Welcome.
This meditation is for those who are having trouble falling asleep.
Staying asleep.
Those who may have awakened from a nightmare.
Or have endless worries keeping them up at night.
If this is you.
I invite you to get comfortable.
Lying down,
Perhaps closing your eyes or gazing gently at the ceiling.
And settling in for this calming practice.
While it is based in spirituality?
You don't necessarily have to believe in a higher power or support from the universe.
It is helpful to at least allow for the possibility of outside support.
Whether you view that as a spiritual entity or simply the natural stillness of night.
So let's begin.
Imagine there's a large bubble or circle of protection.
That surrounds your home.
And all of its inhabitants.
Inside this bubble.
You are safe.
Gently breathe in through your nose.
And out through your nose,
Allowing your breath to be calm and effortless.
Thank you.
Choose a word that reflects on the outside support you seek for this experience.
Such as God.
The universe.
Guardians?
Spirit guides.
Or simply the natural stillness around you.
Whatever resonates with you at this time.
For today,
I will use the word guide.
That you can replace this in your mind with whatever feels right for you.
Thank you.
Either out loud or in your mind.
Ask your guide to remove any negativity.
From this protective bubble.
Anything that does not serve you.
This could be physical and or emotional stress.
Or even unhelpful thoughts.
You might say something like this.
Your guide.
Please remove anything from this protected space.
That does not serve me.
Anything that might cause me physical,
Mental or emotional harm.
Gently breathe in and out.
Thank you very much.
Relaxing deeper with each exhale.
Ask your guides to invite in only that which is for your highest good.
Prosperity.
Health and happiness.
Your guide.
Please attract love,
Light,
And peace.
And calm into the space.
Prosperity.
Health and happiness.
Thank you.
Breathing in and breathing out,
Relax a little deeper.
And finally,
Acknowledge that you have done all that you can for today.
Now you need to rest.
So you might say.
Dear Guide,
I have done all that I can.
I am giving my burdens to you.
Please take care of them.
So that I can safely let go and drift into a deep peaceful sleep.
Gently breathing in and breathing out.
Take a moment to pause after the inhale.
So gently inhale.
Pause your breath and slowly exhale.
And inhale.
Sometimes it's helpful to imagine an ocean wave.
Noticing how the wave rolls out slower than it builds.
Inhale and exhale.
Do that for a few more rounds.
Thank you so much.
Now gently allow your breathing to return to normal.
I'm going to repeat the affirmations or intentions.
One more time.
You're welcome to say them out loud.
Or just think about them and let them settle in.
If you need to,
Once again,
Imagining that large bubble or circle of protection.
That surrounds your home.
All of the inhabitants,
Including yourself.
Inside this bubble you are safe.
You might even imagine that this bubble has a warm glow about it.
Breathing in and breathing out.
Dear Guy Please remove anything from this protected space.
That does not serve me.
Bye!
Anything that might cause me physical pain.
Mental or emotional harm.
Breathing in and breathing out.
Dear Guide,
Please attract love,
Light,
And calm into this space.
For peace.
Prosperity.
Health,
And happiness.
Breathing in and breathing out.
And we'll see you next time.
Dear Guide.
I have done all that I can.
I am giving my burdens to you.
Please take care of them.
So that I can safely let go.
And drift into a deep sleep.
Peaceful,
Free.
Breathing in and breathing out.
Relaxing a little deeper.
Imagining that feeling of being safe and warm and supported.
Thank you for joining me.
