My name is Dr.
Gail Gross and it is my pleasure to guide you through a sleep meditation.
The first thing you will do tonight is lie down on your bed and then put your legs a foot apart with your arms relaxed and away from your sides.
Now close your eyes and listen to my voice.
To begin,
Breathe in joy and happiness and breathe out anxiety and fears.
Then breathe in again through your nose and on the out breath breathe out all of your sad feelings and burdens.
On the fourth breath breathe in calm and quiet.
Then breathe out all emotional tension.
On the fifth breath breathe in kindness and compassion and on the out breath relax and let go of all distractions.
Notice on the in breath how the air is cool as it flows into your nostrils.
Notice on the out breath how the air flows warmly as you exhale.
Focus on your breathing.
It is very important to be in the here and now.
As you watch your breathing you will notice that you are breathing from your stomach.
This in fact is the normal way to breathe.
The way we all breathe as babies.
Pay attention to your breathing.
Just observe it quietly.
With your eyes closed focus on your breath.
Continuing breathing deeply both in and out.
You will do this for two minutes.
You you you you Now follow your breath in your mind.
Stay focused on the coolness of the in breath and the warmth of the out breath.
As the body relaxes deeper and deeper let yourself experience the feeling of peacefulness.
You will do this for five minutes.
You you you you you you you you you Now we are going to imagine that we are going on an inner journey.
See yourself walking down a long stairway and with each step down you are getting more relaxed.
Step one more relaxed.
Step two more relaxed.
Step three more relaxed.
Step four more relaxed.
Step five more relaxed.
Step six more relaxed.
Step seven more relaxed.
Step eight more relaxed.
Step nine more relaxed.
Step ten more relaxed.
You will do this for five minutes.
You you you you you you you you you you Now at the bottom of the steps you will see a big large white box.
Take all of your troubles,
All of your fears,
All of your anxieties and burdens and put them quickly into this big white box.
Close the lid,
Lock it with a key and hold on to the key.
You can put it in your pocket.
You can return to this box anytime you wish and reclaim all of your troubles,
Your burdens,
Your anxieties and think about them when you want but for now you will leave them in the box.
Then using your mind imagine the color red as it appears at the bottom of your back.
See it as a beautiful warm cozy red.
Focus on the red as you drift in and out of relaxation.
Now see the color orange appear above the red on your stomach.
This is a beautiful shade of orange and the vibrant orange color fills your stomach with a warm and vibrating light.
Experience this color orange as you relax deeper and deeper.
Think of feelings of happiness and harmony when you think of the color orange.
Then move up from your stomach and see yellow.
The color yellow on your chest is a place of forgiveness.
Here you can forgive yourself for any wrongdoing.
Now feel yourself relax,
Dropping deeper and deeper into the yellow color on your chest.
Next see a warm yellow vibrating light that reminds you of perfect harmony and balance.
Then think of the beautiful color green.
Imagine the color green covering your heart.
Think of the feelings of love and happiness filling up your heart.
Then experience yourself going deeper and deeper going into a state of calm and quiet as you realize that love can overcome everything.
Now think of your throat and think of the color blue.
A beautiful aqua blue,
The clear blue of the sky.
See that blue spread over your throat area and feel a sense of healing and well-being there.
Breathe into this wonderful feeling as you think of your forehead.
There you will see the color purple sparkling across your forehead giving you the feeling of balance and harmony as you go deeper and deeper into relaxation.
And now imagine the top of your head where there you see the color white.
The shimmering white glows like a brilliant light and makes you grow sleepier and sleepier.
With each breath you go deeper and deeper into relaxation as the glow of the color white flows through you cleaning every cell of your body as it takes away all of your troubles anxieties and upsets.
Here you become aware of the closeness of the divine and realize that the divine is always with you,
Always loving you no matter what.
That divine love is unconditional,
Healing and in perfect harmony.
Now with this understanding your body can completely relax and let go as you see yourself free of all of your problems.
Now you are ready to go to sleep.
