Let the stillness and quiet descend and fill the space where you find yourself.
When you're ready,
You can close your eyes,
Going inward,
Letting go,
Using fewer muscles and less energy,
Surrendering to the day and the gravity of the planet,
Sinking in.
You're slowing down.
You are accepting what was,
Letting go of what could be,
And allowing yourself to enjoy just this time,
Giving it your precious attention.
How lucky you are just to be right now.
Perhaps during this meditation,
You can exhale on the ancient word SELA,
Letting your mind wander,
Losing focus,
Becoming scatterbrained,
Daydreamy,
Dreamy,
Curious and playful,
And calm and still.
Breathing in and out,
Deeper in,
Slower out,
Steady,
Guiding the breath to any places that are tight or sore,
Perhaps using the breath to invite muscles to let go,
Just as you are letting go of the day.
When your mind wanders,
Because minds wander and wonder,
Enjoy it.
Don't reprimand yourself for getting distracted.
Take a moment.
Be grateful that your brain is functioning and come back to your bed or your couch.
You can listen to my voice.
Notice the weight of your body,
The tide of your breath,
And just return.
And then you'll get distracted again,
Because that's what minds do.
It's pretty precious.
If you can forgive yourself for getting distracted,
You can also forgive anyone and everyone who rubbed you the wrong way today.
Too aggressive,
Too timid,
Rude,
Unresponsive,
Unreliable.
People are all sorts and often make mistakes.
The first part of a ritual of getting ready to sleep is forgiving,
Letting go of what was.
You may not be ready to forgive,
So you can pretend to forgive for now,
If that works for you.
And since everyone makes mistakes and you are part of everyone,
Maybe you want to apologize to anyone in particular or to the world in general for the mistakes you make.
We've all made them every day.
May this all be acceptable and maybe someday we'll make fewer mistakes,
A little at a time.
Coming into stillness and recognizing the unity of all living things,
That all things share a common origin,
An abundant purpose.
And when we recognize the oneness of all creation,
It can fill us with such love and recognition.
You are sheltered,
Protected.
Great and good forces are always supporting and surrounding you.
As you rest through the night and you can lie down in peace to rise up again in peace and wholeness,
Sheltered in peace.
Going out of this time of wakefulness into a time of rest and back again,
Always safely.
And you are guarded by great and good forces that looked over those who preceded you and will guard those who come next.
And the universe blesses you and guards you.
And the universe shines its light upon you with grace.
Take it in.
The universe looks toward you expectantly to give you peace.
And though you will sleep,
This world will go on in its fundamental rightness and great and good forces look over you as you rest.
On your right side,
You can deposit all of your questions with a great and good force responsible for wonderment.
On your left side,
You can leave all of your strength and exertion with the great good force responsible for vigor.
Before you,
A great and good force holds a lamp to illumine your dreams and sleep.
And behind you,
A great and healing force to support your body and mend your aches and pains through rest.
And above it all,
Glory and majesty and mystery.
You may want to shift a little,
Adjust,
Stretch,
Get comfortable for drifting off,
Breathing in and then out on the word SELA.
And the world goes on and on without you having to do anything,
An eternity waiting for you.
You drift amid it safely,
A loving universe.
You have nothing to fear.
