The Moonlit Pond: Meditation For Sweet Dreams

In this guided sleep meditation, we will gently relax the body while we explore a moonlit forest with a peaceful pond filled with lily pads. Help your mind shift out of day mode and into sleep mode while encouraging your breath to slow down and your body to soften into sleep or, at the very least, a gentle and healing rest.  

Transcript

Welcome to this guided meditation for sweet dreams.

We will float away on a moonlit lily pad in a magical place.

We'll work to relax your body and calm your mind so that you can enter into a state that is more conducive to sleep.

I know how it feels to lay awake at night,

So remember that resting is almost as good as deep sleep.

Even if you can't quite fall asleep,

Focus on relaxing your body,

Breathing slowly,

And enjoying the experience of getting some of the rest that you need,

Even if your mind won't completely turn off tonight.

Take some time to get comfortable,

Which is a really important aspect of allowing yourself to sleep.

Do the best you can.

Sometimes the body is simply an uncomfortable place to be,

And that's okay.

Sometimes comfort will come when the nervous system begins to relax.

For now,

Go ahead and fidget,

Adjust,

And settle.

Let stillness come and meet you when it's ready.

When you do find that relative comfort and stillness,

Try taking a few deep breaths to settle into this new shape for your body.

Think of this moment as a transition from your day to your sleep time.

It is no longer the time for thinking,

Organizing,

Planning,

Or worrying.

It is not the time for work.

Right now is a precious time for your body and your mind to rest.

It may be helpful to remember that there is important thinking to be done while you are asleep.

Your dreams help you process your world,

And deep unconsciousness can help you find solutions to problems that you could not find if you continued to worry at them at night.

Put down whatever you have been picking at.

You will not find the solutions in your conscious mind right now.

Begin to turn your focus onto your body.

Allow your body to settle into the support of your bed.

Feel the way the earth holds you,

The way it receives the weight of your body.

You do not need to hold yourself up.

The earth has got you.

Imagine that your energy is sinking a little bit into the earth itself.

Roots are growing from your body,

From your bones,

Into the soft,

Nourishing dirt beneath you.

The earth supports and holds you.

It can also help you release what you do not need.

Any excess thoughts or worries,

Any tension or pain in your body can gently flow down through the roots below you into the earth,

Draining away.

At the same time,

These roots can gather nourishment,

Feelings of calm and contentment,

And the spiritual minerals that your body needs to rest and rebalance with sleep.

Enjoy the experience of releasing what you do not need and gathering up what you do need.

Allow this to be restful and encouraging.

Feel your body relaxing into this experience.

You are standing in a moonlit forest.

The air is clear and fresh,

And you breathe in deeply,

Inhaling the scent of pine and dirt.

You feel warm on the inside,

Even as a cool breeze ruffles your hair and caresses your skin.

Your feet are bare,

The soft earth soothing and supporting them,

Cushioned by fresh green grass.

Feel your jaw softening,

The space around your eyes,

Your hips heavy,

Your legs soft and rooted into the earth.

The full moon shines down on you through the dark tree shadows,

Revealing a clear night and shimmering starlight.

You feel safe and connected,

As if the moon were your companion,

Walking you through this magical forest.

You feel that there is something special about this place,

Something sacred that allows you to relax.

Notice the softening,

Especially in your shoulders.

Your spine can relax and let go.

Feel your breath relaxed and easy,

Your belly soft,

Completely receptive to the breath,

Rocked by the gentle rhythm of the rise and fall.

You know that you belong here,

That you are protected,

That it's okay to let go here,

Okay to breathe deeply,

To feel your body,

To leave everything behind but this moment in the moonlit trees.

You begin to walk through the forest,

As if coaxed forward by the moon.

The earth feels soft and nourishing beneath your feet.

The contact of the earth on the soles of your feet,

Reminding you of the energetic roots that keep you connected to the spirit of the earth,

That grounded,

Connected quality that allows you to feel safe.

After a time,

You find yourself at the edge of a pond.

The water sparkles in the moonlight,

Cool and blue.

