This little symphony meditation is designed to help you fall into a deep sleep.
Before you rest and reset,
Make sure that you're in a safe and comfortable space where you'll be able to fall asleep.
If there are things you need to tend to before sleep,
Or if you need to set an alarm for the morning,
Pause this meditation and do so now,
As you may fall asleep while listening.
This meditation will be in three parts.
Discovering the breath of sleep.
Exploring the sensations of the body when we sleep.
And finally,
The thoughts and dreams that come when we sleep.
By observing the phenomena that occur when we sleep,
We can begin to mimic and recreate this process in our bodies and minds,
Helping us fall into a deep sleep.
You may begin with your eyes open.
Allowing your vision to soften.
Let your eyes fall gently closed when it comes naturally.
The breath of sleep can be observed.
And we can recreate this breath to help us fall asleep.
We are not trying to force ourselves to fall asleep.
As sleep is a process that must come to us naturally.
We can only recreate the best environment.
The ideal conditions,
And a mindset where deep sleep is most likely to occur.
The breath that we observe during sleep is a fairly full,
Moderate,
Deep breath,
Just to the point of fullness.
Our out-breath will come naturally from this,
And our exhale will be a relaxed,
Medium-paced out-breath that empties our lungs completely.
Feel the rise and fall of your chest in a smooth motion of inhale and exhale.
The breath cycle when we are asleep is continuous.
As we reach the point of fullness,
Our out-breath should begin.
And as our out-breath reaches its end,
Our bodies will instinctively begin the in-breath once again,
Creating a continuous breath.
As we focus on our breath.
And connect ourselves with our bodies.
And begin the process of sleep.
Practice this breath cycle for the next few months.
The breath should be steady,
Not having to put too much effort into the breath,
And allowing our lungs to be fully emptied on the out-breath.
A fairly full,
Easy breath that has a relaxed and complete out-breath.
If you like,
You can count your breaths on each inhale and exhale.
In on one,
Out on two.
When you reach ten,
Or if you lose count along the way,
Simply start again at one.
As we continue the breath of sleep,
We shift our attention to the body.
Our bodies work hard to keep us safe during the day.
And our senses need the opportunity to unwind and prepare for sleep.
Some senses,
Such as sight or taste,
May already be winding down for the day.
Others may still be active.
We're going to give them permission to rest.
Our ears are active all day,
Even if we aren't aware of it.
Maybe it's noisy where you are,
Or perhaps you can only hear the sound of my voice and the sounds of nature.
We're going to allow our hearing to gradually relax,
Knowing that its job is done for the day.
Allow the sound of your breath to blend in with your surroundings,
Focusing on the spaces between the sounds as our hearing relaxes for the night.
Now we will begin to explore the sensations of touch.
Notice your body and the way it is held by the bed.
Feel the sensations of warmth,
The weight of the blankets,
The points of contact with the bed,
And the movement of your chest as your breath rises and falls.
Give permission for your jaw to soften.
Your neck and shoulders to release any tightness.
Allow any stress or discomfort in your body to start to melt away.
Flowing out from your center,
Through your fingers,
Through your legs and toes.
Exhale it out into the night.
Allow your muscles to soften,
Letting any tightness held in your body to simply melt away.
Give your body permission to relax completely.
Knowing that it has carried you through the day,
Knowing that you are safe and ready for a deep sleep.
As our thoughts begin to resurface,
Check back in with your breath.
Slow,
Steady,
Continuous.
Not taking any effort at all.
Holding us aloft in the gentle rise and fall that comes with sleep.
Gently observe your thoughts.
Allow them to enter,
Paying no more attention to one thought over another,
And letting them float by like clouds,
Like leaves falling into a stream,
Or like waves meeting the shore.
Notice each of these thoughts arrive,
And watch them as they pass by.
Allow each thought to simply exist.
It doesn't matter if particular thought is good or bad.
Just notice them as they make their journey from your mind.
Notice how you don't need to put any effort into creating these thoughts,
As they slowly fall away.
As your thoughts continue to come and go,
Imagine yourself somewhere you feel safe and comfortable.
Maybe it's a beach,
Or a path in the woods,
A childhood memory,
Or a beautiful garden.
Imagine the feeling of sun on your skin,
Gentle breeze and the calm sounds around you.
As you walk through this safe place.
Imagine yourself finding a comfortable spot to lay down.
Notice again your breath,
Your body,
Your thoughts as you lay in this place.
As we begin again the process of falling asleep.
A fairly full,
Moderately deep breath,
Or exhale a relaxed,
Medium-paced out-breath that empties completely,
Taking no effort at all.
The rise and fall is a smooth motion of inhale and exhale as we enter into a deep breath.
Relax to sleep.
You
