This is a meditation for you for the middle of the night when you wake up and your mind is busy and you need to focus on something so you can gently fall back to sleep.
So invite yourself to be as comfortable as you can in your bed or couch or floor or wherever it is you're waking up from.
If possible maybe put a pillow underneath your knees,
Relax your back and just invite yourself to get more comfortable.
The position of choice when you fall asleep.
And then just notice what's touching down in your mind's eye.
Feel the back of the head,
Feel the shoulders,
Feel the places on the back,
Backs of the arms,
The hands,
Backs of the legs,
The heels.
Earth energy is that safety place where we're grounded and rooted.
So just imagine your body in that place of balance with deep roots inviting you to get even more comfortable.
You find that comfortability just imagine the sunshine,
The sunshine on your face.
And just invite yourself to smile.
The warmth of the sun,
The warmth of the sun on your face,
In your throat,
In your heart.
Feel the warmth of the sun down your arms and your hands.
Warmth of the sun.
Feel that warmth of the sun right in your belly and all your organs and the rays of sunshine cascading down your hips,
Down your legs and at your feet.
And then just feel your body breathing you.
Maybe put your left hand on your heart and your right hand on your belly.
Feel the breath.
Notice where you feel breath.
Is it your belly?
Is it your heart?
Is it your nostrils?
Inviting yourself to be here.
Your whole self.
Let's begin that five elements breath that we know.
And whether it's the first time or you know it,
Visualize that liquid sunshine from the bottoms of the feet up through your legs right into your lungs.
Take a big inhale and imagine as you exhale from your armpits down your inner arms,
Your palms,
Your fingertips.
And as you inhale from your fingertips up your wrists,
Up your shoulders,
Your neck,
All the way up through to your crown,
You inhale.
And then you feel that breath travel down to the third eye,
Down to the heart,
Down to the belly,
Out through your legs.
And that's it.
We begin again,
Visualizing in your mind the energy like liquid sunshine in the bottoms of the feet.
It rises up all the way up through your legs,
Through your torso,
Right into your lungs.
Big breath.
And as you exhale,
Feel it gently from your armpits down your inner arms,
Palms,
The fingertips.
Let that breath come in from your fingernails,
From your fingernails,
Up your wrists,
Up your shoulders,
Up your neck,
All the way up through to the crown.
And it comes back down,
Down to the third eye,
Down through the heart,
Through the belly,
Down through the legs,
Out through the feet.
And we see it again in our mind's eye,
That calming,
Soothing,
Healing energy in the bottoms of the feet through the legs.
As you inhale,
Through all your organs,
Right up into your lungs.
As you exhale from armpits,
Down your inner arms,
Down palms,
Out fingertips.
And inhale from fingernails,
Wrists,
Up elbows,
Up shoulders,
Up neck,
All the way up to the crown,
Clearing the mind.
And exhaling down through that third eye,
Down through the heart,
Down through the belly,
Down through the arms,
Down through the legs,
And out through the feet.
That gentle,
Calming,
Soothing energy through the body,
From bottoms of the feet,
Up the ankles,
Up the knees,
Up the hips,
All the way up through every organ,
Up into your lungs.
Healing energy,
Like springtime energy,
Through your lungs,
Through your heart,
Through your lungs,
Through your lungs.
Let it radiate out through your armpits,
Inner arms,
Palms to fingertips,
Everything you touch.
Part of that fire,
Part of the heart.
And as you inhale from fingernails,
Wrists,
Shoulders,
Up neck,
Up to crown,
Visualize it like liquid sunshine through the third eye,
Through the heart,
Through your own.
As you inhale from bottoms of the feet,
Up through lungs,
Armpits to fingertips,
Fingernails up through crown,
And all the way down.
Three more times.
Bottoms of the feet,
Up through lungs,
Armpits to fingertips,
Fingernails,
Up arms,
Up neck,
All the way up to crown.
Let it cascade down.
Feel that energy rise up,
Bottoms of the feet,
Up through lungs,
Armpits to fingertips,
Fingernails,
Up the arms,
The neck through the crown,
Gently down.
And last one.
See that beautiful liquid sunshine calming your whole body,
The bottoms of the feet,
The legs,
Up through your lungs.
Let it radiate out from armpits,
Out fingertips,
Fingernails,
Up the arms,
Up the neck to the crown,
And all the way down.
Just notice your body breathing you.
Feel your body sinking into the earth.
Feel yourself at deep rest.
Sleep well.
Namaste.
