Hi sweet soul,
The day is done.
You are ready now to switch off and go to sleep.
Turn off the lights and prepare yourself for a long,
Refreshing,
Beautiful period of sleep.
You can get into bed and lie down comfortably with your arms at either side,
Palms facing upwards,
Slightly away from your body.
This is the Shavasana pose where you keep your legs slightly apart and let your feet flop on either side of your body.
Today we are going to do a gratitude meditation before we sleep.
Remember to keep the palms facing the ceiling and your arms slightly away from your body.
You can begin this practice by gently closing your eyes and going inwards to your own favorite place of calm.
Bring your attention to your breath as it gently comes in through your nose and goes out through your nose.
Pay attention to each inhalation and exhalation.
Stay with your breath for the next three breaths.
Take a deep breath filling your lungs and stomach and empty your breath completely with a big sigh letting your breath out through your mouth.
You can do two more such deep breaths where every time you exhale,
You sigh deeper and louder each time you exhale.
Take your attention to your eyebrow center.
You can breathe normally now.
Take your attention to the eyebrow center and on that mental screen called the Chidakasa,
The dark mental screen which is just above your eyebrow center,
You can project the image of your mother.
The lady was instrumental in making you who you are now.
She carried you in her womb and took care of you when you were unable to care for yourself.
She clothed you,
Nurtured you,
Gave of herself to you so you can become who you are now.
Thank her for all that she has done for you.
It is possible that she had hurt you sometimes.
It is possible her love and desire to protect you has hurt you.
It could have caused conflicts.
Forgive her.
Thank her.
Send her your love.
Now gently let her image go with gratitude and love.
Next you can bring the image of your father to your mental screen.
The man who protected you,
Taught you,
Built you into the person you have become.
Thank him for all that he has done for you.
It is possible that he hurt you at times and you may be angry.
Let it go.
It's okay.
Forgive him.
Perhaps he didn't know how much he was hurting you.
Send him your love.
Send him your forgiveness.
Send him your gratitude.
Now gently let your father's image go from the mental screen.
Next you can bring the image of your guru if you are fortunate to have one or someone who has taught you and influenced you and made you who you are.
Thank them for blessing you with their wisdom and knowledge.
Thank them for who you have become today.
Now let the image of your guru disappear from the mental screen.
Next you can bring the image of each person who either today or in the recent past has been good to you,
Kind to you,
Generous to you,
Blessed you with their time or love.
Thank them for what they have done and send them your love,
Gratitude and appreciation.
Spend a few seconds thinking of each person and send them your love and gratitude.
Finally,
Do not forget to bring your own image onto the mental screen.
Visualize yourself fully.
Thank yourself.
Send yourself forgiveness,
Gratitude and love.
Become aware of the ocean of love that cradles and protects you every day.
The universe loves you,
Blesses you and takes care of you.
Thank the universe,
Your creator and the forces that you worship or look up to.
May the force be with you through the night and all through your life.
Stay blessed.
Deep sleep to you tonight.
May sleep embrace you and cradle you in our warmth and love.
Good night my love.
Sleep tight.
