I'm Desi Hall and this is Meditations with Desi.
Welcome to this week's episode.
This week I wanted to do a sleep meditation.
If you're anything like me,
There are plenty of nights where your mind is racing,
Your body won't be still,
And you just can't fall asleep.
This meditation is for that time.
I hope that you find it enjoyable and I hope that you have sweet dreams.
Get ready.
Let's go.
Think of home.
Think of peace.
Think of heaviness.
Not heaviness on your chest,
Heaviness on your eyes.
Imagine them pulling down,
Ready to retire.
Think about how beautiful you are.
Think about how many people love you.
Think about the good.
I want you to start off this meditation by taking a deep breath in.
And when you take your deep breath in,
You're going to hold it for six seconds and then you're going to release for seven seconds.
Let's begin.
I want you to take a big inhale for six seconds and then I want you to hold it for five and then release for six seconds.
Let's begin.
Inhale.
One,
Two,
Three,
Four,
Five,
Six.
Hold your breath for one,
Two,
Three,
Four,
Five.
Exhale.
One,
Two,
Three,
Four,
Five,
Six.
One more time.
Inhale for one,
Two,
Three,
Four,
Five,
Six.
Hold your breath.
Two,
Three,
Four,
Five,
Six.
Release.
One,
Two,
Three,
Four,
Five,
Six.
One more time.
Inhale for one,
Two,
Three,
Four,
Five,
Six.
Hold your breath.
One,
Two,
Three,
Four,
Five.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
I want you to return your breath to normal.
Whatever is normal for you,
But just make sure you're breathing intentionally.
Make sure you're filling your belly up with each inhale and completely emptying the air from your body on every exhale.
As you release your breath,
Think of some things that are on your mind that you want to release just for the night so you can go to sleep.
I want you to think of each of these things as a rose petal.
You have a floor full of rose petals.
What do they say?
Does one of them say work or maybe a school or maybe a test?
Maybe it's the ways of the world.
Whatever's keeping you up at night,
I want you to envision its name written on these rose petals.
There are a lot of them,
Or there may be one big one for you,
But either way,
This is real.
The things keeping you up are real.
The weight of them are keeping you up,
So we have to release them.
I want you to look at these rose petals.
Some of them you're going to release in a second,
And others you're going to keep close by.
If you find yourself getting off track or if you find yourself wandering in your mind,
Simply return to focusing on your breath.
Honor the thoughts that are trying to take you away.
Do not ignore them.
Acknowledge them as they come.
I want you to look down and pick up one of the rose petals.
It says bills.
This rose petal is something that is very important,
Very important,
And its weight is keeping you up.
It's fluttering around in your mind,
So I want you to take that rose petal and just put it in a little basket to your right.
What are some of the other rose petals that you see?
Is it a relationship?
Pick it up and put it in your basket.
Is it school,
A family member,
The pandemic?
All of these things are real.
All of them deserve your attention,
And eventually they will get your attention.
Eventually you will sort through all of your rose petals,
But for now it is time to rest.
It's time to rest.
I want you to take the next few seconds to look through that file and see if there are any more rose petals you want to put in your basket.
I want you to picture another basket on your left.
These are things that you want to dream about.
Some of the rose petals have your dreams written on them.
If your dream is rest,
Find the rose petal that says rest.
If your dream is time spent with community,
Put that in your dream pile to your left.
Sort through these rose petals one by one,
Putting the things that you have to deal with,
But you're not going to deal with them,
To your right,
And the things you want to carry with you into your dreams.
Whether it's kindness for yourself,
Whether it's prayers of protection,
Good memories,
Whatever you need to feel rested and to feel supported and to feel whole,
Put it in your dream pile.
And whatever you just can't deal with right now,
Put it in the pile to your right.
What do you have in your basket?
I want you to notice all of the things in the pile of things that you are not going to deal with tonight.
And I want you to acknowledge them.
Look at all of them and say,
I thank you.
I thank you for giving me a sense of urgency.
I thank you of trying to help me to survive.
I thank you for all the purposes that you have served and will serve in my life.
But in this moment,
I release you.
In this moment,
I let you fly away and trusting that you will return when I am ready to deal with you,
When I am in a place to deal with you.
I want you to picture yourself taking that basket and walking to an open window and tossing it.
You see all of those petals,
All of those things fluttering around in your mind.
You see them drift away,
Floating away towards the moon.
You're feeling tired.
You just sort it through your day.
You just sort it through stagnant emotions.
And you found the good in yourself,
The good in your future,
The good in your mind,
The good in your memories.
I want you to take that basket that's left with your dreams and I want you to put those petals inside your pillowcase.
They're going to be there to protect you.
They're going to be there to help you to rest.
They're going to be there to guide you.
They're going to be there to change you.
You're not alone.
You always have them.
You always have your ancestors.
You will always have your creator,
Your self-awareness,
Your cognizance,
Your morality.
These are things that are yours.
And these are the things that will protect you as you sleep.
Picture yourself getting in bed.
You have a blanket over your head.
You have a blanket over your head.
Getting in bed,
You have all the things you need to get a good night's sleep.
You have the perfect pillow,
The perfect blanket,
The perfect pajamas,
Or lack thereof.
The lighting is just how you like it.
You feel safe enough to go to sleep.
Your body feels safe enough to rest,
To recover,
To heal.
Breathe in with me.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Follow your breath.
Let your breath gently rock you to sleep.
I pray that this meditation helps you find peaceful dreams and restful nights.
I pray that you will be protected.
I pray that you will feel whole.
And I pray that you get what you need.
Thank you.
This has been Meditations with Desi.
If you would like to support me in the creation and maintaining this wonderful podcast,
Please subscribe to my Patreon at patreon.
Com slash transfigure.
Have a good night,
Everyone.
