Welcome to this nightly bedtime meditation for aspiring lucid dreamers.
I'm so glad you're here.
I'll invite you first of all to cleanse your sleeping space.
Maybe you can smudge it with some sage,
Palo santo or incense and make the space beautiful.
Make it comfortable,
Inviting,
Make it sacred.
Feel free to pause this to create the perfect space for your sleeping portal.
If you don't have the energy for that right now,
That's also okay.
You can just visualize that it is so as you close down your eyes.
So as you're ready,
Once it feels like an absolute temple,
You can crawl into bed,
Get yourself nice and comfortable,
As comfy as possible.
And we'll start off by taking a few deep breaths into the belly through the nose.
And letting it out through the mouth.
Letting go of the day.
Breathing into the belly as the belly expands in all directions and sighing it out with an exhale.
One final deep breath into the belly.
And let it all go with a sigh.
Now I'll invite you to join me for a specific type of breath work that prepares us nicely for lucid dreaming.
So we will inhale for a count of seven,
Hold for three while gazing at the third eye point in between the eyebrows,
And exhale for seven.
So as you're ready,
I'll start us off.
So let all the air out to begin an inhale for seven,
Two,
Three,
Four,
Five,
Six,
Seven,
And hold,
Gazing at the third eye point.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven.
Inhale,
Two,
Three,
Four,
Five,
Six,
Seven.
Hold and gaze at the third eye point.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven.
Inhale,
Two,
Three,
Four,
Five,
Six,
Seven.
Hold and gaze at the third eye.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven.
Inhale,
Hold and gaze.
Exhale.
So take a couple more rounds like this at your own pace.
And as you're ready,
You can release that breath pattern and allow your breath to return to normal.
And just noticing how you feel.
Next,
We will switch up the breath pattern just a little.
This time,
We will inhale through the left nostril for seven,
Closing the right nostril with your thumb if using your right hand.
Hold at the top for three while visualizing a full moon at the third eye point.
And exhale out the right nostril for seven,
Closing the left nostril with the ring finger if using your right hand.
The two peace fingers can rest at your third eye if that is comfortable for you.
And then we inhale into the right for seven.
Hold for three,
Visualizing a full moon at the third eye point.
And exhaling for seven out the left nostril.
I will guide you through it.
So let's inhale through the left nostril.
Two,
Three,
Four,
Five,
Six,
Seven.
Hold full moon at the third eye.
Exhale out the right.
Two,
Three,
Four,
Five,
Six,
Seven.
Inhale in the right.
Two,
Three,
Four,
Five,
Six,
Seven.
Hold with the full moon gaze at the third eye.
Exhale out the left.
Two,
Three,
Four,
Five,
Six,
Seven.
In through the left.
Hold for the full moon.
Out through the right.
In through the right.
Hold full moon gaze.
Out through the left.
In through the left.
Hold the full moon gaze.
Out the right.
In through the right.
Hold the full moon gaze.
Out through the left.
Great job.
You can stay with that type of breath if you like,
Or you can make one slight adjustment.
Same type of breath,
But at the top of the hold,
Instead of visualizing the full moon,
You can say and visualize your intention for tonight.
For example,
I'm excited to fly tonight and visualize it happening as you say it,
Or whatever it is you'd like to experience in your dreams tonight.
It could also be an affirmation like,
I am happy,
I am healthy,
I am free while visualizing it.
I'll guide you through these ones and feel free to switch it up for whatever suits your needs best at this time.
So exhale and prepare to begin.
Let's inhale into the left for seven.
Two,
Three,
Four,
Five,
Six,
Seven.
Hold.
I'm excited to fly tonight.
Visualize.
Out through the right.
Two,
Three,
Four,
Five,
Six,
Seven.
In through the right.
Two,
Three,
Four,
Five,
Six,
Seven.
Hold.
I'm excited to fly tonight.
Out through the left.
Two,
Three,
Four,
Five,
Six,
Seven.
In through the left.
Hold.
I'm excited to fly tonight.
Visualize.
Out through the right.
In through the right.
Hold.
I'm excited to fly tonight.
