Hi,
I'm Glenda Cedarleaf.
And tonight's meditation is here to help you breathe into a deeply relaxed state.
So I invite you now to begin to let go of the day.
It's safe.
It's okay.
You can truly rest.
You are going to practice a new way of breathing.
And you can do this exercise several times a day.
It's easy to learn.
Your body always remembers to breathe all day and all night.
Sometimes when we're stressed,
Our breathing changes.
And it becomes shallow and fast.
But when we breathe slow and deep,
We can feel calmer.
So let's begin to practice this way of breathing.
Rubbing your hands together several times,
And now putting them over your navel so you can feel your hand.
Placed on your belly.
Noticing the warmth there.
Imagining that here in your belly there is a small glow that grows brighter and brighter.
And it becomes a balloon or a ball.
And you can make it any color that you like.
And as you breathe in,
This balloon gets bigger and bigger.
And each time you breathe out,
Your belly falls down flat and the balloon or ball flattens too.
So let's continue focusing now and gently pulling the air in.
As you breathe in,
Notice the cool air smoothly coming in through your nose or mouth.
Notice how it feels as it passes through your windpipe.
Gently filling your lungs.
And when your lungs have fully filled.
Your belly has expanded.
You can now breathe out.
And your belly flattens again Practicing this now.
Just letting yourself feel this experience in your body.
And we're going to continue this exercise,
Breathing in.
And breathing out.
Breathing in.
And breathing out.
Breathe in.
And breathe out.
And once you're able to breathe very slowly and for a long time.
We're going to try for a count of four or five or six.
Beginning now by breathing in.
Feeling your belly grow like a balloon.
Holding it now for several seconds.
And then very slowly breathing out.
Good.
And again,
Breathe in and fill your belly like a balloon.
Hold it.
Hold it.
And then breathe out very slowly.
And then one more time,
Breathe in.
And breathe out Noticing your breathing ends.
And out.
And if your mind wanders,
It's okay.
Just gently bring your attention back.
To your breathing.
In and out.
The air coming in and filling your lungs.
And filling your belly.
And the warm air.
Gently flowing back out.
End.
And out.
And out.
You might also begin to say a soothing word.
A soothing word to yourself.
For the in-breath.
And then the out breath.
This is your world.
No word.
That reminds you of something that makes you feel calm.
So ready again,
Breathe in and fill your lungs.
Fill your belly.
Imagine the ball or balloon.
And imagine its color.
And the size of it as it fills your belly.
With the inhale.
Holding for account.
Of four.
Goodbye.
Or sex.
Whenever is comfortable for you.
And then breathe out slowly.
And let your belly go flat.
And let your body relax.
And remember your special calming words.
As you rest in between breaths.
You can use this breathing as a tool.
To let go and relax.
And come back to your body.
Back to yourself.
Back to the miracle of breathing.
And of being yourself right here.
And right now.
This is your journey to dreamtime.
Now is the time to gather together all that brings you comfort.
As you go to sleep.
It may be a soft blanket.
A pet or a stuffed animal.
Or perhaps a favorite pillow.
Making your bed comfortable and welcoming just for you.
And if you want someone with you.
.
.
You may wish now and in an instant they'll be there.
Your protector.
Who stands by and watches over you.
With love.
Your protector who helps you let go of all the thoughts and memories of the day.
So you can focus on right here.
Right now.
As you begin to drift into dream time.
Just becoming comfortable in the ways that you know best.
Letting your head and neck sink into the pillow.
And the rest of your body can begin to feel heavy and relaxed.
As you melt into your bed.
Feeling supported.
And comforted.
By this cozy place.
Your body is becoming so relaxed.
That it feels loose and limp like a rag doll.
So just lay your head on the pillow and close your eyes.
It's alright,
Just let your eyelids fall and be heavy.
Let your lashes rest and your face relaxed.
So you can drift into a deep and restful sleep.
And one thing you may notice is how easy it is to hear the sound of my voice.
And the sound of the music.
As all the other sounds just fade into the background.
So that even though they may still be there.
You can use them to help you relax even more.
Saying goodnight now to your body.
Good night to your fingers and toes.
Good night to your arms and legs.
Good night to your eyes and mouth.
Let your jaw drop.
Let your neck begin to soften.
And relax.
And now placing your hand on your belly.
Becoming aware of your breathing.
