Meditating is a way of being kind to yourself.
This is your time,
Sacred time,
To relax and heal.
Come into the present,
Focus inside.
Our intention is to get to the dream state between waking and sleeping.
The in-between place in the soft shadows of your mind where drifting off to sleep is natural and inevitable.
Your mind is tired.
Every part of your body is tired.
Let the drowsiness overtake you.
Feel the tension release.
If necessary,
Slightly adjust your head so that when it goes heavy,
Your neck can release.
Do any other adjustments that might make your body just a bit more comfortable.
Peace is just a breath away.
Take a deep breath,
Hold it,
And breathe out with a long sigh.
Do this a few times.
On the long exhale,
Let your body melt.
A quote from Russ Harris,
Slow breathing is like an anchor in the midst of an emotional storm.
The anchor won't make the storm go away,
But it will hold you steady until it passes.
Now breathe into your pelvis.
On the inhale,
Tense your pelvis,
Hold it tight,
Tight,
And when you relax,
Feel your body ground into the earth,
Almost as if your pelvis is tethered to the earth with a cord.
Let roots extend from your pelvis and bury themselves deep into the earth.
Now you are grounded.
From your pelvis,
Imagine your spine extending.
Use your mind to lengthen your spine and your neck.
Feel the open spaces between your vertebrae.
Let the muscles there relax.
You are filled with peace.
Let your mind continue to soften.
Let your forehead go smooth.
Your head heavy.
Focus on the space between your eyebrows and try to widen that space with your mind.
Your jaw relaxes and relaxes a bit more.
The tendons in your muscles and your neck melt away.
Your shoulders hinge down away from your ears.
You are calm and softening.
You are safe.
Simply wiggle your fingers and toes to relax even further.
Breathe into your shoulders and then let the bundle of nerves there relax and melt,
Leaving you with just peaceful bones.
Let this relaxation extend down your spine,
Relaxing each vertebrae.
With every heartbeat,
You are going deeper into relaxation.
Let softness cascade down your legs.
Feeling the powerful muscles of your thighs unwinding the nerves around your knees.
Your calves and feet are melting.
Gently wiggle your toes and let them be still.
Gently wiggle your fingers and let them curl into a comfortable position.
Make sure your forehead is smooth.
Every cell in your body is completely relaxed.
You have the capability to find this peace at any time it is within you.
Melt into the mattress below you.
Breathe in until you are just bones.
Melting.
Letting go.
You are ready for sleep.
Utterly relaxed.
Drifting.
Drifting.
Filled with the healing,
Soothing energy of Mother Earth.
Rest is just a breath away.
Let go.
Surrender to the night.
Surrender to sleep.
Everything has melted away.
Deeply relaxed.
Calm and content.
Let the soft cloak of night enfold you.
You are as still and quiet as the sky.
Like a feather,
You are drifting.
Drifting to sleep.
Getting even more relaxed.
Heavy.
Softly resting.
Letting go.
Drifting.
Drifting.
Letting go.
Drifting.
Letting go.
Drifting.
Letting go.
Drifting.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
Letting go.
