This is Casey.
Welcome to your sleep meditation.
This track is for those who at this moment might be having a slightly overactive mind where thoughts seem to just be coming and going and it feels a little hard to take a pause and drift off to sleep.
You can either do this meditation right before bed as a practice,
Evening practice,
Or you can also lay in bed and there will be the opportunity at the end for you to just drift off to sleep.
So go ahead and find your comfortable position for this meditation.
Closing down your eyes.
To start we will go through a short box breath practice to calm your mind.
All pause for four.
Slowly emptying all the breath out of your lungs.
Inhale through your nose for 4 3 2 1.
Hold 3 2 1.
Exhale 3 2 1.
Hold 3 2 1.
Inhale 3 2 1.
Hold 3 2 1.
Exhale 3 2 1.
Hold 3 2 1.
Inhale 3 2 1.
Hold 3 2 1.
Exhale 3 2 1.
Hold 3 2 1.
Returning to your usual breathing pattern just in and out through the nose again.
And just notice the quality of the mind.
If there are still any thoughts that are very actively running in the mind,
Set an intention for those thoughts to just slowly slowly quiet down,
Leaving your body,
Leaving your brain,
Leaving your field.
And of course sometimes the more we want to get rid of these thoughts the more they seem to just cling.
If that's the case tonight,
No worries.
We're just going to make this negotiation with our thoughts that anything that is important can return in the morning when everything is fresh and clear and you have a better idea of what to do.
But for now you're just going to let them go.
So you can either simply set this as your gentle intention or if you have a visualization practice you can quite literally in your mind see the thoughts being extracted,
Pulling out of your field,
Maybe placing it at the door,
Outside your door as an energy.
And again just making that compromise that anything that's important they can return in the morning.
Continuing taking slow deep breaths and feeling your body becoming heavier and heavier as you slowly bring your awareness from your head,
Pulling the energy down,
Feeling into your shoulders,
Your chest,
Your hips and especially the lower half of the body.
And whether you're sitting upright or laying down,
I'll like you to notice the contact points between your chair,
Your bed and also your body.
And with every exhale just allowing yourself to sink a little bit deeper into all those contact points that you notice.
Great,
Now slowly bringing your awareness to your mind's eye which is just a point that's in the center between your brows.
In your mind's eye you can either visualize yourself slowly entering this space of vast nature somewhere at the top of a mountain where it's very spacious and clear.
If you're unable to or it doesn't feel comfortable to visualize yourself standing on top of the mountain you can also just see yourself in this dark void space.
Whichever the background you'll see yourself standing upright and we'll use and call on the element of air.
So the element of air will slowly come in and help us to blow away with its strong or gentle wind.
All the remaining thoughts are overactive mind.
Inviting and seeing the element of air come in now.
Maybe for some it's a gentle breeze feeling the wind in your hair.
For some you might want to visualize a strong wind today and what this wind is doing is blowing blowing all the thoughts,
The thinking mind away from your field.
So it could be your own thoughts,
Worries,
Planning,
To-do list.
It could be someone else's thoughts that's been projected onto you.
It can be thoughts about something you saw during the day on the news,
Social media,
Thoughts about something that someone said to you replaying over and over in your head.
Whatever that is,
Those thoughts that's running in your mind,
That's exactly what wind will blow away in this moment.
So I'll give you a few moments to visualize this happening in your field and there's nothing you actively need to do,
You just need to allow and see it happening.
And slowly coming back to the awareness of your body.
Maybe thanking the element of air being so helpful tonight.
And let's take a pause and take a moment to enjoy the stillness that is all around you in this moment.
Whether you're still standing on top of that mountain or in this dark void space that you see yourself in,
Just enjoying the silence.
From here you're welcome to flutter your eyes open,
Continuing with your evening,
Or if sleep is what's calling you next,
Simply allow yourself to drift off to sleep.
Wishing you a beautiful,
Restful evening.
