blue golden energy connecting with the heart center of the earth visualizing sensing feeling the gentle pulse of the earth's heartbeat and connecting with the center of the earth with her heartbeat allow your body to rest here in the calming warm swaying breath of the earth you can allow your body to soften even more into the earth's heartbeat allowing any worries or thoughts or pains to be transformed by the earth's loving heartbeat knowing the earth is supporting you holding you and that she can take all of these thoughts and worries and pains all of this stress any situation and compost them the same way the forest composts waste into nutrients for new growth take a few moments here in connection with the earth knowing that she loves to receive this energy,
An intense energy because these energies become fuel for the new growth not only for the earth but also opening space in you for you to connect more with the natural qualities of love and kindness that are always available on this earth so let's take a few more minutes enjoying this giving of your weight and thoughts of your pains and worries into the earth and enjoying this receiving of her support knowing that in this moment this is all that's required of you just giving,
Softening and receiving nothing else now take a deep breath in exhale sharing with our earth mother also all our gratitude for her all our gratitude for all of her existence including plants insects,
Bacteria the waters and the winds including animals and humans and the elemental beings sharing our gratitude with mother earth also nourishing her with all our love all our kindness and respect for her with all our devotion and awe of her magnificence and allowing this earth energy to color the blue golden light we're going to allow this energy to start floating up through her heart center through the layers closer to the core of the earth painting all the layers with the earth energy color coming up crossing the sands the waters,
The caves the minerals and stones crossing allowing this wide layer of earth and bacteria of roots allowing this earth energy to paint all the layers with her color and now allowing it to come closer into the space that you're in coming into the foundation of the space that you're in all the way up and through the floor all the way up into the mattress where your body is resting and coloring the walls the doors,
The floor and windows the furniture with the earth energy color allowing this energy to come into your body through every single part of your body that's touching the mattress and feel,
Observe how all the cells in your body are now colored with this earth energy color receiving all the nourishment they need all the loving,
Warm embrace of the earth let your cells rest in this energy and essence allowing them to open even more to love and kindness to awe and wonder feeling this loving energy extend to all corners of your body allowing it also to come into your energy body your nadis the channels of energy flowing through all of your body allowing this energy to rest in your first chakra allowing your first chakra to expand and vibrate in health and well-being allowing the earth energy to rest in your second chakra allowing your second chakra to expand and vibrate in health and well-being allowing allowing the earth energy to rest in your third chakra allowing it to expand and vibrate in well-being allowing the earth energy to rest in your fourth chakra allowing your heart chakra to expand and vibrate in well-being allowing the earth energy to come and rest in your throat chakra allowing your throat chakra to expand and vibrate in health and well-being allowing the earth energy to rest in your sixth chakra in the center of your brain and allowing your sixth chakra to expand and vibrate in health and well-being allowing the earth energy to come to the crown of the head the crown chakra and allowing this chakra to expand and vibrate in health and well-being feeling this earth energy vibrating in your whole body bones arteries and veins muscles and tissues your skin,
Your organs your energy centers and your energy body allowing this earth energy to bring complete health relaxation and well-being into your whole body now take a deep exhale and visualize this energy floating up and out your front body allowing this energy to float out of the covers into the room and through the ceiling through the ceiling into the night sky higher in the night sky passing clouds and gentle winds higher into the earth's atmosphere and going through the earth's atmosphere out into our solar system our galaxy all the way through the universe going through all planes of creation and coming to rest in this realm of purely pearly white light and allow your attention this energy yourself to rest in the highest plane of creation in the plane of creation of the creator of all that is allowing your attention and your being to merge with this purely pearly white light taking a few moments here to just be completely merged with the creator of all that is taking a deep inhale through the nose as you exhale bring this purely pearly white light all the way down through all the planes of creation through the galaxies and solar systems into our solar system into the earth's atmosphere through the sky coming closer to where you are resting deep into the ceiling of where you are into the space of your bedroom and into every single cell of your body taking a few deep breaths here allowing this energy to nourish to re-energize to rejuvenate every single aspect of your being we're going to enjoy this in silence for a few minutes take a deep exhale release any practice any visualization any breath and just be just be in silence for a little bit just feeling yourself allowing all of these energies that brought nourishment health and well-being to your body to guide you as you start your day thank you for joining this meditation and i hope you had profound rest and have a beautiful day ahead
