Welcome to this meditation that will guide you into a peaceful state of sleep.
In this meditation we will use body scanning and visualization as the techniques that will take us into this restful,
Peaceful state.
I invite you to do this meditation in bed.
Knowing that you will find rest.
And your body will be able to tap into peace and rejuvenation.
Start by getting comfortable in bed.
Adjust the pillows,
The covers.
We call all that is necessary.
Make sure you are as comfortable as you can get.
I will not guide you out of this meditation.
When the meditation ends,
The music will gently stop.
And you will be able to keep on resting if you choose to.
During this peaceful journey,
I invite you to follow my voice when it feels right and also to allow your attention to drift into the dream world when it naturally happens.
You don't need to follow my voice all the time to feel the peaceful,
Restful effects.
So now,
In your comfortable position,
Let's begin.
Try to do any last wiggle movements or adjustments now.
Ensuring you are as comfortable as you can.
So,
As the meditation goes on,
Your body can soften so much,
You may even forget that it's there.
Take your attention.
To your left toes.
To the left,
Foot,
Heel and ankle.
And allow the left toes,
Heel,
Foot and ankle to completely relax and soften the weight down.
Imagine,
Sense,
Feel.
All the cells of your left foot.
Surrendering down into the earth.
Opening down into the earth.
Feel into your left shin and calve.
Melting and resting.
All the weight of your left shin and calf down into the earth.
Visualizing,
Sensing,
Imagining all the cells in your calves,
Opening and softening their weight down into the earth.
Taking the attention to the left knee.
Allowing all the cells of the left knee to soften deeper down into the earth.
Feeling into your left thigh.
Upper thigh,
Inner thigh.
Hamstring,
Outer thigh.
Left buttocks.
All the cells and muscles and tissues on your left thigh.
Open up and soften,
Surrendering their weight even deeper into the earth.
Feeling into your left hip and your left waist.
Allowing all the muscles and tissues and organs.
To soften and surrender themselves.
Down into the earth.
Feeling the left side of your chest.
And allowing all the muscles and tissues and bones Surrender their weight.
Even deeper into the earth.
Feeling into your left shoulder blade.
Collarbone,
Your left shoulder,
Your left armpit.
Every single cell surrendering its weight down into the earth.
Feeling the left upper arm,
Elbow and forearm.
Feeling the left wrist,
Hand and fingers.
Visualizing.
Sensing.
Imagining all the cells from the left shoulder,
Shoulder blade,
Armpit and left arm.
Surrendering their weight.
Even deeper down into the earth.
Feeling the left side of your neck,
Of your throat.
Your left jaw,
Left ear.
Left cheek.
Left eye ball.
Left eyebrow.
Left temple.
All the left side of your face,
Of your skull.
Softening,
Surrendering the weight of every single cell.
Down into the earth.
Feeling into the right side.
Of your head,
Your skull.
The right side of your forehead,
Your right temple.
Right eyebrow.
Right eyeball.
Right nostril,
Right cheek.
Right ear,
Right side of your jaw,
Of your lips.
All of the right side of your head.
Surrendering deeper into the Earth.
All of the cells of the right side of your head.
Surrendering deeper their weight into the earth.
Feeling the right side of your neck.
The right shoulder blade,
The right collarbone.
The right armpit and shoulders.
And allow the weight of all the cells.
Just soften,
Surrender their weight.
Deeper down into the earth.
Feeling your right upper arm,
Elbow.
Right forearm wrist.
Feel into the right hand and fingers.
And allow every single muscle,
Tissue and cell of your right arm.
To surrender its weight deeper into the earth.
Feeling into the right side of your chest.
And allowing all the bones and muscles and tissues.
To surrender their weight deeper into the Earth.
All the cells of your right chest.
Relax their weight deeper into the ground.
Feeling into the right ways.
The right hip.
And allowing all the organs,
Muscles,
Tissues.
To surrender the weight of every single cell.
Deeper into the earth.
Feeling into your right buttocks.
Your right upper thigh,
Outer thigh.
