This is Fiona Brennan,
Welcome to this very relaxing sleep time meditation.
The stillness of the well.
Settle into your bed now,
Allow your body to rest easily.
There is nowhere you need to go,
Nothing you need to do.
Take some time now to really get comfy,
Making any final adjustments or movements to help you feel so relaxed.
Please listen to this each night for optimum effects.
Begin by noticing your breath now,
There's no need to change it yet,
Just notice the gentle rise and fall.
And when you are ready,
Allow the breath to slow slightly,
Inhaling calmly,
Exhaling gently,
As if every out-breath releases a little more effort.
Feel the surface beneath you,
Supporting your body fully.
Your shoulders soften,
Your jaw loosens,
Your forehead smooths.
With each breath,
Your body remembers how to relax.
Now,
Imagine yourself arriving in a wide,
Peaceful meadow as evening approaches.
The light is soft,
The air is mild and still,
Tall grasses move gently as if breathing with you.
In the center of the meadow stands an ancient stone well.
It is circular,
Solid and beautifully worn by time.
The stones are smooth,
From centuries of standing quietly in place,
Holding water,
Holding stillness,
Holding calm.
A small lantern rests beside it,
Glowing with a steady,
Warm light.
The well does not call for attention,
It simply is,
And its presence is deeply reassuring.
You notice that everything here moves slowly,
Nothing rushes,
Nothing demands.
This is a place of steadiness.
You walk toward the well,
Unhurried,
Relaxed.
Each step feels grounded,
Supported,
Easy.
Standing beside the well now,
You sense its quiet strength.
It has been here through changing seasons,
Changing skies,
Changing lives,
And yes,
It remains.
The water inside is perfectly still,
Clear,
Reflective.
You peer into the well,
And instead of seeing thoughts or worries,
You notice depth,
Calm,
Continuity.
The well becomes a symbol of something steady within you,
A place that remains peaceful no matter what moves on the surface.
As you place a hand gently over your heart,
You feel a natural sense of ease.
Here,
Everything slows.
Your breathing deepens without effort,
Your thoughts drift further apart,
Your body settles into a state of quiet balance.
In this calm space,
Gentle ideas begin to settle comfortably in your mind.
You are allowed to rest.
It is safe to slow down.
Calm is already available to you.
There is nothing you need to fix right now,
Nothing you need to solve,
Nothing you need to prove.
Just as the well does not rush to refill,
You do not need to rush to be anything more than you already are.
You may notice that the mind becomes quieter when it feels safe,
The body becomes lighter when it is supported,
And relaxation brings clarity naturally,
Without effort.
Now,
To gently deepen this calm,
Imagine yourself slowly descending into rest.
As though you were relaxing further beside the well.
I will count down from 10 down to 1.
With each number I count,
Take a deep breath.
Each number allows you to sink more comfortably into calm awareness.
Breathe in for 10,
Body relaxing.
Breathe in for 9,
Mind relaxing.
Breathe in for 8,
Slow and steady.
Breathe in for 7,
Letting go.
Breathe in for 6,
Settling deeper.
Breathe in for 5,
Halfway.
Breathe in for 4,
Supported and safe.
Breathe in for 3,
Quieter inside.
2,
Deeply at ease.
1,
Deep breath,
Calm and settled.
The meadow feels quieter now.
The lantern beside the well glows softly.
The water remains smooth and undisturbed.
You sense a quiet wisdom here,
Not loud and not demanding,
Just present.
And somewhere inside you,
The same quiet steadiness exists.
You do not have to search for it,
It is already a part of you.
A gentle understanding settles in.
You can move through life with more ease than struggle.
Rest creates strength,
Creates clarity,
Stillness,
Restores balance.
Now the scene begins to soften.
Edges blur gently.
The meadows become quieter still.
Your body grows heavier.
Your breathing slower.
Your mind liberated.
The image of the well remains steady and calm.
Even as you drift closer to sleep.
And you carry its stillness with you.
There is nothing else to do now.
Sleep comes naturally,
Easily,
At exactly the right pace for you.
Feel yourself drifting.
Softly.
Comfortably.
Letting go.
Deeper and deeper into stillness.
