Guided Sleep Meditation: A Hike Through The Rainbow Forest
The first phase of the recording is dedicated to the sleep talk-down and the second phase of the recording is dedicated to the lucid dream incubation. Today’s sleep talk-down theme is a shamatha meditation and today’s lucid dream incubation theme is a hike through the rainbow forest. Hope you'll find value in the recording. If you do, please consider leaving a review and maybe rate the content.
Transcript
Hello,
I'm Rhys Jones and welcome to this Sleep Talkdown and Lucid Dream incubation recording.
Today I'll be guiding you through the process of relaxing your mind,
Preparing yourself for sleep,
And then,
Once your mind space has been softened,
Sowing the seeds for a lucid dream later on in the night.
In this particular recording,
The Sleep Talkdown theme will be a Shamatar meditation,
And the Lucid Dream Incubation theme will be a hike through the Rainbow Forest.
Please note,
You're free to fall asleep at any part of this recording,
So when you begin to feel tired,
Don't hesitate to follow that feeling.
If that happens during the Shamatar meditation,
That's fine.
If it doesn't happen until the hike through the Rainbow Forest,
That's also fine.
First and foremost,
Prioritize falling to sleep.
Do not wait for my permission to do so.
Follow my words until you begin to feel drowsy,
At which point allow yourself to let go and gently drift away.
And so,
To begin,
Please turn off all of your lights,
Lay down on your bed,
And get into a position that you feel comfortable with.
Be it on your belly,
On your side,
Or on your back.
Whichever position you feel most comfortable in,
Adopt it now.
And then,
Make any final adjustments you need,
In order to feel fully settled.
For example,
Perhaps you have an itch.
If so,
Now would be a good time to itch it.
Or maybe you'd like to take one last swig of water,
Before snuggling into your comfort home nice and tight.
Whatever makes you feel at ease,
Is fine,
And should be done now.
If you haven't already,
You should now close your eyes,
And take a deep breath in,
And out,
And another deep breath in,
And out.
Then allow your breath to settle into a normal rhythm,
Not forcing it to go one way or another.
Today I'll be guiding you through a shamatha meditation,
Which is essentially a type of concentration meditation.
You choose something to focus on,
Typically the breath.
And then you follow it,
Keenly.
In a normal meditation you'd do this whilst sitting up,
But because we're doing this lying down,
It'll actually be conducive to sleep.
This isn't the usual goal of meditation,
Obviously,
But what we're doing here is a little different.
This is a sleep meditation.
So with that said,
I want you to now turn your focus towards the breath,
And begin following its in and out rhythm.
And remember,
If at any point you feel yourself drifting away,
Please allow yourself to follow that feeling.
So with that said,
I want you to now turn your focus towards the breath,
And begin following its in and out rhythm.
Even though this isn't a meditation in the traditional sense,
Still try to keep your focus resting on the breath as best you can.
Which means,
When you inevitably find your mind drifting into worries of the previous day,
Or plans for the next one,
Gently bring yourself back to the object of meditation.
Your breath.
Give yourself over to it,
Observing all its nuanced details.
And if you find yourself struggling to stay focused on the breath,
You are,
Of course,
Allowed to pick another point of focus.
For example,
Perhaps you'd find it easier to focus on a visualisation.
I sometimes create a pulsating circle in my mind's eye,
And follow along with that instead.
On the inhale,
The circle grows.
On the exhale,
The circle shrinks.
So if you think something like that would work more effectively for you,
Please feel free to use that instead.
And as my voice returns to your awareness once more,
Use this as an opportunity to check in with yourself.
Was your mind wandering just then?
If it was,
That's fine.
Just recognise it for what it was,
And then turn back to the object of meditation.
Whatever you decided that was going to be.
Your breath,
Or a mantra,
Or a visualisation.
Whatever works best for you.
And once more,
Check in with yourself now.
Were your thoughts ablaze again?
Were you lost,
Mindlessly following one thought to the next?
If so,
Don't chastise yourself.
Remember,
Any sort of rebuke is just another thought,
Which takes you further away from the object of meditation.
So instead,
Simply recognise that you were distracted.
Perhaps you can even give the distraction a little label like anxious thought.
