Good evening,
Dear dreamer.
You are about to embark on the most serene sleep of your life.
Sleep is not something that you do.
It's not an effort.
Not a task to be completed or a destination to be reached.
Rather,
Sleep is a letting go.
A gentle releasing of all the things that are not truly you.
The thoughts that have followed you throughout the day.
The concepts and stories you've been carrying.
The roles and identities.
The worries,
The plans.
The attachments.
Both large and small.
That have quietly accumulated since morning.
None of these are you.
And tonight,
One by one.
You are going to set them down.
This meditation is simply a practice of that releasing.
With each breath.
Each passing moment.
We will gently invite these layers to fall away.
Until all that remains is something vast and still.
An incredibly spacious peace that has always been here.
Waiting quietly beneath the noise of the day.
There is nothing you need to figure out tonight.
Nothing you need to hold on to.
Nowhere you need to be other than exactly here.
So take a slow,
Deep breath in.
And as you exhale,
Let everything drop off your shoulders.
Drop off your chest.
Out of your mind.
Feel the weight of the day beginning to lift.
Feel your body trusting the surface beneath you.
You are safe.
You are held.
And you are about to experience the most serene sleep of your life.
Begin by settling into your natural position of rest.
Allow your body to find its own stillness.
Your arms relaxed at your sides.
Your legs falling gently open.
Your eyes softly closed.
There is nothing to perfect.
Simply arrive here exactly as you are.
Take a moment to feel the points where your body meets the surface beneath you.
The back of your head.
Your shoulder blades.
The backs of your hands.
Your heels.
Notice the weights of your body being completely and willingly receive.
You don't have to hold yourself up any longer.
You never have to hold yourself up in here.
Now bring your awareness to your breath without changing it.
Simply witness it.
The gentle rise and fall of your chest.
The soft expansion of your belly.
Each exhale,
A small act of letting go.
Notice that you are not breathing.
Breathing is simply happening.
All on its own.
This is the body's wisdom.
Trust it.
Relax fully into it.
We will now begin a slow journey through the body.
Not to fix or adjust anything,
But simply to visit each part.
To say,
I see you.
And then to let it rest completely.
Bring your awareness to the top of your head.
Feel the scalp.
The skin.
The skull beneath.
Allow any tension there to dissolve like morning fog.
And let it go.
Move your awareness down to your forehead.
So much of the day lives here.
The thinking,
The concentrating.
The furrowing.
Allow it to soften completely.
Let the space between your eyebrows grow wide and still.
Feel your eyes beneath their lids.
Resting gently in their sockets.
Soft.
Heavy.
Let them relax.
Your cheeks.
Your jaw.
Allow your back teeth to part just slightly.
Feel the jaw drop.
The lips part softly.
Not so much tension lives in the jaw without our knowing.
Simply let it go.
Your throats.
This place of speaking.
Of swallowing.
Of holding back.
Let it soften.
Let it open.
There's nothing to be said.
Just release.
Bring your awareness now to your shoulders.
Take a long,
Slow breath in.
And as you exhale,
Let your shoulders melt downward.
Away from your ears.
Away from the burdens they carry.
Feel them grow heavy and warm.
That is the feeling of release.
Travel down your arms now.
Your upper arms.
Your elbows.
Your forearms.
It rests.
Feel the weights of your hands.
Your fingers.
The tips of your fingers.
Each one releasing.
Uncurling.
Letting go.
There's nothing to grasp tonight.
Bring your awareness to your chest.
This tender place where we carry so much.
Love.
Grieve.
Longing.
Feel it rise and fall with your breath.
With each exhale,
Allow whatever you've been holding here to soften just a little more.
You are safe enough to put it down.
Your belly.
Often the first place to receive stress.
And the last place to release it.
Let it be completely soft.
Completely unguarded.
And allow it to rise and fall freely.
Without control.
Without effort.
Feel your lower back resting against the surface beneath you.
Perhaps.
The pelvis.
This foundation of the body.
This place of deep holding.
Let it grow heavy and wide.
And completely still.
Your thighs now.
Heavy and warm.
Sinking.
Your knees,
Releasing any last grip.
Your calves.
Your shins.
The delicate bones of your ankles.
Your heels.
Your feet.
Your toes.
All the way to the very tips of your toes.
Completely.
At rest.
Feel the whole body now.
From the crown of your head.
To the soles of your feet.
Home.
Heavy.
Still.
Like a garment that has been gently laid down.
This body that has carried you through this entire day.
Is completely at rest.
It needs nothing from you tonight.
And here in this stillness.
You may begin to notice something.
Beneath the sensations of the body.
Beneath the awareness of the breath.
There is quiet.
Of spaciousness.
A presence that is not tense.
Night travelled.
Serene.
Spacious.
Peaceful.
And simply rest here.
In this open.
Peaceful.
Awareness.
