Welcome,
Please get settled.
Snuggle into the covers.
Find a comfortable position.
On your back is often preferred for greater ease and depth of breathing,
But whatever position feels most comfortable is the right position for you.
Breathe in quietly,
Normally.
Breathe out,
Gently close your eyes.
We'll start by moving deeper into relaxation.
Breathe in for a count of three,
Two,
One.
Hold for a count of four,
Three,
Two,
One.
Breathe out for a count of five,
Four,
Three,
Two,
One.
Let's repeat this.
Breathe in for a count of three,
Two,
One.
Hold for a count of four,
Three,
Two,
One.
Exhale,
Five,
Four,
Three,
Two,
One.
We'll start easing our way into sleep on a positive affirming note as we end the day and begin to slip into sleep.
We're going to send a healing energy to anyone who is on your mind.
Family member,
Friend,
Colleague,
Pet.
Offer them compassion,
Kindness,
And relief.
What we send out into the universe comes back to us a thousandfold.
Take a few seconds to think about this person and send your energy to them.
Now,
Let's think about our day.
What took place?
What brought a smile to our face?
And what brought a frown?
Accept the events of the day.
Feel grateful for the lessons and experience today has brought you.
Is there anything you wish you had done differently?
Acknowledge those moments.
We learn from them.
They are part of who we are.
Take these few seconds now and ponder your day,
The highlights,
And the things you might have changed,
And why.
Now,
Let's move from our day to our journey into sleep.
Here's a mantra you can repeat silently to yourself or listen as I speak these words.
I am calm.
I am at peace.
I sleep soundly.
I awake refreshed.
Return to the breath.
Breathe in for your count of three,
And this time,
Exhale for a count of three.
An even,
Balanced breath.
Follow its natural rhythm,
The breathing that sustains you and nurtures you and feels most natural.
As we prepare for sleep,
In addition to our breathing,
There will be thoughts that come their way,
Ideas,
Concerns,
Conjectures,
Things on our to-do list.
These often keep us from drifting off.
Each time you notice a distracting thought,
Picture a cloud,
A wonderful,
Billowy,
White,
Fluffy cloud naturally,
Gently floating in the air.
Now,
Picture your thought.
The momentary distraction resting on this cloud.
Or perhaps you see the words in the thought written as in a billowing cloud script.
Return to the breath.
Look up in your mind's eye and notice how the cloud dissolves gently or floats away.
This is a way of saying to the thought,
Not now,
I'm going to sleep,
And it lets you return to the breath.
As thoughts arise,
And they will,
It's what the mind does,
Welcome them to the cloud and watch as they move on,
Not affecting your sleep.
Let's end our meditation by moving down to Earth for a relaxing visualization.
Picture somewhere warm and wonderful.
The sun is shining.
Perhaps there is a beach with turquoise waters.
The water is softly lapping along the edge of the waterline.
You are lying on the beach on a towel or back in a comfortable beach chair.
You feel the heat from the sun warming your body.
The sand feels soft and toasty against your toes.
There is a gentle breeze that softly washes over your body.
It carries a hint of flowers,
Jasmine and hibiscus,
Perhaps.
You lie back,
Relaxed,
And inhale the scent,
The warmth,
The yellow glow of the sun.
Soothing strands of music float on the air from nearby.
The music fills your body.
Imagine the color of the sound as it moves from the tips of your toes to the top of your head as it passes through and warms.
Your root chakra,
Sacral chakra,
Solar chakra,
Heart chakra.
Breathe in the color green,
A vibrant,
Wonderful shade.
Exhale compassion.
The music,
The sunshine,
The breeze continues to fill you.
Through the throat chakra,
Your third eye,
The crown chakra.
A white light envelops you.
You rest in its glow.
The music fades and you hear once more the lapping of the water along the edge of the shore.
The soothing call of a bird high up in a tree.
The rustle of leaves.
Nature's music is ready to lull you to sleep.
Sleep well.
Thank you for meditating with me.
I'm Donna Lee.
The light in me sees the light in you.
We are one.
