This track is only to be used when you are wanting to rest and are prepared to sleep.
Please do not listen to this meditation if you are operating heavy machinery,
Driving a car,
Or doing anything other than lying down,
Preparing for sleep.
As we begin this gentle end to your day,
Please take a moment to be sure that everything is in order.
Make sure your cell phone is turned to silent,
Any alarms that need to be set are set,
Doors that need to be locked are locked,
Make sure that your blinds are drawn,
And you're lying in a comfortable position with your neck and your body supported in any way that's appropriate for you.
Check in with your temperature and cozy up with your blankets if needed.
Make sure you are not restricted by clothing or blankets,
That everything around you feels in perfect order,
And you are ready for rest,
Knowing that you are safe and all is well around you.
Allow yourself to become aware of your breath,
Even and steady in its own natural rhythm,
And as you feel the breath coming in and the breath going out,
You may notice that the body begins to slow the breath even more as we journey towards deep rest.
Breathe out any expectations that you may have about the outcome of this meditation,
And give yourself permission to fall into deep rest,
To fall into deep relaxation,
To fall into deep sleep,
Knowing that as you rest,
You allow your body,
Mind,
And soul to rest and repair in its own natural way.
The breath is easy and effortless now,
And moves in and out all on its own,
Without your thought or your control.
It just flows.
Allow your shoulders to drop down,
Away from your ears,
Falling into a more relaxed position,
Letting go of all that you didn't know you were holding.
Become aware of the pressure of your body,
Where it touches and conforms to the bed around you,
Relishing in the weight and the heaviness as you sink even deeper into relaxation.
Notice your feet,
Your knees,
Your hips,
Your torso,
Your shoulders,
Your arms and hands,
And even your head,
Supported into relaxation by your pillow.
Relax your tongue and your jaw,
Rest your eyes and even your scalp as you fall even deeper into rest.
And any time that you feel you need to adjust your posture,
Go ahead and do so,
As this will just take you deeper into your state of relaxation.
As you enjoy this physical relaxation,
You will notice that the sounds around you begin to fade into the background,
So that all you hear is my soothing voice,
And the relaxing sounds of music behind it.
And much like the fading sounds,
Your thoughts too fade into the background,
Naturally,
Knowing that you have control of when you will choose to think of them again when they are needed.
And any time a thought arises,
Simply tune back into my voice and allow the thought to fade away,
And every time that you tune in and fade away,
It will allow you to fall more deeply into relaxation towards sleep.
As you enjoy this old familiar feeling,
Resting comfortably here,
Allow your imagination to come alive and find yourself in a forest,
Surrounded by trees,
Dense and lush.
The air is filled with sounds of the forest,
Perhaps there are birds singing,
Crickets,
Frogs,
Or even the sound of the wind rustling the leaves,
Leaving a peaceful quiet around you,
Sensing that you are not alone.
And that you are one with nature,
Comfortable,
Safe,
And feeling as though you belong here.
And as you look around,
Your surroundings become more enhanced and vivid.
As you move about the forest,
You discover that there is a river flowing here,
And as you find yourself at the edge of it,
You can see a mirror image of yourself in the reflection of the water.
The winding river seems magical,
As though it has healing and rejuvenating powers.
It feels as though the flowing water is healing whatever may be hurting your soul,
Troubling your mind,
Aching your body,
Washing you clean and clear in a peaceful way.
As the water flows and streams,
It does so confidently on a journey to where it knows not,
And it is content to do so.
You notice a leaf drifting along the current,
And you find it mesmerizing to watch,
As the leaf and all of its details gracefully carried upon the flow of the water,
Lazily and faithfully being born to a new destination,
Assured by the strength of the current that it will arrive in its own time,
Trusting that the support of the water will deliver it safely,
Hopeful for its purpose to nourish and feed the earth again,
Renewing its important element to the cycle of life.
And as the leaf floats towards you and beyond you,
You can see and feel the love that the leaf has for the water,
For the water is its vessel,
And as the fundamental contributor to its own growth as it morphed into the leaf,
Respectful as it carries on with its own adventure and purpose as it rests upon the water,
Drifting down river,
Downstream,
Down,
Down,
Moving sleepily with purpose down the stream,
Journeying beyond sight,
Beyond sound,
Sinking deeper and deeper into the distance,
Beyond the horizon,
Crossing safely into the unknown,
Peacefully,
Effortlessly,
Calmly,
Smoothly,
Easily,
Rest,
Now,
Just rest,
Sleep,
Now,
Sleep,
Sleep,
Just sleep,
Sleep,
Sleep,
Sleep.
