Gently close the eyes.
Settle into comfort.
Sometimes there's a pressure that surrounds the act of sleep,
But in our practice together now,
There is none of that.
You are welcome to be just as you are.
To rest consciously and let your mind turn off the noise from the day.
And open yourself up to receive the profound nourishment of guided relaxation into stillness and calm.
Bring your outward focused attention inward.
First,
Notice the breath.
Start to let go of the day as you exhale.
Mentally emphasize the sensation of emptying out as you exhale.
Continue to breathe and let go even more.
Notice how the inhale happens naturally,
Without effort.
There's no doing.
But as you exhale,
You can control the length of the breath.
Try and lengthen the exhale by just a count or two.
Breathing in naturally and exhaling completely.
Allowing all tension to leave the body.
Imagine it dissolving like ice melts to a puddle of water.
Feel the body loosen part by part,
Becoming limp as the bones begin to rest downward.
Breathe slightly deeper and slower,
Focusing the breath into the abdomen so the navel consciously rises and falls.
Each time the navel falls,
Feel the body letting go.
Release even more.
Stay connected to your breath.
Stay connected to my voice and follow along.
The breath draws in a coolness and a calmness.
As you breathe out,
Feel that coolness and calmness spread throughout the body.
Breathe in,
Feel that coolness and calmness spread throughout the body.
As you breathe out,
Feel all the cares and worries of the day flowing out of you,
Drifting away.
Continue breathing like this,
Feeling the effect of the cooling breath.
Give yourself some time now to become calm and steady.
Now that we are centered,
We will go deeper into relaxation.
Take three slow,
Deep breaths in and out,
Exhaling with an audible sigh out through the mouth to the letters AH,
Like this.
Ah.
Continue on doing two more breaths,
Just like that at your own pace.
Now come to rotation of consciousness.
I will name various body parts,
And as I name each body part,
Allow the awareness to move from part to part.
Remain aware and remain motionless for this part of the practice.
Stay connected to my guidance and follow along.
Bring your awareness to both feet.
Have muscles,
Hamstrings,
Glutes,
The whole spine from the base to the skull.
The shoulders,
The backside of the upper arms,
Lower arms,
Backside of the hands,
All ten fingers.
The palms of the hands.
The inner arms,
All the way up to the armpits.
The collarbones,
The throat,
The face and the crown of the head.
Awareness of the whole lower part of the body.
Awareness of the whole upper part of the body.
Front side of the body.
Backside of the body.
Awareness of the left side of the body.
Awareness of the right side of the body.
Awareness of the whole body.
The whole body.
The whole body.
Bring your awareness to both feet.
Have muscles,
Hamstrings,
Glutes,
The whole spine from the base to the skull.
The shoulders,
The backside of the upper arms,
Lower arms,
Backside of the hands,
All ten fingers.
The palms of the hands.
The inner arms,
All the way up to the armpits.
The collarbones,
The throat,
The face and the crown of the head.
Awareness of the whole lower part of the body.
Awareness of the whole upper part of the body.
Front side of the body.
Backside of the body.
Awareness of the left side of the body.
Awareness of the right side of the body.
Awareness of the whole body.
The whole body.
Feel the density of the body.
The weight of the structure of the body.
Now feel the lightness of the body.
A supple spaciousness from within.
Alternate back and forth between both sensations.
Now feel both sensations simultaneously.
Release the idea.
We now come to visualization.
Bring your awareness to the dark space behind closed eyelids.
Just simply observe any shapes,
Colors.
No judgment or comment.
Just observe.
And we will now journey into the cave of conscious sleep.
Imagine yourself in a beautiful,
Dense,
Lush forest.
The sunlight trickles down through the branches of the trees,
Lighting a path before you.
Where you see a cave.
You walk along the earth.
A narrow path.
Noticing the texture of the stones and soil beneath you.
The fresh smells of the forest and its various trees and vegetation.
You enter this cave.
You feel a coolness from the stone as you enter.
You touch your fingertips along the surface of the cave and its walls.
As you enter into its depths,
Which welcomes you with wonder and mystery.
A cave full of secrets and wisdom.
A small light illuminates a wall in front of you.
Where you see artifacts.
Drawings on the cave wall of symbols.
Messages that hold wisdom to teach you.
Drawn on the cave wall are shapes.
There is an egg.
A mighty tree.
A star.
A dog sleeping.
You see the sun and the moon.
Waves on the ocean.
Drawings of people.
Like your ancestors.
You feel awe and wonder for what you have discovered.
An energy courses through the body as you trace your fingers along the drawings.
You feel the urge to rest your body on a soft patch of moss below.
Growing along the cave entrance,
You lie down.
Gently close your eyes.
As you close your eyes,
The body begins to relax.
Drifts off.
Lulled by the energy of the cave,
Pushing you to sleep.
And as your mind calms,
Shapes from the cave begin to emerge.
Consciousness with vivid colors.
Images so real.
A golden egg illuminates before you in your mind's eye.
Observe this golden egg as it shines.
Golden egg.
The next image that emerges is a mighty,
Beautiful tree.
Lush leaves and deep winding roots.
The core thick and wide.
Under this tree are people.
You.
You see people that look like you.
It is your ancestors.
Notice the loving awareness.
Your ancestors before you.
Imagine sitting down before them.
Listening and learning to the wisdom they share.
See waves on the ocean.
Waves on the ocean.
The cave of conscious sleep takes you deeper and deeper on a journey of the most rejuvenating deep sleep.
Pure Kart font,
Open font.
From this resting space you feel a deep,
Deep reconnection to your true self,
Your highest self,
As you clearly remember now who you are.
You feel a flood of energy and gratitude pulse through your whole being.
And you feel thankful for your time in the cave,
Journeying into deep rest.
You reflect on your journey,
The journey of your own heart.
Feel your heart healthy and free,
Pulsing with its own aliveness,
Feeling connected to your heart's own radiant light,
Shining and emanating from your chest outwards in all directions.
Feel the sensation of this experience connecting to the light of your heart as you drop deeper and deeper into sublime,
Blissful states of relaxation.
Feel the sensation of this experience connecting to the light of your heart as you drop deeper into sublime,
Blissful states of relaxation.
Now come back to your body and to your breath.
The presence of your body and your breath resting in this room.
You may stay here or drift off to sleep for as long as you need.
Your practice is now complete.
