This meditation practice prepares the body,
The mind,
And the soul for deep and restful sleep.
We'll begin by slowing down the breath to relax the nervous system,
And then activate our body's subtle energy to build a protective cocoon for restful sleep.
As you lay down on your back,
Begin to breathe slow and steady,
Signaling to the mind and the body that it is time to rest.
Go ahead and exhale completely out of your mouth,
Emptying out your lungs,
And then inhaling now through your nose,
Filling up your lower belly,
Filling up your lower back,
Filling up your upper back,
And then exhaling deeply through your mouth,
Letting it all out,
Bringing your belly button to your spine.
And inhale now through your nose,
Filling up your lower belly,
Breathing into the root of your spine,
And then exhaling completely out of your mouth,
Emptying your lungs here.
And inhale again through your nose.
Exhale through your mouth.
Two more times here on your own.
Deep inhale.
And a deep exhale.
Deep inhale through your nose.
And exhale through your mouth,
Emptying out your lungs.
And return now to a breathing pace that feels relaxing for you,
As you use the body's ability to slow down the breath and enter into a deep state of relaxation.
As you continue to breathe here at a pace that feels relaxing,
Call to mind the people in your life that are your deep support team.
Take your time with this as you call to mind the people that support you in your journey.
These could be people that are here with you in this life,
Or they could be people that have passed on,
Or even your ancestors.
Call to mind one person at a time,
And with each person,
Imagine their hand appearing on your back,
Supporting you throughout this journey.
Feel their hands hold you here as if you were floating on top of water.
And with a few moments,
Allow yourself to receive any messages your support team has for you.
You can also ask any questions that you hold,
Or ask for advice regarding life decisions you need to make.
Breathe here and receive any answers that come your way,
And know that you will receive further support when you rise tomorrow with the new sun.
This support team is here to provide wisdom when you ask for it.
Breathe deeply here as you feel these hands on your back supporting you,
Guiding you throughout your life.
And now on your next inhale,
Scan throughout your body and locate a spark of light in your body.
This spark could be anywhere in your body and it can change from day to day.
But find one place in your body where there is a spark of light.
Choosing one place to begin,
Allow this spark of light to grow with each breath so that it fills the entire body,
Filling your entire body up with glowing bright light.
Feel the light expand to the tips of your toes and to the top of your head,
Filling your entire body now with this radiant,
Glowing,
Protective and healing light.
Filling each bone,
Each vital organ,
Permeating through each cell in your body.
As this bright light fills your entire body,
Take a moment to honor your innate power,
Your healing life force,
Your inner knowing.
On your next inhale,
Imagine this light extending now just a few inches off of your skin,
Wrapping your entire body in a protective barrier,
A cocoon of warming,
Healing light.
This cocoon of light guards you,
Protects you,
Creating an incubator for you to rest deeply so that you can rise tomorrow feeling refreshed,
Invigorated and ready for the new day.
With your entire body now wrapped in a cocoon of protective light,
Repeat the following affirmations either aloud or to yourself as you prepare for deep and restful sleep.
I am powerful.
I am protected.
I invite myself to rest.
I am powerful.
I am protected.
I invite myself to rest.
I am powerful.
I am protected.
I invite myself to rest.
I am powerful.
I am protected.
I invite myself to rest.
I am powerful.
I am protected.
I invite myself to rest.
Place your right hand on your belly and your left hand on your heart.
And repeat the following affirmations either aloud or in your mind's eye.
I honor this mind.
I honor this body.
I honor the soul.
I am ready to receive rest.
I honor this mind.
I honor this body.
I honor the soul.
I am ready to receive rest.
I honor this mind.
I honor this body.
I honor this soul.
I am ready to receive rest.
Allow your body to relax here,
Knowing that you are safe.
You are protected.
You are ready to enter into deep and rejuvenating rest.
Tomorrow you will rise,
Ready for the new day.