Hamstring,
Inner thigh.
Allowing all the muscles and tissues and bones every single cell.
And the upper leg.
Will soften deeper into the earth.
Feeling into your right knee.
Allowing the right knee to soften.
The weight of every single cell into the ground.
Letting your attention melt into the right calf chin.
And observing,
Sensing,
Feeling.
All the muscles and tissues and cells of your right calf and shin.
Surrendering into the Earth.
Feeling into the right ankle.
The right heel,
The right foot and toes.
Every single cell.
Melts and surrenders into the ground.
Feeling all the cells of your body.
Surrendering into the earth.
All the cells of your body.
Melting deeper down into the earth.
Every single cell of your body.
Melting deeper and deeper.
Deeper into the soils of the earth.
Every single cell of your body surrendering deeper.
Into the layers of the earth.
And in this surrendering of your weight down.
Deeper into the earth.
You're going to allow your cells your attention.
To melt even deeper down.
As you melt Relaxing the weight of your body down.
You will find yourself in a beautiful,
Lush,
Green forest.
Smelling in the richness of the dark soil.
And surrounded by the silence of the trees.
Resting in the late afternoon.
Breathing in the soft fog.
That embraces the trees,
The forest.
And allowing your lungs to breathe in these mystical qualities.
Of this sacred tree grove.
The silence.
It's just broken.
By the night birds starting to sing their song.
By the soft breeze.
That sometimes touches the leaves.
And end this mystical journey.
Magical forest grows.
You're going to gently start walking through the forest.
Feeling the roots of the trees underneath you,
Guiding you.
Towards the trunk of a tree.
Wish your lives.
This magical tree that has called you.
To its trunk.
Breathe in the scent next to this tree.
Feel the texture of its trunk.
Feel the.
Waves in its branches.
And slowly.
Come to lie down next to this tree.
With your feet pointing and touching the trunk.
Feel your body resting.
In the dark soil.
That holds this mystical tree.
A line next to this tree.
Let's start again scanning the body.
Feeling this peaceful energy.
Of the forest grove of the tree,
Of the silent land.
To come into yourselves.
Taking your attention.
To the right toes.
The right foot.
The right heel and ankle.
Allowing.
This peaceful energy,
The stillness of the forest to come in through your right toes,
Foot and ankle.
Taking your attention to your left toes,
Your left foot and ankle.
Both feet receiving the energy.
The peaceful stillness of this mystical magical forest.
Allowing this stillness.
This fresh,
Restful energy from the forest.
To come up.
Through both of your ankles.
Into both of your calves and shins and knees.
Feeling this peaceful energy.
Come into every cell of your right foot,
Your left foot,
You're right,
Call for Jin.
Call finishing.
Your right knee.
Your left knee.
Allowing this peaceful magical energy.
Come up into both of your thighs.
Your buttocks and your hips.
Feeling all of your lower body receiving this peaceful restful energy.
From this mystical,
Magical forest grove.
Your lower body softens even more.
Allowing more of this peaceful energy to come up through your hips to the lower belly,
Tailbone sacrum.
Your waist.
All of your chest,
All of your torso.
Receiving this restful,
Peaceful moment.
Energy from this sacred growth.
Your heart,
Your lungs.
Receive this peaceful energy.
Resting in this moment.
Resting in the now.
Your right shoulder,
Arm and hand is filled by this peaceful energy.
Surrendering even deeper into the dark soils of the forest.
Your left shoulder,
Arm and hand.
Is filled with this peaceful energy of the forest.
Surrendering even deeper down into this black soil,
Into this peaceful,
Restful state.
All of your chest,
Your throat,
Your neck.
Her jaw.
Your face,
Your skull,
Your brain.
All of your body surrenders deeper into this peaceful forest grow.
Breathing in the same peaceful,
Relaxed state of these beautiful forest trees.
Of the dark soils and the rustling leaves.
Softening the weight of the body even deeper down.
Melting into this restful,
Peaceful state.
Sacred space.
Rest here for as long as it feels good for you.
