Since this is a sleeping meditation,
It is best done laying down in your bed right before you go to sleep.
Lie down and gently close your eyes.
Allow your legs and arms to relax.
Begin to take tension out of your body by inhaling and letting go of the tension with exhale.
Begin to clear an inner space by focusing on your belly,
On your heart and the space in between and taking any thoughts that arise and placing them into bubbles outside of yourself.
Acknowledging these thoughts and telling them,
I'll get back to you tomorrow.
Creating a stillness in the center by allowing these thoughts to exist outside of us.
Begin to breathe into this stillness in the center of your body,
Allowing the rest,
The peace,
The serenity to slowly emanate from your belly button as you breathe in.
As you exhale,
You're letting go of the day's thoughts,
Of anything that's nagging on you.
You're just focusing on breathing into this stillness and feeling it expanding inside of you.
Take a deep inhale through the nose into your belly.
You're just going to hold it for five seconds,
Feeling the stillness of this breath and then slowly exhaling through pursed lips,
Trying to make the exhale last as long as you can.
And then taking another deep inhale into your belly and holding it again for five seconds,
Basking in the stillness and peacefulness of this breath hold and then slowly exhaling.
You should barely be able to make a feather move with this exhale,
That's how slow and gentle this exhale should be,
Slowly escaping through pursed lips.
And then take another deep inhale deep into the stillness and holding for five seconds,
Basking in the stillness and then gently slowly exhaling.
Any thoughts come up or you get lost in thought,
Just gently bring yourself back to your breath,
To my voice,
To the stillness inside of you that is growing with each inhale.
Feeling the stillness to any parts of your body that feel awake or tense or heavy,
Just allowing them to be still,
To feel rest.
We're going to do a little breathing exercise to help calm us.
We're going to inhale for a count of four,
Hold for a count of four,
And then exhale for a count of eight.
On the count of three.
Inhaling through the nose and exhaling through the mouth.
One,
Two,
Three.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Five six seven eight.
Inhale,
Two,
Three,
Four.
Hold,
Two three,
Four.
4,
Exhale 2,
3,
4,
5,
6,
7,
8,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
7,
8,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
7,
8,
Take a deep inhale,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
7,
8,
Take a deep inhale,
Hold this breath for 15 seconds,
Feeling ourselves drifting,
Weightless,
Heavy,
Relaxed,
For 5,
4,
3,
2,
1,
Slowly,
Gently exhale,
Take another deep inhale,
Deep into your belly,
Nice and slow,
And we're going to hold it again for 15 seconds,
Allowing ourselves to feel sleepy,
Serene,
Letting ourselves feel comfortable and rested,
5,
4,
3,
4,
5,
6,
7,
8,
And one more last deep inhale,
Holding on the breath for 15 seconds,
Letting go of the waking world,
Letting ourselves drift into sleep,
Into dream,
For 5,
4,
3,
4,
5,
6,
7,
8,
Take a deep inhale,
Exhale 2,
3,
4,
5,
6,
7,
8,
Take a deep inhale,
Letting yourself drift into the breath and into sleep.
Thank you.
