Hello and welcome to this Starry Night Meditation.
A meditation designed for relaxation and reflection.
First of all,
Start by getting yourself into a nice comfortable position,
Either seated or laying down.
If you're seated,
Make sure your feet are placed firmly on the floor and your hands are held relaxed in your lap.
Take three or four nice deep breaths.
And then just settle your breath into its natural rhythm,
Either forcing it or trying to control it.
Allow your shoulders to relax.
Allow your chest to relax.
Allow your abdomen to soften,
Your legs to relax.
And just notice,
Feeling your feet connected to the earth,
Connected to Mother Earth,
Who supports and nurtures us.
Now can you notice where your body is the most relaxed?
How does that area feel?
Can you increase that relaxation?
How does it feel to be relaxed?
How can you let this relaxed feeling increase?
Growing,
Relaxing,
Feeling your whole body relax.
As if your muscles are melting,
Softening and relaxing.
As your body relaxes more and more,
You can also relax your mind as you focus on the guided imagery to follow.
Just bringing your attention inside the body,
Inside the mind.
And pressing your attention to the front of your mind,
To the creative mind screen and expanding it like a cinema screen.
I just want you to imagine that you are outdoors at dusk time.
It's still light out but the sun has set below the horizon.
It's a pleasant temperature,
Which is comfortable.
You are in a safe,
Peaceful place in the country.
Maybe you're on a farm or in the mountains or in the open countryside.
Picture a place that feels calm,
Safe and serene.
A place you would enjoy watching the starry sky at night.
Imagine the details of your surroundings.
You're probably sitting in a chair or lying on a warm,
Cosy blanket.
Wherever you are,
Your position allows you to admire the sky above.
Whatever you are doing,
You are warm,
Dry and comfortable.
You see the grass on the ground around you.
You might see trees or rocks or even just wide open plains.
Imagine this pleasant scene and feel yourself relaxing,
Simply enjoying this solitude.
The sky is becoming gradually darker.
The highest part of the sky is a deep indigo blue,
Becoming darker and darker as the moments pass.
This colour blends into a lighter shade,
Almost green.
At the horizon the sky is an interesting shade of pink,
Mixed with grey in the fading light.
It's very peaceful watching the sky darken.
The air around you is still and calm.
In the distance you can hear crickets and frogs as they begin to sing their nocturnal tunes.
The air is slightly cooler now,
Very pleasantly cool against your forehead and cheeks.
Looking at the horizon now,
Shapes such as distant trees or buildings are in silhouette.
Your eyes are slowly adjusting to the decreasing light.
As you gaze up at the sky above,
It stretches from horizon to horizon like a vast dome.
Straight up above,
The sky is growing darker and is nearly black,
Fading to a lighter colour near the horizon in the west.
You can see the first stars appear.
First one star,
And then another,
And another.
See them twinkle,
Shining like tiny diamonds.
As you look at the darkening sky you can see more and more stars.
Relax and enjoy the dusk,
Watching the night begin.
The sky is even darker now,
It has become a dark black with only a slight hint of light at the horizon where the sun is set.
The sky is so clear you see no clouds anywhere to obscure the starry sky.
More stars have appeared until now the sky looks like it has been sprinkled by a salt shaker full of gleaming crystals of salt with other stars.
Some stars are bright,
Luminous,
Others are tiny specks that you can barely see.
Simply enjoy relaxing under the starry sky,
Enjoying this quiet retreat.
Now the sky is jet black.
Out here away from city lights the stars are amazingly bright.
Have you ever seen so many stars?
The sky is filled with so many stars you would not even be able to count them.
Maybe you recognise some of the constellations,
The plough,
Orion or Little Bear.
See the constellations formed by stars.
It is like hundreds of connect the dots pictures spread out before you.
The starry sky is so huge,
So vast,
A beautiful glimmering blanket of stars stretching up in a complete circle around you from every horizon.
Admire the starry sky,
Feeling very calm,
Relaxed,
At peace.
When you are ready to leave your imagined peaceful place,
You can begin to reawaken your body and mind.
Feel your muscles reawakening as you take note of your surroundings.
Slowly return to the present moment,
To the room that you are in.
You can start moving your muscles by wiggling your fingers and opening and closing your hands.
Wiggling your toes,
Moving your ankles.
Moving your arms and legs.
And when you are ready and in your own time,
You can open your eyes.
