Welcome to this guided meditation from the Frequency of Love series for deep restorative sleep.
Find a comfortable position,
Lie down and gently close your eyes as we delve into the tranquility of the present moment and let go of the day's burdens.
Begin by bringing your awareness to the natural rhythm of your breath.
Inhale deeply through your nose,
Feeling the breath fill your abdomen and exhale slowly through your mouth.
With each breath cultivate a sense of presence and awareness.
Allow the breath to ground you in the here and now.
Continue to inhale deeply through your nose,
Feeling the breath fill up your lungs and exhale slowly when you're ready through your mouth.
Inhale,
Pause and exhale.
Shift your attention to the sensations in your body.
Starting from the crown of your head,
Visualize a soft warm light scanning down.
As the light touches each part of your body,
Let go of any tension or discomfort.
Allow this radiant light to dissolve any residual tightness,
Leaving you with a profound sense of relaxation.
Visualize that soft warm light moving right down your body,
Reaching your chest,
Your arms,
Your abdomen,
Your hands,
Your hips,
Down to your thighs,
Your knees,
Scanning over your calves,
Right down to your ankles and your feet.
Now let's cultivate a sense of loving kindness,
Envisioning a warm radiant light emanating from your heart center.
As you breathe in,
Draw this compassionate light deep into your being and as you exhale send it out.
Stream that beautiful radiant light out into the world.
Extend feelings of love and kindness right from the heart of your body and yourself and extend that beautiful warm radiant light right out around you,
Filling your home,
All the other homes,
Radiating outwards over your city,
Radiating out of your country,
Radiating out over the waves over the ocean,
Radiating,
Glowing right around the world,
Feeling the interconnectedness of all beings.
Now notice any thoughts that arise.
Instead of getting entangled in them,
Observe them just like passing clouds in the vast never-ending sky of your mind.
Acknowledge their presence,
Let them go and bring your focus back to your breath.
Cultivate a sense of detachment and just observe the thoughts with compassionate awareness.
Feel your body becoming lighter as if floating in a space of tranquility and experience a deep sense of relaxation as you let go of the physical and the mental layers one by one,
Entering a state of profound stillness.
Inhale deeply and as you exhale feel that warmth,
That light resonating within you.
Sense the unity of your being with the cosmos.
Send that beautiful warm radiant light out from the earth and out to the universe beyond,
Allowing it to ripple in the vastness of the universe.
Return your attention to your breath,
Taking a few deep breaths and feeling the gentle rise and fall of your chest.
As you prepare to transition into sleep,
Carry with you the peace and the light cultivated during this practice.
May your sleep be restful and rejuvenating.
Good night.
