Lie down in a place that's comfortable.
Feel the floor,
The mattress below you.
Relax.
And feel the tension from your muscles melt off of your body into the ground below you,
Like water melting off of a cube.
All the stress from today is just melting away.
Technically experience your mind thinking while you do this meditation.
When thoughts pop into your mind,
Don't criticize.
Just say to yourself,
Thinking.
And move your attention back to the breath.
Focus on your breath now.
Breathe in through your nose.
Just feel your breath move over your lips as you exhale.
Notice the sensation of air as it moves through your nose as you inhale.
Notice how it sounds as it moves through your lips as you exhale.
If you can't hear your breath,
Quiet your mind and see if you can hear.
Breathe in and out slowly.
And as your breath slows,
Everything else starts to move in slow motion.
The earth around you slows until it is spinning just so slowly.
Now focus on the area between your eyes where all your thoughts live.
Give that area a color.
What color is it?
Now see that color between your eyes.
That color that holds everything you've been thinking about.
Thoughts.
Thinking.
Everything that's on your mind.
See it there.
Focus on the color.
Now watch it rise up.
It's now hovering about six inches over your head.
See it there.
Breathe.
Let it go.
Now the color rises up again.
It rises all the way up to the ceiling.
This ball of color holding all of your thoughts.
See it hovering above you all the way up in the ceiling.
Breathe and let it go.
Now it rises again.
It's all the way up in the stars.
Lying in the sky.
So far above you,
Just floating above you.
Breathe and let it go.
See it move away one more time.
Now it's just a speck of color.
Floating out in the atmosphere.
Your thoughts.
Just moving farther and farther away.
Keeps floating and floating until you can't see it anymore.
Now think of a new color.
A color of calm and peace.
What color does calm and peace live?
See it.
Now watch that color seep into your body,
Into your head,
Your chin,
Neck and shoulders,
Into your chest,
Arms and stomach,
Into your groin,
Buttocks,
Upper thighs,
Into your legs,
Ankles,
And feet.
And goodnight.
Goodnight.
