It's time for bed.
Thank you for joining me today.
I will be your guide,
A friend,
Who will help you fall asleep tonight.
Get comfortable and gently close your eyes.
What a beautiful time to relax.
Let's start with visualizing yourself lying down,
Sleeping deeply in your cozy bed.
I would like you to visualize a big room in your head.
In this room,
You are witnessing all the thoughts,
People you know,
The memories,
Experiences from today or from the past that you are reliving again and again.
This is your personal space and nobody is allowed here.
I want you to visualize this room has a door.
Without getting mad or frustrated,
Cultivating a compassionate heart to ask everyone to leave this room.
You are about to open this door in 3,
2,
1.
From your mind's eye,
See all the thoughts,
People and memories leaving this room.
Once the room is all clear,
Please close the door.
Now you are the only one who is in your room,
Fully present and aware.
Sit in this peaceful room for some time and take a moment to appreciate this day and the day that you will witness when you wake up.
Now bring your awareness to your breath.
Notice the natural cycle of your breath.
Notice the quality of your breathing.
Is it short and shallow or it's long and deep?
Without any judgement,
Keep on breathing naturally.
Now connect more and more with your breath and yourself.
This is your time.
This is your moment.
We are going to do 9 rounds of conscious breathing.
You are going to inhale from your nose on a count of 4 and exhale from your mouth on a count of 4.
So inhale slowly with me.
Inhale from your mouth.
Inhale 2 3 4.
Exhale 2 3 4.
Inhale 2 3 4.
Exhale 2 3 4.
Inhale 2 3 4.
Exhale 2 3 4.
Inhale 2 3 4.
Exhale 2 3 4.
Inhale 2 3 4.
Exhale 2 3 4.
Inhale 2 3 4.
Exhale 2 3 4.
Inhale 2 3 4.
Exhale 2 3 4.
Inhale 2 3 4.
Exhale 2 3 4.
Wonderful.
Now let the breathing happen naturally.
Keep your attention on the gentle expansion of your belly and chest as you breathe.
The reason we cannot fall asleep is that our mind is not at rest and probably stuck in the past memories and the future scenarios,
Always trying to keep us busy and as a result,
We miss the present moment.
If we really think about it,
It's not doing any good because you cannot do anything about your past or something that hasn't happened yet.
The only thing you can do is to live in the present and the present is now,
At this moment.
Present is you,
Lying here,
Falling asleep.
So let's bring that awareness in the present,
On your body,
As it relaxes moment by moment.
Breath by breath.
If it helps,
Visualize your body getting heavier.
Your arms,
Legs and your whole body getting more and more heavy.
You're becoming more grounded as you feel the gravity of earth.
Now quickly scanning your body from your head to toe.
First bringing your awareness on the top of your head.
Feel your scalp.
Notice the skin on your forehead.
Feel the space between the eyebrows.
The depth of your eyes.
Skin on the nose.
The softness of your cheeks.
Notice all the sounds that are coming through your ears.
Be aware of your head resting on the pillow.
Feel the relaxation of your neck.
Notice the weight of your arms.
Notice the space in between your fingers,
Your palms.
Feel your spine supported by the bed,
Or the cushion.
Feel the weight of your legs,
And sinking into the earth.
Notice on your knees and your calves.
Notice the weight of your heels on the ground.
The soles of the feet,
The warmth of your body.
Scan the whole body from the crown of your head to the toes of your feet.
As you are relaxing your body,
Simply listen or repeat this mantra in your head.
I invite you to focus on the present and the sound of this mantra.
I am going to repeat sat-naam for 108 times.
Sat-naam means my true essence.
There are 5 sounds.
These sounds create the vibrations that can transform,
Heal,
Make you calm and bring the balance back in yourself and around you.
I want you to meditate on the sound,
Place your conscious awareness inside the sound.
Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Sat-naam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Satnam Allowing yourself to become more and more relaxed,
Step by step,
Breath by breath,
Moment by moment.
Feel at home,
Safe,
Relaxed and sleepy.
Wish you a calm and cozy night.
Namaste.
