The following meditation was created by Carla Grundison of Intuition Continuum.
Welcome.
This meditation is intended to guide your body into deep relaxation and quiet the busy mind by taking you through a series of visualizations as you make your way towards sleep.
Before we dive in,
I invite you to set an alarm if you have a specific time you must wake.
Inviting you to get settled into your bed or other comfortable spot where you will be experiencing this meditation.
Gently close the eyes.
Breathe naturally,
Noticing the in-breath and out-breath.
As a means of becoming more aware of your body's state of tension and relaxation,
I invite you to make a tight fist with each hand,
Tensing both arms all the way up to the shoulders,
Provided you have no injuries preventing you from doing so comfortably.
From tight fists and tense arms,
Now release the hands and arms,
Allowing the upper body to sink into the bed beneath you.
Now turn your attention to the lower body,
Now flexing the muscles of the thighs and tensing all the muscles of both legs,
Again provided you have no injuries preventing this tension from being experienced comfortably.
And then release,
Allowing the lower body to sink more deeply into the support beneath.
Feel your whole body resting into and supported by the bed beneath you.
Notice the texture of the sheets or blankets and of any clothing on your skin.
Tap into the support beneath your head,
Perhaps noticing the feel of the pillow covering if there is one,
Inviting you to take a deeper breath in,
And then exhale.
Bring your attention to your forehead,
Releasing tension you may be holding there and in the temples,
Relaxing the muscles around the eyes,
Softening the mouth and jaw,
Bringing attention to your neck and shoulders and your whole torso,
Releasing any tension you may be still holding in the upper portion of your body.
Noticing the rise and fall of your chest and belly with each breath.
Noticing your arms and hands,
Legs and feet,
Fully relaxed,
Your whole body sinking deeper into the bed beneath you,
Allowing any last bits of tension to release out the soles of your feet.
Begin to notice a decrease in separation between your physical body and your clothing,
The sheets or the blankets,
The bed beneath you,
And even the air around you.
The clear distinction identifying these items on a physical level is becoming more blurred,
Contributing to a more relaxed state.
Bring your focus inward to your third eye,
Your mind's eye,
The space between your eyebrows.
This is the gateway to and the seat of your imagination and intuition.
The following is a series of images presented in quick succession such that your mind's eye must move nimbly from one to the next,
With no time for you to create a story or retrieve a memory related to any one of them.
Some images may be unusual or unexpected.
They are not meant to be similar or connected to each other.
This is intentional to allow for a continuous flow within your mind's eye.
Beginning with a blue pickup truck,
A child's hand holding a string tied to a red balloon,
Two frogs each sitting on their own lily pad,
A gold necklace,
River rapids rushing over smooth rocks,
A pine tree with new bright green growth on the tips of each branch,
A window washer on scaffolding on the side of a building,
Water droplets on a blade of grass,
A sunrise on a clear morning,
A pair of well-used running shoes caked with mud,
A coin gleaming in the sand reflecting the sun,
A ripe strawberry just washed and ready to eat,
A cozy purple living room chair,
A toothbrush ready with toothpaste on it,
A dog's wet paw prints on an asphalt pathway,
A group of zebras near a watering hole,
A crisp white shirt,
A bouquet of flowers of various types and colours,
Someone jumping on a trampoline,
A large bed of soft moss in the forest.
In your mind's eye,
Reach out and run your hands across this dry soft velvety moss.
Feel how inviting it is.
Notice a sense of groundedness in this space and coming up through your hands as if being transferred from the moss,
A calm sensation filling your entire physical body and energy field,
A sense of security,
Strength and comfort.
This mossy base provides a sweet and soft landing as well as a peaceful starting point from which to begin your journey into a restful and comfortable sleep.
Wishing you a pleasant sleep.
Until next time,
Take good care.
