Good evening and welcome to your Good Night Meditation.
This meditation is designed to help you release any stress from the day that's built up in your body,
In your mind,
In your spirit.
And as we release the stress from the day,
Washing away any thoughts or disturbances in the mind,
That you can fully relax,
Recline,
Enjoy a blissful and sweet slumber this evening.
Go ahead and make yourself comfortable in your bed.
Do any adjusting that you need.
Maybe you'll spread your arms and your legs comfortably wide.
If you're laying on your back,
Palms facing up,
Turning your head side to side and feeling your whole body begin to sink down into the mattress beneath you.
Begin by taking a few deep breaths,
Breathing in through your nose,
Fill up your belly and then open your mouth,
Let it go.
Taking two or three more breaths like this,
Filling up,
Breathing in through the nose,
Opening the mouth and letting it go.
With each of these deep breaths,
Feeling your body supported,
Allowing yourself to let go more and more.
The time for sleep and restoration begins now.
Let your breath naturally come to its normal pattern.
Easy,
Simple inhales.
Unforced,
Relaxed exhales.
Taking your breath and letting it begin to make space for your sleep,
For your restoration.
I'd like you to imagine now that you're walking through a beautiful forest.
Maybe it's a forest that you've seen before at some point on a vacation.
Maybe it's a woods near your home or perhaps one that you've dreamed about.
Take a moment to envision the trees climbing up towards the sky.
The ground soft,
Supple beneath your feet and see yourself walking down this beautiful pathway in the forest,
Breathing in and breathing out.
There's a clean air here,
So much oxygen to take in,
Feeling how good it feels as it enters your lungs.
Imagine as you walk down this seemingly magical pathway through the forest,
If any thoughts arise that are less than peaceful,
That bring your mind away from the beauty,
The wonder,
The bliss of breathing here as you walk.
I'd like you to imagine that you can take that thought as soon as you notice it and place it into a backpack that you wear on your shoulders.
There's no need to get carried away with the thought or to feel like you've done something wrong by thinking it.
It's just that as we wind down,
We want to take all of the unnecessary thoughts,
Anything that feels less than peaceful.
It's not needed now.
So we'll take it,
We'll see it,
And imagine placing it in this backpack as you walk on,
As you breathe,
Feeling the sensations in your body,
The relaxation of being in nature,
The temperature of the air on your skin,
Breathing,
Walking,
Finding yourself able to relax more and more,
And even with every thought that arises that you place in your backpack,
The mere noticing of this thought allows you to relax on an even deeper level.
That's the smIZooth that I,
For those who come with support with a simple Int 38 memory With every thought that goes into your backpack.
You feel a sense of lightness that begins in your mind.
The space of your brow spreading across your forehead.
To the crown of your head.
To the back of your head and your ears.
A feeling of relaxation that moves down your neck.
To your shoulders.
Lightness and relaxation entering the large and small muscles of your shoulders.
Your upper back.
Your mid-back.
Your low back.
And feeling a gentle softness across your belly.
Breathing in and letting go.
And as you walk now,
You find yourself coming to a clearing.
A beautiful lake is before you.
And you sit perfectly perched on a sweet rock right at the edge of this lake.
And here you take your backpack off.
And you sit in meditation,
Breathing and watching your breath.
Let it move sweetly in and gently out.
See yourself meditating before this beautiful lake through the magical forest of tall trees stretching up to the sky.
This entire environment seemingly created to support you in relaxing,
In restoration,
In finding greater peace.
And see yourself peaceful here at this lake.
And reaching to take your backpack full of thoughts that are not needed tonight.
And allow yourself to create a ritual of letting them go and letting them flow into this lake before you.
Empty the backpack.
And maybe as you do,
You see sparkles coming up,
Light coming up.
A magical show of sparkling light coming from this lake,
Receiving what is not needed.
And within you feeling the weight of these thoughts of what you don't need for sleep,
Releasing from your energetic feel,
Allowing you to relax more and more.
Breathing in the joy of this release,
Breathing out a feeling of yes,
I can relax.
Notice any sensations of your body.
And maybe take a sigh out the mouth.
Encouraging yourself to enjoy and relax even more.
And from here,
Allow yourself to enter this water.
To feel the water as you step in and it goes up to your ankle,
To your calf,
To your knee,
To your thigh.
Feel the absolutely perfect temperature of this water coming up now to your hips and to your low back.
And then imagine that you can pick up your legs and so easily find yourself floating.
Ah,
Relaxing as this water holds.
Simply carrying you,
Supporting you,
Cleansing whatever is not needed.
Residual tension of the body,
Of the mind,
Of your energetic feel.
Let the water take it away.
Enjoying the deep relaxation and healing energy of this water.
You are safe here to float,
To be just as you are,
To drift for as long as you like,
As you let go into a dream world of goodness,
Of love,
Of sweet and restorative sleep.
Simply even bringing a soft smile to your face.
Feeling a deep exhale relax your whole body.
You are cleansed.
You are ready to restore.
The gateway for deep blissful wonderful sleep is right here.
