Hello and welcome.
In a moment,
You will begin your journey to sleep.
With the background sounds of a thunderstorm and rain at your window,
You can visualize this meditation more vividly.
Taking in a gentle deep breath to pick up any tension inside your body,
Release it even slower,
Feeling your muscles relax slightly.
Feeling naturally now,
Feel peace in every exhalation.
Simply closing your eyes,
Begin to place yourself completely in a positive,
Meditative and sleepy state.
The tinkle of wind chimes from a passing subtle breeze,
From a sprinkle of gently tapping raindrops on your slightly open window,
To a gentle distant roll of thunder.
The time has come to exchange the end of your day for sleep.
Rest deep in this moment,
As the journey of a restful night is about to begin.
As you lay there quiet and still,
Observing the sounds around you,
Feel the energy and the healing properties of each raindrop tapping at your window.
The energy of the atmosphere is refreshing,
Calming,
Cooling and relaxing in every way.
As you listen,
You hear the rain falling down onto various surfaces.
The occasional roll of thunder and a gentle breeze.
Begin to feel that scene as if it were inside your mind and body.
The overall intention of this storm is to clear away negative energy,
To replenish and rejuvenate.
Take a moment to get used to your own clearing experience,
Or even feel a breeze inside that shifts away tension,
Or better yet,
Moving older thoughts that serve no purpose away.
Whatever sensations you experience,
Be sure in your own knowing that this is positive.
Cleansing from head to toe now,
Beginning at your forehead,
A cooler,
Much more relaxed area of muscle and looseness.
Sense the swirls of the rain and wind cleansing you into a more peaceful state.
Be one with the storm,
It's there to help.
The more you synchronise,
The more you benefit.
Freely allow that clearing sensation to move down to your eyes,
Loosening each eyelid to a softer version of itself.
You are calm,
Balanced and safe in this moment,
To relax as deeply as you wish.
In sensing even the smallest amount of relaxation,
Allow your head to rest down for tonight without worry,
Stress or tension.
Soft as can be.
This time is just for you.
You may feel unfamiliar with the sensation of just being in this moment.
Whatever pleasant and cosy feelings you discover,
Be free to delve deeper into them.
There you will find true relaxation,
Deepened calmness and peace in sight.
With your next automatic breath,
Breathe more freely as your own inward clearing storm passes through your nose,
Cheeks and upper lip.
Notice how cool the muscles around your nose are and your upper lip is drawn into a less tense position.
Each breath deepening as you find the calmness on the edge of very sleepy sensations,
Your mind becoming ever more clear and your body settling down further in relief.
Your bottom lip,
Jaw and neck gravitating downwards,
In sync with the slower pace in your mind and the calmer posture of your body.
As those clearing subtleties pass down your neck to your shoulders,
The experience of a clear mind can now be recognised with each slower breath.
Calm matters not in this moment as you begin to feel heavier by letting go more.
Clear your mind more now by sending any remaining unwanted thoughts down your body and out of your toes.
Feeling much cooler,
Calmer and more relaxed,
Feel your shoulders now deflate,
Your arms become heavier and your wrists releasing your hands into a willing limp state.
The more you relax,
The more you realise that you do not need to keep any tension.
The feeling without it is a very pleasant and pleasing one.
With any last remaining tension leaving your body now,
Your back loosens from the top to the bottom.
The signs that you are relaxing deeply can be observed in each peace filled breath.
As you calmly breathe,
You feel your abdomen lower,
Undoing the knots of today.
Softer,
Cooler and heavily resting now,
You let go more.
An almost sinking sensation can be felt as your hips,
Thighs and upper legs draw down from the release of the day.
With no need for stimulation of any kind,
Your eyes become heavier,
So too does your body,
From your head to your legs,
Your feet almost feeling magnetised to your bed.
Like the water that drains away in the street outside,
Feel your body release all that matters not out through your toes,
Sinking heavily,
Deepening further into a very peaceful state.
Without paying no more attention to any thoughts,
Your mind begins to sleep.
Every part of your body is now at rest,
And in this baseline of relaxation,
You will eventually go deeper until you enter the sleep state.
Sense the calming effect now in your mind,
Being in sync with the storm outside.
Every raindrop washes away each thought,
Cleansing your mind.
Every roll of thunder distracts and reminds you to let go more in reassurance.
With anything else that may perhaps be left floating around in your thought process,
The gentle breeze softly and gently blows,
Giving clearness to relax even more.
Outside,
The rain pours consistently,
The thunder rolls slowly across the dark night sky and the streets shine in the reflection of the lights.
Look into your mind,
See and imagine the scene outside your window.
See the fuzz of rain just beneath the orange glow of the street lamps where the raindrops drip from a great height.
See the concentric circles of each raindrop in the clear puddles below,
Like tiny lakes in this urban setting.
On occasion the odd flash of lightning streaks across lit up paths of cloud,
Then gently the cotton wool texture that floats above blends in with the darkness of the sky.
The hoot of a barn owl softly announces its peacefulness with a tone that lacks of vulnerability,
Light too,
Feeling safe.
Shadows gently slide from the lights of passing late night travelling cars on the quiet roads.
The purr of each car only relaxes you more as the shadows drift from one side of your window to the other.