The edges of the pond are lined with lily pads,

Bright white flowers shining forth here and there,

As if opening to the nectar of the moon.

It is a beautiful,

Peaceful scene.

Everything here is in balance,

Simply because that is its truth.

It does not need to be seen by anyone.

It is not performing for anyone.

It is a place where water,

Earth,

And moon come together in the simple joy of being there.

You feel the tension melting away from your body,

The space around your eyes becoming soft,

Your jaw releasing,

Your neck relaxed.

The water is calm,

Softly rippling here and there,

Where multicolored fish lazily switch their tails.

As they rise to the surface of the water,

You see glimmers of gold fins,

Pink and purple scales,

Catching the moonlight,

Shades of bright orange,

And even an unearthly white,

The fish like angels in the water.

They do not swim with fear.

They know they are safe here,

Living simply in balance with the magic of the water,

The forest,

And the pond.

You feel your breath deepening,

Your belly releasing,

The breath able to move down below your belly button,

Into your pelvis,

Your entire belly soft and spacious.

As you watch the beauty of the fish wandering through the quiet water,

A large lily pad begins to float your way.

It is as big as a raft,

And it is bordered with white lotus flowers adorning its edges.

A candle flickers gently on its surface,

Seeming to invite you to climb on.

The lily pad is strong and wide,

More than strong enough to support your weight.

It is here for you,

A seat for you to move deeper into the moonlight pond.

You step carefully onto the lily pad,

And it barely moves to receive your weight.

You are able to settle comfortably into a seat in the middle of the lily pad.

Its structure both sturdy and also soft,

As if it were made to receive your shape.

You settle your body even deeper into this seat.

You relax into the support that you feel here.

The lily pad begins to float into the water,

And you feel a sensation of weightlessness.

You are being carried gently,

As if by someone who loves you and wants to protect you.

Your shoulders drop a little further.

As you watch the calm water,

The colorful fish darting about beneath the surface.

You pass by clusters of lotus flowers,

Luminescent white,

And then blush pink.

Then a collection of flowers that are a deep purple color,

With a wash of midnight blue.

They turn their faces up to the moon,

Drinking her nectar.

The lily pad gently rocks you,

Forward and back along the calm waters of the pond,

Soothing your soul,

Calming your mind.

After a time,

You do the same as the flowers,

Turning your face up to the beautiful moon,

Shining above you.

You settle back onto the lily pad,

Stretching your body out,

Feeling the loving support of the strong plant beneath you,

Holding you up as if you were resting in a god or a goddess's palm,

And the deity was showing you the magic of the sky.

Your body is soft and relaxed,

Completely held in this sacred place.

The moon shines her pearly light down softly upon you.

The stars sparkle in glimmer in their magnificence around her.

You feel so safe,

So protected and calm.

There is beauty and peace all around you.

Your spirit knows that everything is okay here,

Everything is safe.

You feel your body softening even more deeply into the support of the lily pad,

The cool,

Soft breeze on your face.

The moon gently illuminating everything around you.

Your forehead relaxes,

Your teeth part,

Your chest and your shoulders soften.

You can feel your breath naturally moving even more deeply into your belly.

There is nowhere to go from here,

Nothing that you need to do.

You are held and supported unconditionally here.

You are deeply supported and safety and calm.

You drift away into a deep rest,

Trusting the safety and nourishment of the moonlit pond and your lily pad.

You feel so safe,

So protected and calm.

There is beauty and peace all around you.

Reviews

I love this meditation, it’s one of my favourites! I’ve lost track how many times I’ve listened to this to sleep. Such lovely imagery and makes me feel so calm and supported. Love it 💕

So far, this is my favorite of Julie Peters’ tracks. She does beautiful, amazing work. Thank you!

Very pleasant. Dreamy. Helpful in getting to sleep.

Must’ve been great because I was asleep in 5 minutes. Thank you 😊

Soothing and sensual. Wonderful for a vivid imagination! Thank you 😊

I am appreciative of this! I couldn’t sleep and was hurting. Thank you!