Thank you for joining me this evening.
This meditation is going to help you sink into a beautiful deep sleep.
So make sure that you're lying down,
You've got space.
I'd like you to rest your arms wherever feels comfortable.
Take a deep breath in through the nose and let it go.
Another breath in,
Feeling the body soften as you exhale.
Just come to a steady breath.
Letting all muscles that feel tense come to your awareness.
Your jaw,
Your eyebrows,
Your glutes and your belly.
All these areas,
Just take a breath and notice any tension anywhere else.
And let it go.
Imagine that you are so safe and so comfortable that you don't want to move.
You are so at peace with where you are.
Your mind may be a little busy to start off with.
That's okay.
Notice what comes to mind when you drift off in thoughts or stories.
Why is this repeating in your head?
Do you really need to think about it right now?
Hopefully it can wait until tomorrow or another day.
So with that in mind,
Inhale that thought and exhale it away.
Imagine it just drifting back to the filing cabinet in your mind that you can pull out tomorrow.
The idea of meditation,
It's not to think of nothing.
It's to think and notice the gaps between each thought and each sound,
Each distraction.
Do you notice the silence?
Noticing what you hear is totally fine helps you remain present and awake for now.
If you think of a thought or you get distracted by something or someone,
Breathe in,
Breathe out.
What I like to do is visualize darkness or nothing.
I simply tell myself if I'm busy thinking about things,
I acknowledge it and I say to myself silently,
Think of nothing.
And this may sound super cheesy and I can guarantee it works for me every time.
If you're more of a visual person,
Maybe visualize black or a dark color.
Black is generally what I opt for because that's what we see in the dark when we're trying to get to sleep.
And we're not surrounding ourselves with darkness as such as a feeling,
It's just a color.
We are protected with beautiful white light inside,
But we're surrounded by a beautiful,
Nourishing,
Welcoming,
Loving darkness.
So I'm going to leave you in silence.
Remember to notice the thoughts that arise.
Visualize those thoughts as a file and pop them back in your mind's filing cabinet whenever you can.
Just breathe those thoughts away.
Letting go of any thoughts right now,
Just tuning into my voice.
Hopefully you're feeling a little sleepier.
I'd like you then,
Once this meditation is finished,
To repeat those thoughts,
Not rather thoughts,
But repeat that nothingness in mind.
Not telling yourself off if you keep bringing up thoughts because that's only human,
That's what we do.
But notice every gap between the thought and see if we can lengthen that gap.
I hope you do drift off into a beautiful sleep.
For now,
I wish you happy dreams and I'll be with you again soon.
Namaste.
