Welcome to today's meditation with Phoebe Garnsworthy.
This meditation is a beginner's meditation to help you fall into a deep and peaceful sleep.
When the meditation finishes,
The music will continue until you fall into your peaceful sleep.
To begin,
Lie down in a comfortable position and close your eyes.
And I'd like you to bring your awareness to your breath.
We're going to start by taking three deep inhalations and exhalations together.
Breathe in for 1,
2,
3,
4,
5.
And breathe out for 1,
2,
3,
4,
5.
And breathe in for 1,
2,
3,
4,
5.
And breathe out for 1,
2,
3,
4,
5.
And breathe in for 1,
2,
3,
4,
5.
And breathe out for 1,
2,
3,
4,
5.
And now just come back to normal breathing.
We're going to use this tool of your breath,
Your greatest asset,
To calm your body so that you may fall into a beautiful and peaceful sleep.
We're going to do this by doing a body scan now.
And we do this through bringing our awareness to each area of our body.
I'm going to guide you through where you need to move your awareness.
And as you focus on that area of your body,
Feel into its energy,
Take note of whether you feel a little bit stressed,
Maybe the energy is heavy or a bit sore or a bit stiff.
And then you will use your breath to help release that energy from your body.
And this will enable you to drift off into a peaceful sleep.
I'd like you to move your awareness to the top of your head.
Notice how your head feels in this moment.
Is it heavy?
Is it foggy?
Use your breath to clear out any energy that does not belong here.
And let's move your awareness to your neck now.
How does your neck feel?
Use your breath to release any tension in your neck.
Move your attention to your shoulders now.
From left to right and right to left.
What does the energy feel like here?
Take a deep breath in and gently exhale out,
Releasing any stress or tension that you are holding onto.
And move your awareness down your arms,
Your elbows and your hands.
Tell this area to relax and move your attention to your chest,
Your heart center.
Feel the love that you give yourself.
Feel the peaceful vibrations in your heart and let your upper body relax.
Feel this beautiful,
Peaceful vibrations in your heart and move your awareness to your lower back now,
Your stomach,
Your pelvis,
All of your internal organs that support your life here.
Feed them love and tell them to relax,
Your whole upper body,
From your head through your neck,
Shoulders,
Arms,
Chest and stomach and pelvis is completely and utterly relaxed.
Move your attention to your legs now,
From your hip to your knee,
Down to your ankles,
To your feet.
Tell this part of your body to completely relax.
You feel your entire body become heavy as you sink deeper into the ground.
Let yourself feel the love and support of Mother Nature beneath you.
Feel the ground supporting you.
You are so loved.
Now that your whole body is relaxed,
I'm going to take you away into your dreams.
I'd like you to imagine your soul is rising from your body now and you are standing in front of a beautiful golden staircase.
Imagine yourself walking up this staircase now.
With one foot in front of the other,
You are walking very slowly.
When you reach the top of this staircase,
You are going to enter a beautiful dream-like state of consciousness and you are going to drift into a deep and peaceful sleep.
As you walk up this stairwell,
You reflect upon your day.
You know that any difficulty or challenge that you faced was meant to be there today.
It was testing your resilience and your strength and you feel at peace in knowing this.
You look at this challenge that you faced and you accept it for what it is.
You accept yourself in the present moment and understand that what has been,
Was meant to be.
And you carry on walking up the stairs with this profound knowing that you are divinely connected with the universe at all times.
And as you walk towards your peaceful sleep,
You remind yourself that you did the best that you know how to today.
You acted according to your level of consciousness,
According to your perception of the world and if you hold regret or wish that you did something differently,
Just know that tomorrow you can make some changes that you wish you did today.
But for now,
None of that matters.
Right now,
All that matters is you gifting your body,
Your mind and your soul this moment of deep rest and rejuvenation.
And now,
While you fall off into your peaceful sleep,
Your soul will connect with the spirit guides,
Your ancestors and learn the wisdom that you wish you knew today.
There is nothing more for you to do today.
All you need to do is allow your body to fall into a deep and peaceful sleep.
You are reaching the top of the stairs now and as you arrive,
There is a beautiful cloud of white fluffy energy.
You are going to walk into this space and as you do,
You will be taken into your dreams.
Take your time to connect with this energy and allow yourself to be completely immersed in this cloud.
And as you walk into this cloud,
Now the sound of my voice will drift away and the music will take over,
Allowing you to float and drift into a beautiful,
Peaceful sleep.
