This meditation is meant to be used solely for nighttime,
For sleeping,
For anytime you're going to bed or if you're having trouble sleeping and you need to get your body to relax and your mind to relax so that you can drift off into a deep sleep.
So you can either put this on on your bedside or pop in some headphones if that would feel helpful and go ahead and find yourself lying in a comfortable position.
Now the first thing we want to make sure of is that the room is at a cool temperature and that the room is as dark as it can be and that you have a little bit of heaviness on top of you maybe a comforter or maybe even just putting a blanket or a pillow on top of your belly and holding it there to help you feel more grounded into your bed.
So finding your way to lying down in this nice cool soothing dark space,
Closing the eyes and taking a deep breath in,
Exhaling to just feel gravity pulling your body deeper into this bed.
Breathing in again,
Exhaling with a sigh,
Again feeling gravity pulling you downward.
One more breath in,
Feeling the body getting heavier and heavier on the bed underneath you and as you adjust to a steady slow pace of breathing,
Let's bring our awareness down to the bottoms of the toes.
Just becoming fully aware of the bottoms of the toes and maybe even scrunching up the toes and the feet a little bit.
Scrunching,
Scrunching,
Scrunching and then relax the bottoms of the feet.
Feel the bottoms of the feet relaxing,
Feeling that relaxation roll its way up the ankles,
Feeling that circumference around the ankles,
The spaciousness as we make our way up the shins,
The calves and just feeling gravity pulling them,
Feeling the heaviness in the calves,
The heaviness in the heels,
Making our way up to the knees,
Feeling the thighs start to get heavy,
The awareness around our thighs,
The volume,
The spaciousness of the thighs and the way that the thighs lead us up into the hips and the lower back and the sacral joint and just feeling from that sacral joint at the root of the spine getting heavy like stone and that heaviness sinking the legs all the way down to the heels,
Deeper into the bed underneath you,
Breathing in and feeling the spaciousness of your belly,
All the little feelings in your belly,
All the little viscera in the belly,
The lower back,
Becoming aware of the ribcage and the way that it holds the lungs,
Breathing into those lungs and feeling your heart beating in your chest.
Good,
Feeling your belly get heavy and soft,
Feeling your chest get heavy and soft and feeling that relaxation melt across your heart,
Across your chest till you start to feel your shoulders getting heavier,
Becoming aware of the shoulders and the space that runs down to the biceps and the triceps,
Becoming aware of the sensations in the elbows,
The skin on its way to the forearms and the wrists,
Becoming aware of the wrists all the way up to the fingertips,
Maybe even clenching the fists a little bit,
Bringing some energy into the fists,
Anything you need to release,
Shake out and then shake out the wrists,
Relax the hands,
Feel the arms getting heavy like stone,
Feel the shoulders sinking deeper underneath you,
Relaxing into the neck and the throat,
Feeling the root of the skull getting so,
So,
So heavy,
Feeling gravity just gently pulling you as we relax the cheekbones,
The teeth,
The tongue,
The ears,
The eyes,
The eyelids,
The eyelashes,
The forehead,
Every hair on your head relaxes as you feel your head getting so heavy,
So heavy,
Breathing in to just finally feel your whole body settling into your bed,
As if we're allowing the body to just start falling into gravity.
Now,
Where is your mind?
Your mind may be wandering to all kinds of worries,
Thoughts,
And let's try to redirect the mind.
As the body is relaxing,
The mind is reflecting on the day.
From the beginning of the day you've just had,
We're going to reflect on only the highlights,
Of the day,
The best part of your morning,
The highlight of your morning,
The highlight of your afternoon,
The highlight of your evening,
Reviewing all the best parts of your day,
From the beginning to the end.
And really,
As if you're shining a light on them,
And letting the things that weren't the best part of your day just drift away into the shadows,
As if it is all a dream that you are only now waking from.
Do you want to remember the best parts of your dream?
So,
Allowing the mind to only ruminate on the highlights of the day,
Allowing the mind to only ruminate on the best parts of today's dream.
And through this practice,
The mind will wander to other places,
The mind will wander off.
And when we realize the mind has wandered off,
We bring it back.
What were the best parts of the dream I had today?
What were the best parts of the dream I had today?
Where did I leave off?
Let's go back to highlighting and mining for the best parts of the day,
Of the dream that I just had.
So that tomorrow,
When I wake up,
I am already more of a magnet,
And I am already calling in more of those blessings,
Of those highlights,
Of those experiences that which I enjoyed.
I'm calling my attention and my awareness to all the things that I liked so much about this dream that was my day today.
I'm shining a light on them to create shadows and everything else I want to just let go of.
Breathing in,
Exhaling to settle deeper into gravity,
Allowing the mind to continue to ruminate on the best parts of your day.
Until eventually,
You start to feel your mind getting quieter,
And you start to feel like you're falling so slowly into the deepest,
Darkest,
Coolest sleep,
Allowing space to be filled with the most beautiful,
Most beautiful moments of your day.
For the mind to reprogram,
Reprocess,
Reorganize,
Allowing time for the body to work on itself,
Self-heal,
Allowing the body to renew all the cells that need to be renewed,
So that we can wake up tomorrow feeling fresh,
Grateful,
Vibrant,
Awake,
Aware.
And vibrating at a frequency that attracts all that which we desire.
I am so blessed.
My life is such a blessing.
I am so lucky to have lived another day.
And I'm so grateful to be drifting off to sleep in a safe home,
With shelter,
In my own bed,
Warm with a full belly,
Peaceful,
Safe.
I fall asleep realizing how lucky and how blessed I truly am.