Then,
Allow yourself to move through it,
Returning your focus once more,
To the meditation object.
We'll spend another couple of minutes here,
Keenly focused,
Giving our full attention over to the meditation object.
If you struggle to maintain focus up until this point,
Know that you can use these final couple of minutes to just start over fresh.
However challenging you may have found this so far,
This final section can be your chance to shine.
You are now in a supremely relaxed state,
Either sleeping or on the edge of sleeping.
And so we're ready to begin,
Incubating the lucid dream for later on in the night.
By following along with my words,
And visualising them as you go,
You'll prime yourself to draw upon these very same images during REM.
There's no need to follow along strictly,
Just continue relaxing and allow my words to wash over you.
Whatever images come,
Come,
And even if you're now asleep,
Know that your subconscious will soak these words in and store them for later.
So let's now enter the Rainbow Forest.
You come too in a field of bright light and vibrant colours,
And as you do,
You feel your consciousness flare up.
Here I am again,
You think,
Immediately recognising the dream as a dream.
Here I am again,
Back inside my own mind.
Your skin tingles as lucidity surges through you.
It's interesting how that works,
You think.
Lucidity is so often elusive,
But sometimes,
Like this time,
It just arrives,
Plainly.
You get to grounding the scene.
The scene is sharp and crystal clear,
And as you look around,
You notice that the Rainbow Forest is pulsating.
The colour of the flowers shifting from blue to yellow to red and back again.
The trees fading in and out,
In and out.
The sky spinning around and around and around.
You look down and notice that,
As is so often the case in these dreams,
You're in some sort of uniform.
This time it's a motorcycle outfit.
You feel up onto your head and realise you're wearing a helmet.
And so,
You take it off,
Hold it by your side,
And breathe in,
Long and deep.
The smell of the Rainbow Forest is difficult to describe.
It's both recognisable and alien at the same time.
And as you breathe in deep,
You find yourself imagining certain smells as colours.
Sweet synesthesia,
You say out loud.
And just like that,
The taste of citrus hits you,
Along with the colour blue.
Laughing,
You bound gleefully into the field of Rainbow Flowers,
Immersing yourself in their colourful wave.
Up close,
You notice that the flowers are quite what they seem to be from afar.
Each one looks like its own little galaxy.
And as you bend down and get right up onto one,
You feel yourself being sucked into it.
Instantly,
The scene deteriorates,
And you spiral down into the flower head,
Your focus wavering.
It's at this point that many dreamers would now lose lucidity.
But,
Being the experienced anironal that you are,
You gently remind yourself that you'll likely be re-emerging into a new scene shortly,
And to hold on to lucidity until then.
And just like that,
You re-emerge into another Rainbow Forest.
Similar to before,
But this time instead of being surrounded by flowers,
You're surrounded by animals.
All sorts of different animals.
Some that you recognise from waking life,
Others that you don't.
You look over to a tree and notice a chicken sitting up on a stump in a rather human sort of way.
We're thinking of moving to New York,
He says,
With a serious face and a strange tone.
For a moment,
You feel yourself being taken in by this absurd scene.
But,
Before you lose track,
You once again remind yourself that you're dreaming.
You now step out into a clearing.
Just in front of you stands a beautiful,
Solitary flower,
Sparkling magnificently in the sun's rays.
This is all a dream,
You say,
Shifting your eyes over it from one spot to the next,
In order to keep the scene stable.
You approach the flower.
I want to take you back with me,
You say.
But that is,
Of course,
Impossible,
The flower says back.
But tomorrow,
I promise,
You will find my brother,
In your world,
In your time.
We will not be identical,
But you will recognise him.
Keep your eyes open,
And you will see.
You have now successfully planted the seeds for a lucid dream later on in the night,
And have primed yourself to recognise it as such when it occurs.
You're now also in a state of supreme relaxation,
Fully at ease,
Either sleeping or just now ready to begin the first phase of sleeping.
And so,
With that,
I draw this session to a close.
Remember,
You are a lucid dreamer.
Happy dreaming.
You're now in a state of supreme relaxation,
Fully at ease,
Either sleeping or just now ready to begin the first phase of sleeping.
And so,
With that,
I draw this session to a close.
Remember,
You are a lucid dreamer.
Happy dreaming.
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