Looking out from your window begins to make your eyelids heavier as it becomes harder Thin cobwebs left from spider's long gun shimmer in the gentle breeze as silvery raindrops dangle from its carefully woven tapestry.
Each surface outside creates a slightly different sound as the white noise of the rain clears the air.
With another rumble,
This time slightly quieter,
Your upper back loosens from the top to the bottom,
Doing so in sync with the length of the thunder.
Your muscles position themselves in a way that helps you to rest deeper.
Your mind now slowing down.
With nothing more to think about,
Your every breath is now brought down to a more meaningful calmness,
One in which you would like to journey further into.
In the midst of a storm,
The quietest place can be found in your mind.
In the raindrops that fall and the space between each fading rumble,
Sinking deeper,
Descending into a blissful and weary warmth you let go.
A sincyness can be felt towards yourself in this moment,
A sense of peace with the here and now begins to slow everything down.
Observantly,
Now feeling your chest and rib cage expand,
The muscles underneath your arms leave no tension as they loosen.
Another rumble of far away clouds can just about be heard now as you retreat to the bliss of harmony you find in yourself.
Many distractions are dismissed as you heavily sink further into warmth and comfort.
Each breath calming your every emotion.
As the rain falls,
So too do your face muscles,
Starting with your brow sliding down from your cheek muscles loosening.
Your jaw brings the beginnings of sleep as it finds its position for the night,
Perhaps providing a gap of peace in allowing you to drift further.
The sound of the rain begins to fade from your consciousness as your mind finds that perfect place of comfort for the night.
As the sound of each rumble of thunder fades off and away,
You notice it less and less in your warm and muffled sleepy space.
Descending down,
Sinking further into a restful,
Quiet state.
Each arm heavily anchors your wrists and hands in peace as your fingers delicately splay out.
Feeling no more in this moment,
Other than to slumber down,
The faint sound of thunder gives you permission to snuggle deep into your blanket and sheets with a tremendous cosiness.
Your eyes now heavy,
Your body surrendering to the beautiful ambience of the atmosphere and your mind following a path to the silence it so wishes to surround itself with.
Any thoughts that wish to distract you from this tranquil state are easily dismissed as you delve deeper into every positive and restful sensation.
As you imagine the raindrops falling on the exterior of your sleeping place,
You are drawn down more heavily.
In your mind and imagination,
You see the rain spilling down from the sky.
As you look around,
Plants and flowers sip the cool liquid as the droplets slide down their leaves and petals to the ground where their roots are nourished.
Like you,
The greenery relaxes with a much needed bath in this fine cleansing liquid,
Cooling every part from petal to leaf,
From stem to root.
With the storm now far off in the distance,
A few light clouds remain,
Curtaining a hazy yellow moon.
The surfaces of the ground shine from the settled rain water,
Almost like that of a lake.
The trees still as can be,
Like a photograph in your mind.
Observing more,
Drips of rain water slide down the roof creating a dull tapping sound that gives you another sign that the storm has now passed.
The air is now clean,
Fresh and peaceful.
As the last rain clouds float by,
The moon is revealed in great splendour,
Another reminder that it is now time to go to sleep.
Now with the air cleared,
Your mind is clear to unhesitantly rest down for the next precious few hours.
Feel the relief in your shoulders,
Allowing that sensation to slide down your arms and back.
All senses are balanced out,
And in agreement,
That sleep is the only way forward.
Ringing out in a signal to your mind and body,
You allow yourself to wander deep into the relaxation of the quiet night.
Calm,
Peaceful and becoming less aware of anything outside your body,
You slide across and slip into sleep.
As the storm passes,
Rolling its rumbles into the far off lands,
The breeze fades,
Leaving fresh new air,
Filled with oxygen and positivity,
And a very sleep filled atmosphere.
The predetermined destination and outcome is now sleep,
A peaceful slumber as your mind and body begins to mellow further into a softened and loosened state of tranquillity.
Thoughts are no more as the blank canvas of your mind escapes to a positive and rich filled calmness.
It could be a place,
A time,
Or perhaps even here and now in this moment.
Wherever your mind takes you,
It is a place of enjoyment,
Comfort and safety.
And now if you will,
A gentle scene of serenity behind your closed eyelids that will take you further into sleep.
Let go of today by seeing a tunnel in your mind to the place of your choosing and begin to float freely down into it,
Effortlessly,
Quietly and calmly.
You may wish to keep your eyes closed in this journey,
Feeling the sensation of gliding through and into sleep where no work for your muscles is needed and no thinking is present.
Quiet,
Calm and blissfully going inward to your perfect place of slumber,
Feel your body now sink down even further with each calming gentle breath that you may or may not observe.
Sleep is but a feeling now,
Even your ears hear nothing but the quiet of rest,
Your eyes closing heavier,
All awareness begins to diminish as you drift more into a heavily sleep filled state.
Seeing the raindrops down the tunnel,
The sound of the storm fades off and out.
You feel free,
Descending deeply into a comfortable and relieved position,
Your mind soothed in this moment.
You can continue down this tunnel now,
Allowing the sound and your awareness to slip into a restful and blissful sleep.
Enjoy this time,
The time in between resting and sleeping,
Breathe the deeper breaths of replenishment and just let go.
