Lie down in your bed,
Make sure that you're comfortable,
Everything is just right in the room and you won't be disturbed.
Hopefully as you journey through this sleepy meditation,
By the end you'll be asleep and you'll be well rested for your day tomorrow.
In your mind's eye,
Start to see if you can imagine a big ball of white light there in front of your face.
You can see the light like a cloud or a big white balloon,
Whatever you want to imagine.
But using your imagination and your inner sight,
See that ball of white light there in front of your face.
As you breathe in,
See yourself breathing in the white light coming in through your nose and into your face.
Imagine the light coming in and swirling around the back of your eyes,
The top of your head.
Every time you breathe in,
It goes to a different part of your face,
Breathing into your cheeks,
Around your ears.
Know that the white light has a relaxing,
Cleansing energy.
So as you breathe it in through your nose,
Into your body,
It relaxes and cleanses.
Everything it comes into contact with.
Breathe the white light down into your throat.
Let the back of your head and the back of your throat soften into your pillow.
Pull the light down into your lungs.
See it swirling around your chest muscles,
Your shoulders,
The back of your shoulders.
Imagine that the light is penetrating into all of the muscles it comes into contact with.
Imagine the light is traveling through your bloodstream,
Flowing into all of your cells.
Breathe that cleansing,
Relaxing light down into your abdomen.
Feel it soften the muscles in your stomach,
Relaxing any tension that you might be holding there.
Watching your mind's eye as it flows around your lower back,
Melting away any tightness.
Pull the light down into your hips,
The root of your spine.
See it flowing down your legs.
You can imagine the white light like smog first thing in the morning,
Clearing more and more as the day gets going.
Traveling down through your knees into your calves,
Flowing down into your feet,
Relaxing each of your toes as it goes.
Feel the light traveling down over your shoulders into your arms,
Penetrating every part of your body.
Traveling down to your elbows,
All the way to your fingertips.
Pull your attention back up into the space there in the middle of your forehead.
And imagine that you're staring out into that space,
Even though your eyes are closed.
In that big,
Wide open space there in front of your mind,
You're going to see a spiral staircase of 20 steps going down.
Taking a couple of steps forward to walk to the top of those 20 steps,
Looking down at the stairs,
Looking down at your feet.
If you're wearing anything on your feet,
In your mind,
Kick off your socks or your shoes so that you're barefoot for this journey.
That way you can ground into all of the different situations and sensations that we're going to experience.
And as you stand there barefoot,
Staring down the spiral staircase,
Starting with your left foot going down the steps,
Taking your time,
20,
19,
18,
Feeling the steps underneath your feet,
Spiraling down,
17,
16,
15,
16,
15,
Feeling more and more relaxed as you go down deeper into the staircase,
14,
13,
12,
11,
Relaxing deeper and deeper,
10,
Nine,
Eight,
Seven,
Six,
Noticing that the staircase is becoming a little bit lighter as you go down,
Six,
Five,
Four,
Becoming brighter and brighter around you,
Starting at this point to hear water as if there's a stream or something close by,
Three,
Two,
One,
Stepping off the staircase,
Finding yourself in a light tunnel with a canal of water in the middle of the tunnel.
Right there in front of you is a canoe,
Walk over to the canoe and carefully climb in,
It's nice and bright because the tunnel isn't that deep and you can see the opening not too far in front.
You can see and make out green from trees and grass and you can also see the sky.
Sit down in the boat once you're in,
Get comfortable.
The canal of water has a current so you don't need to row,
You can just sit and it will start to move as soon as you're comfortable.
It's a gentle current,
Nothing too strong.
The water beneath your canoe isn't that deep,
There isn't any fear here,
You feel very comfortable,
Very safe,
You're open to going on this nice,
Relaxing journey,
That's all it is.
Doesn't take too long before you're out in the open.
The first thing you notice is the sounds,
Birds.
It's a nice day,
You focus on the sound of the water swishing and clapping against the canoe as you travel slowly down the canal.
As you look over the side,
The water looks quite clear,
Sparkly,
Clean,
In fact.
You let the fingers of your right hand dip over the edge and the water feels cool and refreshing on your hand and your fingers.
You travel like this,
Just taking in everything around you for a while.
There's not very much to see other than nature.
There's trees on either side.
Sometimes the trees open up and you see wide open fields,
Some hills off in the background.
There isn't any buildings or houses or anything like that.
This journey is out in the middle of nowhere.
It's very peaceful.
You feel the warm sun shining down on your skin.
It's nice,
It doesn't feel too hot.
The day is perfect.
You think to yourself that you could probably stay on this canoe,
Just slowly rocking back and forth,
Gently,
All day.
It feels like you don't have a care in the world.
You don't have your phone,
Your computer.
