Before we begin,
Make sure your environment is optimized for a great night's rest.
Turn down the lights,
Close your blinds,
Grab an eye mask or a hot water bottle,
Extra blankets or pillows as you need to make sure that your physical body is as comfortable as possible.
And when you're ready,
Settle on into your bed and see if you can be 5% more comfortable in the position that you're in.
I invite you tonight to take away the pressure to fall asleep quickly,
To remove any expectations of what this meditation,
This practice is going to hold for you,
And simply enjoy being right here,
Right now.
Take a deep breath in through your nose.
Allow your lungs to fill with oxygen all the way up.
Hold at the top and then release your entire breath,
Taking as long as you need to make sure that your lungs are completely empty of that air.
Repeat this process at your own pace,
Breathing intentionally,
Deeply and slowly,
Holding your breath at the top and then letting everything go.
Becoming more and more aware of your breath as it relaxes your whole body.
Begin to feel all of your muscles release from the top of your head,
Down your neck and back,
Your arms,
All the way down to your toes.
Your body begins to feel heavy with weight.
You feel yourself sinking into the bed or surface that you're lying on,
Yet at the same time it's almost as if you're floating.
Your eyelids become heavy now too,
And with each breath you become more relaxed.
You are now free.
Here there is nothing to do or to be.
You simply are as you are.
You notice that with every exhale a light bubble starts to form around you.
You breathe out and this pure,
Peaceful,
Protective energy surrounds your whole body and your whole bed.
You can see how beautiful it is and you feel safe.
With every exhale it grows stronger.
Any tension or stress or negativity dissipates,
Moves outside of this bubble,
Leaving you to bask in pure love and protection.
You feel as if you are a baby swaddled up and swinging gently back and forth,
Back and forth.
Your body begins to tingle with sensation.
You can feel your left pinky finger,
Your left ring finger,
Left middle finger,
Left pointer finger,
Left thumb,
Left palm,
Left back of hand,
Left wrist,
Left arm,
Left shoulder,
Left big toe,
Left middle toes,
Left pinky toe,
Left bottom of foot,
Left top of foot,
Left ankle,
Left calf,
Left knee,
Left thigh,
Left abdomen,
Left ear,
Left eye,
All tingling with sensation,
Sinking,
Floating,
Swaying,
Left to right,
Left to right,
And you feel your right pinky finger,
Right ring finger,
Right middle finger,
Right pointer,
Right thumb,
Right palm,
Right back of hand,
Right wrist,
Right arm,
Right shoulder,
Right big toe,
Right middle toes,
Right pinky toe,
Right bottom of foot,
Right top of foot,
Right ankle,
Right calf,
Right knee,
Right thigh,
Right hip,
Right abdomen,
Right ear,
Right eye,
All tingling with sensation,
Sinking,
Floating,
Swaying,
Left and right,
Your whole body tingling with sensation.
As you continue to slowly breathe and strengthen the energy bubble around you,
You notice that energy filling up your space and entering your body,
Coming in through your toes,
Relaxing and cleansing every single cell.
You can see the light glowing,
Sparkling,
Swirling through your body,
Into your feet,
All the way up your legs,
Entering every cell,
Into your hips,
Into your abdomen,
Swirling up into your chest and your throat,
Your back,
Shoulders,
And washing down your arms and fingers,
Up to your neck,
And finally up to your head,
Washing away all thoughts.
You are one with the light,
At complete peace,
Sinking,
Floating,
Swaying.
As you drift into sleep,
All you think is sinking,
Floating,
Swaying,
Floating,
Swaying.
