Hello,
I'm Rhys Jones and welcome to this Sleep Talk Down meditation.
For the next 30 minutes I'll be guiding you through the process of relaxing your mind in preparation for sleep.
This isn't a meditation in the typical sense as it's recommended you listen to it whilst lying down in bed,
Rather than sitting up.
The techniques used in it,
However,
Will be familiar to you if you've ever listened to a traditional guided meditation.
The only real differences being the position you adopt whilst listening to it and the end goal.
In other words,
When you inevitably feel yourself drifting off,
Do not hesitate to follow that feeling.
That is,
In fact,
The entire point of this recording.
Follow my words until you begin to feel drowsy.
At which point,
Follow that feeling into sleep.
And so,
I'll give you the next minute or two to prepare yourself for bed.
Turn off all your lights,
Draw your curtains and get comfortable.
Make sure that the next few hours will be entirely undisturbed.
Then when my voice returns shortly,
The sleep talk down meditation will begin.
It will start to become quiet.
Today we'll be doing a matter meditation.
Otherwise known as a loving kindness meditation.
The goal here is to cultivate a sense of warmth towards a person of your choosing.
And in so doing,
To bring yourself into a state of peace and relaxation.
The person you choose could be anyone.
A family member.
A close friend.
A lover or a pet.
As you become more advanced in matter you can even choose to cultivate loving kindness towards someone you've had problems with in the past.
Perhaps a work rival or a family member you fell out with.
But for now let's just stick with someone that you can easily cultivate this positivity towards.
Your mother for example.
So I'll now give you some space to choose your person.
So I'll now give you some space to choose your person.
So I'll now give you some space to choose your person.
So I'll now give you some space to choose your person.
So I'll now give you some space to choose your person.
You now have your person in mind and perhaps you've already conjured up an image of them.
If not that's okay.
Try to do that now.
Bring to mind their face.
Their eyes.
And nose.
And mouth.
Don't skimp on the details.
Imagine everything you can imagine.
Imagine them smiling.
And as you watch them smile,
Feel your heart light up with love for them.
It feels good to see them like this.
Happy and at peace.
So,
Why air with that feeling now?
So,
Why air with that feeling now?
So,
Why air with that feeling now?
So,
Why air with that feeling now?
You You Now let's picture the rest of their body Their torso And arms And legs See them in their complete form And now imagine them engaged in an act that you know they enjoy For example,
Perhaps,
You know that they like playing sport if so Imagine them doing that Or perhaps,
You know,
They enjoy long walks in nature if so Imagine them doing Imagine them doing that And as you picture this scene unfolding Once again feel your heart come ablaze with great joy for the fact they're enjoying themselves And lie here with that feeling now You You You Now imagine a fully fledged interactive scene with your person It could be a made-up scene that never actually happened or it could be a memory of a real event Either way Imagine a scene with them now The scene where you're involved in some way Maybe a fun day out you had Or a meaningful conversation you shared Picture this now and as you do Feel your heart once again light up with warmth and love You You You And now let's introduce a quiet mantra to recite within your mind Continue imagining your chosen person and as you do think to yourself May you be safe May you be peaceful May you be free from suffering And repeat again May you be safe May you be peaceful May you be free from suffering And one last time May you be safe May you be peaceful May you be free from suffering And as you continue repeating this mantra to yourself now Let the repetition of it Lull you closer and closer Towards slumber Towards slumber You You You We'll now introduce a second mantra May you be happy May you be healthy May you be strong and confident Remember you don't have to say all of this out loud Just repeat it silently within May you be happy May you be healthy May you be strong and confident And one last time May you be happy May you be healthy May you be strong and confident These words act to not only warm your heart But also to float you Further and further Down the stream Towards sleep May you be happy May you be strong and confident And one last time May you be happy May you be happy And one last time May you be healthy May you be healthy And one last time You Notice how cultivating this loving kindness is de-stressing your system.
You're feeling calm and at ease.
Stress can simply not exist in tandem with these feelings of goodwill and compassion.
And so,
As you continue imagining your chosen person,
Sending them well-wishers,
Let these good feelings become unfettered inside of you.
Let them come into full bloom.
You are grateful for this person's existence.
And from this gratitude comes peace.
And from this peace comes a sense of security.
Safety.
And from there,
A space opens up for sleep.
You You You You You You for our connection and I am grateful to have shared my time with you.
And again,
I am grateful for your existence.
I am grateful for our connection.
I am grateful to have shared my time with you.
And continue this mantra now to yourself.
All of this love and compassion you've cultivated for your chosen person is now sitting quietly inside of you.
Not only have you directed it outwards,
But you've also directed it inwards.
All of these feelings you have for your chosen person you also have for yourself.
You also wish health upon yourself.
You also wish peace upon yourself.
You are also grateful for your own existence.
And so,
Lie here with these feelings now.
And allow yourself,
When you are ready,
To drift off into sleep.
All of this love and compassion you've cultivated for your chosen person you also have for yourself.
And continue this mantra now to yourself.
And continue this mantra now to yourself.
All of this love and compassion you've cultivated for your chosen person you also have for yourself.
And continue this mantra now to yourself.
And continue this mantra now to yourself.
And continue this mantra now to yourself.
And continue this mantra now to yourself.
And continue this mantra now to yourself.
And continue this mantra now to yourself.
And continue this mantra now to yourself.
And continue this mantra now to yourself.
You're now in a state of supreme relaxation.
And so,
With that,
I draw this session to a close.
Sleep well,
And we'll talk again soon.
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All Rights Reserved.
No part of this recording may be reproduced without Mooji Media Ltd.
's express consent.
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