Sweet Dreams Meditation For Peaceful Sleep

Welcome to this Sweet Dreams Meditation for Peaceful Sleep. We will breathe into a relaxing state of breath, body, and mind, we will offer phrases of Metta, loving-kindness, and we will explore the wonderful concept known in Sanskrit as Vairagya to see how this concept can bring more peace to your sleep and to your everyday life.

Goodnight, and sweet dreams.

Transcript

Welcome to this sweet dreams meditation for peaceful sleep.

We will breathe into a relaxing state of breath,

Body,

And mind.

We will offer phrases of metta,

Of loving kindness,

And we will explore the wonderful concept known in Sanskrit as vairagya.

We'll see how this concept can bring more peace to your sleep but also to your everyday life.

Find a comfortable position in your bed or on a yoga mat.

Make sure you're warm and that your body is fully supported.

Then close your eyes gently.

Take a few moments here to become aware of your breath.

Inhale deeply,

Drawing in a calm and soothing breath.

And as you exhale you can release any tension.

Keep allowing any tension to melt away with each exhalation.

Feel the weight of your body sinking into the mattress or into your yoga mat.

Now as you're settling in,

Take a few moments here to express gratitude for the day that has passed.

Now see if you'd like to set an intention for a restful night's sleep.

Now slowly bring your awareness to your toes.

Visualize a warm soft light gently scanning through each toe,

Allowing that to bring a deep sense of relaxation.

Your big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Move this light slowly up through your feet.

Allow it to move to your ankles and then gradually through the entire body.

Up through the legs,

Lower leg,

The knees,

Upper leg,

Whole body.

With each breath you take,

Feel any tension melting away which will leave your muscles soft and relaxed.

Allow the soothing light to continue to flow through your legs,

The hips,

The abdomen,

The chest,

Heart center,

The shoulders,

Upper arms,

Elbows,

Lower arms,

Wrists,

Palm of the hand,

Each and every finger,

The thumb,

Index finger,

Middle finger,

Ring finger,

The pink.

Sense the light moving up through your neck.

Allow it to relax your jaw.

Now allow me to introduce you to the wonderful and profound practice of Vairagya,

A gateway to enlightenment.

In the sacred space and in the practice of yoga,

We are gently introduced to embrace and also witness the emotions and feelings that arise within us.

We do this however in a very equanimous way.

Nothing is right or wrong.

Just observe what arises.

Notice if there are any thoughts coming up for you,

Maybe even emotions.

All is welcome.

Now imagine being a serene witness.

You're observing the ebb and flow of these sensations without the weight of attachment.

As we delve into the practice of Vairagya,

You become skilled in the art of silent observation.

It teaches us to observe without passing any judgment.

In Ashtanga yoga,

We have received so much wisdom and knowledge from Sage Patanjali.

In Yoga Sutra 1.

12 we are taught,

अभ्यासा वैराग्यम् तत्मिरोधः.

This translates to,

The vrittis states of the mind are stilled by practice and by dispassion.

Now what that means is that we cease to identify ourselves with the turbulent vrittis,

Which are the fluctuations of the mind.

And we do that through the cultivation of both a steady and dedicated practice,

But also non- attachment.

So Vairagya at its essence means to detach.

This is inviting us into a state of profound freedom.

Picture yourself leaving your ego at the entrance,

Just like shedding unnecessary layers and embracing the profound truth that nothing in this world is permanent.

Much like the experience on your yoga mat,

Where today's effortless balancing postures might transform into tomorrow's challenging endeavors.

In Vairagya we gracefully move with these fluctuations of life.

What comes easy today might be very difficult tomorrow.

How will you deal with that?

If that triggers frustration within,

For example,

It will be the perfect moment to embody Vairagya.

Practicing detachment from the expectations or from a specific outcome,

This brings so much freedom and liberation.

It allows you to embrace the beauty of each moment,

Whether it unfolds with ease or challenges.

So keep that in mind.

Know that you are the serene witness.

You're unfettered by the fluctuations of the external world.

Can you be here,

Right now,

And just be okay with whatever arises?

Simply showing up for yourself,

As yourself.

Fully accepting who I is.

Not hoping to get anything out of what you're doing.

Still giving your best,

But not being attached to what the outcome should be.