There's no people,
No voices.
It's just you in this peaceful place,
As if you've entered a part of the world where only nature and the animals that exist there belong and escape from the rest of the world.
You decide to lay back in the canoe.
You let your body get more comfortable,
Feeling the muscles soften and relax as you stare up at the sky.
There's an occasional cloud here and there,
But mostly all you see is a blanket of bright blue,
Like the ocean,
Like you could dive into it.
Sometimes a bird flies by,
But other than that,
It's just a bright blue blanket.
That's all you see.
After a while,
It feels as if the boat is slowing.
You sit up to take a look what's going on around you.
The current and the water seems to disappear and you come to a stop.
And you know intuitively that this is where you're supposed to get out of the canoe.
You gently climb out and take a look around.
You find yourself on the top of a hill.
As you peer down the hill,
You see that all the way down at the bottom,
There's one single building.
It looks like a small cottage,
A small house.
It's pleasurable to be standing on solid ground.
You feel sturdy and secure.
And as you whittle your toes into the grass,
The sensation feels prickly and soft at the same time.
Making your way forward now,
You start to go down the hill,
Taking your time,
One step after the other.
The hill has bright yellow daffodils all over it.
You feel like you're walking through a field of bright yellow flowers.
There's more life as you go down the hill.
Butterflies and bees,
The occasional dragonfly,
All visiting the flowers.
In the hillside,
Just like you,
The hill is a big hill.
It's going to take you some time to get down.
You notice that there's tiny little white daisies mixed in with the daffodils,
Leaning down to pick one.
To take a closer look,
As you keep walking down the hill,
Going down deeper and deeper,
Taking your time.
You feel very relaxed and peaceful in this place.
You know you haven't felt this relaxed in a long time.
This journey is definitely a welcome escape.
Your legs feel quite heavy going down the hill,
But you keep going.
You notice any tension that was in the back of your neck has definitely softened and melted away.
No people,
Nothing that resembles anything like the hustle and bustle of your ordinary life.
Just quiet nature all around you.
Reaching the bottom of the hill,
You find yourself being drawn towards the cottage.
Making your way there,
You recognize that you can hear trickling water.
There's a stream running by.
Because you're quite close to the stream,
You decide to stop and take a drink.
The water is fresh and clean and it tastes beautiful.
Thirst quenched,
You make your way to the door of the cottage.
The door is painted green.
It's quite a small door.
It has a small window in the middle of the door.
Feeling like you've been here before,
Maybe in a dream or another life,
You walk into the cottage without knocking.
It feels strangely like your home.
There's a fireplace with the fire burning.
There's a rocking chair with a big pillow that's got welcome home embroidered on it.
That's close by to the fireplace.
Like you sit there on cool days and get warm.
There's a bed over on the far back wall.
The frame is wooden and it has a patchwork quilt that looks very silky and soft.
A corner of the cottage is designated to a kitchen area.
And it has a roughly carved small table for two.
In the middle of the table,
There's a vase with fresh picked daffodils in it.
And you feel like you did that yourself somehow.
There's two windows in the cottage,
One on one side and one on the other.
And the windows have cream curtains with tiny pink rosebud patterns on them.
They're drawn back with pink ties.
In the middle of the cottage,
There's a round rug on the floor.
There's chopped wood next to the fireplace.
And there's a couple of pairs of shoes by the door.
They're all your size.
It feels like a home,
Your home.
And you know that you love it here.
You know where the cups are in the kitchen and you take one out of the cabinet.
You grab a teabag and then you walk over to the stove and pour boiling water into your cup.
Sit down in the rocking chair with the comfy welcome home pillow on it.
You let your tea seep for a few minutes as you watch the fire roaring,
Spitting,
Making wonderful fire noises as you rock back and forth in your rocking chair.
You listen to the sounds of your home,
The creak of your rocking chair,
The voices in the fireplace,
The stream that runs by the cottage,
And the silence,
The peaceful,
Beautiful silence that's all around you.
For some time,
You sit there with your tea and just watch the fire,
Aware that you're starting to get very tired and sleepy.
You walk over to the bed and lay on top of the patchwork quilt.
The light has changed in the cottage and it feels as if the sun is taking a nap too.
You inhale a nice,
Big,
Deep breath,
Breathe out and soften into the bed.
It doesn't take long before your body feels as if it's floating with the occasional twitch.
And then before long,
The twitching stops and you surrender into the floating sensation.
Your thoughts start to get jumbled,
Fast flashes of different things from your day start to blur into a background and you find yourself falling into a dream state.
All you see in front of your face is a white light,
A big white ball of light,
And you let yourself fall into it,
Completely and utterly relaxed.
The light feels safe.
So you surrender,
You surrender into deep,
Deep sleep.
The end.