Visualize.
Out through the left.
Two,
Three,
Four,
Five,
Six,
Seven.
In through the left.
Hold.
I am happy.
I am healthy.
I am free.
Visualize.
Out through the right.
In through the right.
Hold.
I am happy.
I am healthy.
I am free.
Visualize.
Out through the left.
In through the left.
Hold.
I am happy.
I am healthy.
I am free.
Out through the right.
In through the right.
Visualize.
Hold.
I am happy.
I am healthy.
I am free.
Out through the left.
And allow the breath to return to normal.
Just becoming aware of how the breath feels as it enters into your body.
And as it leaves your body.
And as it leaves your body.
Allowing the breath to enter into your heart space.
And leave from your heart space as well.
Breathing into the heart.
Counting backwards from ten with each exhale.
As if with each breath you can release one more aspect of the day.
One more worry or trouble.
One more worry or trouble.
Starting with ten and going all the way down to zero.
Feeling your heart opening.
Feeling your heart as receptive.
Feeling your heart as beautiful.
Feeling your heart as love.
Feeling your heart relax.
Feeling your heart settle in.
Feeling yourself falling into your heart.
Feeling yourself falling into your heart.
Into the web of life.
With trust in your heart.
All is well.
All is well.
And as you finish,
Gently bringing your awareness to the very crown of your head.
Feeling a soft sense of relaxation there.
Like a gentle light.
Allowing that awareness to move down to your forehead.
Feeling your forehead smooth and soften.
Noticing your eyebrows.
Your temples.
And your closed eyelids,
Resting easily.
Bringing your attention to your cheeks,
Your nose,
The space around your mouth.
Let your jaw unclench.
Letting your tongue rest softly in your mouth.
And feeling your whole face soften.
Moving down to your throat and neck.
Notice any tension,
And invite it to gently melt away.
Bringing your awareness to your shoulders.
Right shoulder.
Left shoulder.
Left shoulder.
Feel them grow heavy,
Warm,
And relaxed.
And moving down your arms.
Right upper arm.
Elbow.
Forearm.
Wrist.
Little finger.
Ring finger.
Middle finger.
Pointer finger.
Thumb.
And each fingertip.
Feeling the space in between each finger.
Then to the left upper arm.
Elbow.
Forearm.
Wrist.
Hand.
Little finger.
Ring finger.
Middle finger.
Pointer finger.
Thumb.
And each fingertip.
Feeling the space in between each finger.
Feeling both arms completely at ease.
Bringing your focus to your chest.
Feeling the gentle rise and fall of your breath.
Noticing your upper back.
Shoulder blades resting against the surface beneath you.
Feeling your ribcage expand and soften.
And drawing your awareness to your belly.
Letting your stomach be soft,
Free of any holding.
Feeling your lower back.
The space around your spine.
Your hips sinking heavily into the bed or ground.
And bringing your attention to your pelvis.
Your glutes.
Your sit bones.
Your hip joints.
And now moving to your legs.
Right thigh.
Knee.
Left leg.
Calf.
Ankle.
Top of the foot.
Sole of the foot.
Little toe.
Fourth toe.
Third toe.
Second toe.
Big toe.
Each toenail.
The space between each toe.
And then the left thigh.
Ankle.
Top of the foot.
Sole of the foot.
Little toe.
Fourth toe.
Third toe.
Second toe.
Big toe.
Each toenail.
The space between each toe.
Feeling both legs deeply relaxed,
Heavy,
And still.
Taking a moment to sense your entire body at once.
Head to toe.
Deeply at rest.
Breathing in and out.
Breathing in gently.
Inviting calm.
Breathing out slowly.
Letting go even more.
You are safe.
You are supported.
You are ready to drift into dreams with awareness.
And you can feel your body beginning to melt away into sleep.
Body asleep.
Mind awake.
Body asleep.
Mind awake.
The next scene is a dream.
The next scene is a dream.
The next scene is a dream.
I am safe.
I am lucid.
I am lucid.
I am love.
Sweet dreams,
Lucid dreamer.
Sweet dreams,
Lucid dreamer.
