Hi,
Hello and welcome.
My name is Julie and in this meditation I'll guide you to find peace in your heart,
Your mind and your body.
This is your time to rest,
To let go and to sink into a deep and peaceful sleep.
As you settle into your bed,
Take a moment to adjust your body.
Make sure that you feel supported and that you feel at ease.
There is nothing you need to do,
Nowhere you need to go,
No thoughts that you need to think.
This is your time to simply be.
Tonight,
We will gently guide the heart into peace,
Allowing you to release any tension,
Any worries and any lingering thoughts of the day.
You are safe,
You are loved and you are exactly where you need to be.
Begin by bringing your awareness to your breath.
There is no need to change it,
Just observe.
Notice the gentle rise and fall of your chest.
The steady rhythm of your breathing is like a soft wave you can float on.
It will guide you into relaxation.
Now take a slow,
Deep breath in,
Filling your lungs completely and then exhale,
Letting go of any tension.
Inhale deeply again and as you exhale,
Feel your body becoming heavier,
Feel it sinking into your bed.
One more deep breath in and as you breathe out,
Release any lingering stress from the day.
Now allow your breath to return to its natural rhythm,
Slow and steady,
Like the gentle waves of the ocean that wash over you with peace.
Let's bring softness to the body now,
Easing any tension or tightness.
Bring your awareness to your feet and feel them relax completely,
As if a warm,
Gentle wave is washing over them.
Moving up to your legs,
Feel them becoming warm and heavy,
Feel them becoming completely at ease.
Now your hips and your lower back,
They are softening,
They are melting into the mattress.
Your belly is relaxed,
It's rising and falling effortlessly with the breath.
Your chest is open,
Your chest is free and your chest is peaceful.
Your shoulders are releasing all tension,
They are sinking deeper into relaxation.
Your arms and your hands,
They feel warm,
They feel soft and they feel at rest.
The tiny muscles around your eyes,
Your jaw and your forehead are all softening,
They release any last traces of the day.
Your entire body is now deeply relaxed,
Wrapped in comfort and in peace and ready to drift into sleep.
Now bring your awareness to the centre of your chest,
The space of your heart,
Find the sensation of peace there,
However small.
If you like,
You can imagine it as a soft,
Warm light that is glowing there,
Gentle and soothing.
Peace is already within you,
Love is already within you.
Stillness is already there.
With each breath in,
This peaceful feeling expands,
It's growing and it's growing warmer and softer.
It's spreading through your entire chest,
Filling you with calm.
With each breath out,
Feel yourself releasing anything that does not serve you,
Any stress,
Any tension,
Any lingering worries,
Let them dissolve,
Let them be carried away by the breath.
Imagine this peaceful feeling,
Imagine this stillness growing even larger,
Radiating outward,
Filling your whole body with warmth,
With comfort and with stillness,
It wraps around you like a soft and protective cocoon,
Holding you in a space of pure serenity.
Here in this space you are completely safe,
Completely at peace.
Your heart beats in a gentle,
Steady rhythm,
Reminding you that you are alive,
That you are whole,
That you are enough.
As you continue to breathe gently,
Let these peaceful affirmations settle into your heart.
You can repeat them silently to yourself or just let my words wash over you.
I am safe,
I am at peace,
My heart is light and free,
I trust in the unfolding of life,
I am exactly where I need to be,
I allow myself to rest completely.
Let these words settle into your body,
Settle into your mind and into your heart.
I am safe,
I am at peace,
My heart is light and free,
I trust in the unfolding of life,
I am exactly where I need to be,
I allow myself to rest completely.
Now that your heart is filled with peace,
Let's gently grow this feeling.
Remember the feeling of your breath,
Feel the rhythm of the soft wave of your breath and then let this peaceful wave expand outward,
Let it ripple outside of your body,
Spreading far and wide.
First,
Bring to mind someone you love,
Someone who brings warmth to your heart.
Picture them resting peacefully,
Surrounded by the same soft light that holds you.
You can offer them a wish of peace,
You can tell them,
May you be safe,
May you be at peace,
May your heart be peaceful.
Imagine this peaceful light expanding further,
Reaching out to friends,
To family and all those in your life.
See them bathed in warmth,
Their heart softening,
Their worries dissolving.
Whisper to them in your mind,
May you be free from stress,
May you sleep deeply,
May you wake up with a light and joyful heart.
Now,
Let your peace travel even further,
To strangers,
To those near and far,
To those you may never meet but who still share this world with you.
Envision entire communities,
Entire nations resting under the same peaceful night sky.
Imagine the world exhaling.
Imagine it softening and finding stillness.
You can offer them a wish,
May all beings know peace,
May all hearts be at ease,
May our world be filled with love.
Feel this peace radiating outward,
Embracing the whole earth and then,
Like a gentle wave,
Returning to you,
Resting once again in your heart.
Now,
There is nothing left to do,
No thoughts to hold on to,
No worries to carry.
Your heart is light,
Your mind is clear,
Your body is at peace.
Imagine yourself floating,
Weightless,
Cradled by the universe itself.
You are held in a deep and unshakable peace.
Allow sleep to come naturally,
Like a soft wave washing over you,
Carrying you deeper and deeper into rest,
Into stillness,
Into the peaceful embrace of the night.
You are loved,
You are safe,
You are at peace.
Thank you.
