Hi,
Hello and welcome to this meditation for falling asleep with a loving heart.
My name is Julie and I'll be your guide.
As you settle into your bed this evening,
Allow yourself to release the day.
There is nothing you need to do,
Nowhere you need to be.
This is your time to rest,
To soften and to fill your heart,
Your mind and your body with love.
Tonight,
We will gently open our hearts before falling asleep,
Offering love to ourselves,
To those around us and to the world.
Love is limitless,
Love is abundant and love is already inside of you.
As you drift into sleep,
You will be held in the warmth of this love,
Allowing it to bring peace,
To bring comfort and to bring deep rest.
Begin by bringing your awareness to your breath.
There is no need to change it.
You don't have to breathe slower or deeper on purpose.
Just notice the natural rhythm of your breath.
It's just right,
Exactly the way it is in this moment.
If you like,
You can start to imagine your heart space gently opening when you breathe in.
As your chest expands,
Your heart space opens.
As your breath fills your belly,
Your heart space opens.
Don't worry if you don't feel this immediately.
Just open yourself up to the possibility.
As you breathe in,
See if you can feel a gentle opening in your heart.
And as you breathe out,
See if you can relax.
Let your breath settle into this natural,
Easy rhythm.
With every inhale,
Imagine expanding your heart space.
Feel the love that is already inside of you.
With every exhale,
Let go of any stress or worry or tension.
Now,
If you like,
We can engage with some affirmations.
Take a moment to offer yourself words of kindness.
You can repeat them silently in your mind as if speaking to your favorite friend.
I am worthy of love.
I am enough,
Just as I am.
I am kind to myself.
I am filled with love.
I allow myself to rest in love.
Let these words settle into your heart.
I am worthy of love.
I am enough,
Just as I am.
I am kind to myself.
I am filled with love.
I allow myself to rest in love.
If you like,
You can place one hand gently over your heart.
Feel the steady,
Rhythmic beat of your heart.
This heart has been with you every moment of your life.
Through joy,
Through sorrow,
Through every experience.
Offer gratitude to your heart for its endless love and support.
You can tell it something like this.
Thank you,
My heart,
For always guiding me,
Always holding me,
Always loving me.
Now that your heart is filled with warmth and love,
Let's gently send this love outward.
Let's reach others with our kindness and our care and our love.
First,
Bring to mind someone you love deeply,
A friend,
A family member,
A mentor.
Someone who brings joy to your heart.
Picture them resting peacefully,
Surrounded by the same warm light that fills you.
Silently,
Offer them this wish.
May you be happy.
May you be safe.
May your heart be filled with love.
Now,
Expand this circle of love further.
Envision all those in your life,
All your friends,
Your family,
Your colleagues,
Wrapped in the same warm and gentle light.
See them smiling,
Resting and feeling held in love.
May you all be at peace.
May you all feel love in your hearts.
Now,
Let this love travel even further,
To strangers,
To those you may never meet but who share this world with you.
Imagine entire communities,
Your entire city,
Bathed in this radiant love.
May all beings be free from suffering.
May all hearts be open.
May the world be filled with love.
Finally,
Let this love extend to the Earth itself.
Wrapping the entire planet in warmth,
Kindness.
Feel your heart connect to the vastness of life,
Part of something greater than yourself.
Know that love is infinite and ever-flowing.
It is always already inside of you and it is always already around you.
You are surrounded by love.
You are held in love.
You are filled with love.
Imagine yourself resting in the arms of this love,
As if you're being cradled by the Universe itself.
You are safe.
You are cherished.
You are loved.
Allow your body to sink even deeper into your bed,
Into relaxation.
Your breath is slow and steady and your mind is quiet and calm.
There is nothing left to do.
There are no more thoughts to hold on to.
There is no more effort to be made.
Your heart is light.
Your body is at ease.
Your mind is still.
As you drift into sleep,
Let these final words settle into your being.
I am loved.
I am love.
Love surrounds me always.
I am love.
I am love.
Love surrounds me always.
Let yourself be carried into the peaceful embrace of sleep,
Resting in the warmth of love,
Knowing you are safe.
You are enough.
You are deeply loved.