There's nothing more you need to do.
You are this spaciousness.
Let everything be.
Exactly as it is.
There is nothing left to hold on to.
If there are thoughts.
Let them drift like clouds.
You don't have to follow them.
Spaciousness.
Silence.
And peace.
You are safe.
Safe to let go.
There is only.
This gentle stillness.
Drifting.
Drifting as peace.
It's a peace.
The peace that simply is.
So peaceful and still.
Let go.
Let go.
Serene.
Spacious.
Peaceful.
And simply rest here.
In this open.
Peaceful.
Awareness.
There's nothing more you need to do.
You are this spaciousness.
Let everything be.
Exactly as it is.
There is nothing left to hold on to.
If there are thoughts.
Let them drift like clouds.
You don't have to follow them.
Spaciousness.
Silence.
And peace.
You are safe.
Safe to let go.
There is only.
This gentle stillness.
Drifting.
Drifting as peace.
It's a peace.
The peace that simply is.
So peaceful and still.
Let go.
Let go.
Serene.
Spacious.
Peaceful.
Simply rest here.
And is open.
Peaceful.
Awareness.
There's nothing more you need to do.
You are this spaciousness.
Let everything be.
Exactly as it is.
There is nothing left to hold on to.
If there are thoughts.
Let them drift like clouds.
You don't have to follow them.
Spaciousness.
Silence.
And peace.
You are safe.
Safe to let go.
There is only.
This gentle stillness.
Drifting.
Drifting as peace.
Into peace.
The peace that simply is.
So peaceful and still.
Let go.
Let go.
Serene.
Spacious.
Peaceful.
Let's simply rest here.
And is open.
Peaceful.
Awareness.
There's nothing more you need to do.
You are this spaciousness.
Let everything be.
Exactly as it is.
There is nothing left to hold on to.
If there are thoughts.
Let them drift like clouds.
You don't have to follow them.
Spaciousness.
Silence.
And peace.
You are safe.
Safe to let go.
There is only this gentle stillness.
Drifting.
Drifting as peace.
It's a peace.
The peace that simply is.
So peaceful and still.
Let go.
Let go.
Serene.
Spacious.
Peaceful.
Don't simply rest here.
And is open.
Peaceful.
Awareness.
There's nothing more you need to do.
You are this spaciousness.
Let everything be.
Exactly as it is.
There is nothing left to hold on to.
If there are thoughts.
Let them drift like clouds You don't have to follow them.
Spaciousness.
Silence.
And peace.
You are safe.
Safe to let go.
There is only this gentle stillness.
Drifting.
Drifting as peace.
Into peace.
The peace that simply is.
So peaceful and still Let go.
Let go.
Serene.
Spacious.
Peaceful.
And simply rest here.
In this open.
Peaceful.
Awareness.
There's nothing more you need to do.
You are this spaciousness.
Let everything be.
Exactly as it is.
There is nothing left to hold on to.
If there are thoughts.
Let them drift like clouds.
You don't have to follow them.
Spaciousness.
Silence.
And peace.
You are safe.
Safe to let go.
There is only this gentle stillness.
Drifting.
Drifting as peace.
It's a peace.
The peace that simply is.
So peaceful and still.
Let go.
Let go.
Serene.
Spacious.
Peaceful.
And simply rest here.
And is open.
Peaceful.
Awareness.
There's nothing more you need to do.
You are this spaciousness.
Let everything be.
Exactly as it is.
There is nothing left to hold on to.
If there are thoughts.
Let them drift like clouds.
You don't have to follow them.
Spaciousness.
Silence.
And peace.
You are safe.
Safe to let go.
There is only.
This gentle stillness.
Drifting.
Drifting as peace.
Into peace.
The peace that simply is.
So peaceful and still.
Let go.
Let go.
Serene.
Spacious.
Peaceful.
And simply rest here.
In this open.
Peaceful.
Awareness.
There's nothing more you need to do.
You are this spaciousness.
Let everything be.
Exactly as it is.
There is nothing left to hold on to.
If there are thoughts.
Let them drift like clouds You don't have to follow them.
Spaciousness.
Silence.
And peace.
You are safe.
Safe to let go.
There is only this gentle stillness.
Drifting.
Drifting as peace.
Into peace.
The peace that simply is.
So peaceful and still.
Let go.
Let go.
Serene.
Spacious.
Peaceful.
Simply rest here.
And is open.
Peaceful.
Awareness.
There's nothing more you need to do.
You are this spaciousness.
Let everything be.
Exactly as it is.
There is nothing left to hold on to.
If there are thoughts.
Let them drift like clouds.
You don't have to follow them.
Spaciousness.
Silence.
And peace.
You are safe.
Safe to let go.
There is only this gentle stillness.
Drifting.
Drifting as peace.
Into peace.
The peace that simply is.
So peaceful and still.
Let go.
Let go.