As you navigate the waves of life,

Let Vairagya be your guiding light.

Offering you the tranquility that comes from surrendering to what comes up on your journey.

To just witness with equanimity,

Free of judgment,

Full of love.

See how letting go and detaching from situations and outcomes helps you to be fully present in the moment.

It helps you to relax and soften into your unique abilities in life.

It helps to invoke kindness and love,

Understanding and inner peace.

It offers a state of tranquility,

A state of loving kindness.

Now shift your focus to your heart center.

Imagine a soft golden light glowing in your chest,

Radiating warmth and compassion.

This light,

It represents love and kindness.

Inhale,

Allowing this light to expand,

Filling your entire body with loving energy.

Exhale,

Letting this light extend beyond you,

Embracing your surroundings.

Let the light radiate beyond your body,

Filling your room and extending to the universe,

Silently or aloud.

Offer the phrases,

May I be at peace,

May I be safe,

May I be filled with love and kindness.

Now extend these wishes outward,

To loved ones,

To acquaintances and all beings,

Even those with whom you may have challenges.

May they be at peace,

May they be safe,

May they be filled with love and kindness.

Extend the wish of peace and safety and love to all beings.

Visualize a soft,

Gentle and healing energy surrounding your body.

This energy is a source of profound comfort,

Can take any form.

Might look like a warm light to you,

A gentle breeze or comforting presence.

Feel it flowing through any areas of discomfort or tension,

Gently soothing and healing.

Sense how this energy is offering you a deep sense of relaxation and peace.

Now allow me to offer you some words.

Let your creativity flow and just observe whatever image arises,

Again detaching from what it should be,

What it should look like or feel like.

Just observe as is.

The sun,

The sun,

The sun.

A soft and comfortable blanket,

Soft and comfortable blanket,

A soft and comfortable blanket.

The sun setting,

Sunset,

Sunset.

A cozy fireplace,

Cozy fireplace,

Cozy fireplace.

The stars in the night sky,

The stars in the night sky,

The stars in the night sky.

A super comfortable bed,

Super comfortable bed,

Super comfortable bed.

Warm and peaceful light surrounding you,

Warm and peaceful light surrounding you,

Warm and peaceful light surrounding you.

Ambient music playing in the background,

Ambient music playing in the background,

Ambient music playing in the background.

A wonderful night's sleep,

A wonderful night's sleep,

A wonderful night's sleep.

Gratitude for the day that has passed,

Gratitude for the day that has passed,

Gratitude for the day that has passed,

Gratitude and loving kindness for the day that is yet to come,

Gratitude and loving kindness for the day that is to come,

Gratitude and loving kindness for a new day.

Now imagine a serene place,

A peaceful sanctuary created by your mind.

It might be a peaceful garden,

A quiet forest or a private beach.

Feel the textures,

Hear the sounds,

Breathe in the tranquility of this space.

Feel the softness of the ground beneath you,

The gentle warmth of the air,

The soothing sounds of nature.

Picture yourself getting comfortable in this serene environment,

Feeling the gentle support of the earth beneath you.

Sense the ease in your body as you prepare to transition into a restful sleep.

Allow this serene setting to guide you into a state of deep relaxation,

Signaling the approach of a peaceful night.

As you breathe in,

Absorb the peaceful energy of your serene sanctuary.

As you exhale,

Release any remaining tension.

Imagine yourself drifting into a deep,

Comfortable sleep in this serene environment.

Now allow me to offer you some affirmations that you can repeat in your mind.

It will help to cultivate a positive mindset for sleep.

It can deepen your sense of security and calm.

I am safe,

I am relaxed,

I am surrounded by peace.

Visualize a vast night sky filled with stars,

Each one representing a peaceful and restful dream.

Now as you breathe,

Imagine yourself gently floating into the sea of dreams,

Feeling weightless and serene.

Continue to breathe deeply and evenly as you prepare for sleep.

Feel the softness of your bed or your yoga mat,

The warmth of your blanket,

The quiet of the night.

Know that you are supported,

You're cared for,

And you deserve a peaceful and rejuvenating sleep.

May your dreams be gentle,

Your sleep be deep,

And your awakening be filled with renewed energy.

Good night and sweet dreams.