Feeling the rhythm of your breathing and the rhythm of your heart beating.
And notice your belly.
Feel your chest.
As it goes up and down.
Aware that your body knows just what to do and you don't have to think about it.
Your body knows how to breathe by itself.
And each time you breathe in.
And then breathe out.
Your body can soften.
And relax.
Imagine yourself now setting off on a wonderful journey.
A magical journey that takes you to your favorite place of dreams.
This magical place is a place.
Where you can be so comfortable.
And it's so easy to drift off to sleep.
It's a place where your dreams are comforting and happy.
Your dreams are just the right dreams to help you sleep so peacefully.
Perhaps in this imaginary place,
You're gently rocking in a hammock.
Or settling into a comfy chair.
Or maybe you're right here.
Just right here in your own bed.
Imagine looking around and noticing all the wonderful things that you can see and hear and smell.
In this happy place.
What are the colors that catch your eye?
What are the sounds that are familiar and comforting for you?
What are your favorite smells and fragrances?
Just let your imagination take you to this magical place.
And you can create this place exactly as you want it to be.
As you let your imagination carry you there.
And before you know it.
You will be lulled into a whimsical,
Dreamy sleep.
Knowing that all you have to do is wind down.
Wind down.
And relax.
And here in this dreamy place,
Your body can open to a peaceful wave of calm.
Can you feel it now?
You are safe and relaxed in this healing night.
Eventually you see a creek.
And on its shore sits a small boat.
The boat is a lovely indigo blue.
And it's lined inside with soft periwinkle-colored cushions.
Beautiful trees stand along both shores of the creek.
They arch over the water.
Creating a welcoming portal for you.
And when you see this portal.
You feel a sense of curiosity.
As you prepare to take your journey,
You hear the gentle lapping of the water.
While a chorus of frogs and crickets join this rhythmic lullaby.
You'll climb into the boat and push yourselves off from the shore.
The creek is narrow,
Gentle.
And shallow.
It is a perfect place to safely float.
The temperature is just right as the sun warms your body.
You have just what you need to feel safe and protected and comforted.
As you lay back on the cushions,
You can see puffy white clouds floating above you.
Now it looks like a dog.
And then perhaps a bird floats by.
And then the outline of an angel emerges.
You are delighted to just be in the moment.
As you meander down the creek in your tiny boat.
And the boat continues to flow down the creek.
Gradually transforming into a narrow river.
The gentle current flows and flows,
Carrying your boat further and further along.
You are held in the lap of this comforting.
Rocking.
Soothing ride.
Supported by the softness of the cushions that surround you.
Your boat has taken you just where you need to be.
And you are enfolded in loving,
Healing light.
Simply rocking back and forth,
And you continue to float as long as you wish.
Knowing that when it's time to reach the shore,
You will return to the path that takes you home.
Back to where you first began.
But for now,
You know that your dreamy journey is an endless resource for you.
Because now you can trust that whenever you want to experience your playful,
Soothing essence,
All you have to do is close your eyes.
And as you continue to rest,
Know there's nothing else for you to do but to simply be here in this dreamy place,
Surrounded with love and light.
Comforted.
Connected.
And whole.
And as you rest in this place,
Remember a time when you slept like a baby,
So relaxed and so comfortable Recalling what it felt like in your body to be sleeping like a baby.
And knowing that your body remembers this feeling.
You can again sleep deeply.
Calm and relaxed calm and relax.
As you breathe in.
And breathe out.
Inhale… and exhale.
Continuing to wind down.
Wind down and relax.
Breathing in comfort.
And breathing in peace.
Breathing in love.
And letting each and every breath bring you closer and closer to dreamtime.
The sound of my voice and the ongoing music.
Continues to take you deeper and deeper.
And to dream time.
You're safe.
And restful sleep.
And your body knows just what to do.
With each inhale.
And each exhale.
You go deeper and deeper to sleep.
And this relaxation moves into every part of your body.
As you enjoy this wonderful sensation flowing beyond your skin.
Creating a blanket.
Of safekeeping for you.
Letting go as you drift into a deep sleep.
And restful sleep continuing to relapse.
Just drifting.
Into a deep and restful sleep.
Calm and relaxed resting into a deep and restful sleep.
And I wish you sweet dreams.
And good night.
You you Yeah.
Thanks for watching.
You you Thank you very much.
Thank you.
Thank you very much.
Thank you.
