Welcome.
I would welcome you to the here and now,
To the present moment.
So,
Take a moment to settle into your position,
Whichever this position may be.
You might be lying down,
You might be more in an upright position.
It really doesn't matter.
Just take a moment to settle into whatever your position is.
And make yourself comfortable.
Gently close your eyes and let go.
Your goal in this exercise is to become deeply self-aware.
Aware,
First of your body and then of your mind.
Make it your aim,
Step by step,
To contemplate things as deeply as possible.
As deeply as you can possibly imagine right now.
Good.
For the sake of this meditation,
Welcome any sounds you hear or sensations you feel as part of the process.
Don't try to concentrate,
Block things out from your mind,
Or force yourself to relax.
You cannot force yourself to relax,
Just as you cannot force yourself to fall asleep.
Just allow yourself to acknowledge anything that passes through your awareness and treat it as an opportunity to deepen your mindfulness by patiently observing how you react,
Moment by moment,
To various experiences.
Now,
With your eyes closed,
I would invite you to take a few deep breaths.
Whenever you're ready,
Take a deep breath into your belly.
Hold your breath for a few seconds and then gently exhale through your mouth.
As you inhale,
Feel the oxygen traveling through your body,
Cleansing every cell with its healing energy.
While with each exhale,
Allow any stress and tension to leave your body.
Good.
Take three more deep breaths and scan your body from head to toe with each and every breath.
Feel any pressure,
Any tightness or pain that you might feel.
Allow yourself to become aware.
Good.
Now,
Imagine these feelings are melting away with each and every exhale now.
Return your attention to your breathing,
To your soft and gentle breathing.
You are now seeing the tension traveling away from your body,
Out into the atmosphere,
Releasing it into the air.
Now,
Continue to breathe and relax,
Shifting all of your attention to your breath and the feeling of relaxation that comes with it.
As you do this,
Allow yourself to let go of any worries,
Any concerns about the following day.
Feel a sense of peace gently washing over your body and mind.
Good.
Now,
Imagine yourself being supported by a mattress of clouds beneath you.
You float on top of the warm softness of this mattress of clouds.
You're feeling comfortable and secure.
The clouds carry your body weight so that you don't have to strain your muscles.
Good.
As you begin to breathe solely and your breath becoming more and more shallow,
Bring your attention to your mind's eye.
Bring your attention to that place in between your eyebrows.
Imagine a white light radiating outwards from this point.
Imagine how this one light starts to fill your head,
Traveling down through your neck,
Shoulders,
And the rest of your body.
Allow it to flow everywhere on your body.
Feel it nourishing and nurturing and calming your whole being as it fills your body.
This white light that fills your body is slightly warm.
It brings a slight tingling sensation to your body.
You can feel it working its magic,
Relieving tension and calming your mind.
With each breath you take now,
You slowly exhale and release some of the white light back into the universe.
You're releasing any thoughts,
Any worries with each breath.
And this,
All this brings your body into an even deeper state of relaxation.
With each breath,
The light dims and eventually vanishes.
And you're left in a deep state of pleasant relaxation.
You are free,
You are empty and unburdened by any worries or stress.
You're safe and nothing can disturb you right here,
Right now.
Now that you have released your worries,
Feel the warmth of your bed and allow yourself to drift off into a pleasant,
Rejuvenating sleep.
As you drift off to sleep,
Imagine how peaceful your journey into dreamland will be.
You are now in a relaxed and tranquil state,
Ready to drift off into peaceful slumber.
Allow yourself to remain in this stillness until you fall asleep.
