Welcome,
And I hope that each one of you will come to find peace within yourself and peaceful sleep.
This is my first lesson dedicated to helping you get to sleep,
And I know that so many people have trouble falling asleep at night,
So hopefully this session will help you drift off,
And I won't be offended if you don't make it to the end.
I'm making the assumption that you don't listen to a sleep meditation unless you're trying to go to sleep.
So give yourself permission right now to let go of everything else that you're concerned with before we get started.
It's the end of your day,
You're trying to go to sleep,
So just let it go.
Make sure all your routine nighttime activities are taken care of,
And silence all your devices except the one you're listening to this on.
If you've listened to my other meditations,
You know that normally I don't care what position you're in,
But since we're trying to go to sleep,
Let's assume you're laying down.
Just lay in your bed,
Or your sleeping bag,
Or your couch,
Or your comfy chair and start to settle in.
Get comfortable.
Comfort should always be your first consideration when you meditate,
And especially when you're trying to go to sleep.
If you want,
You can close your eyes now.
Tonight we're going to sleep on the shore of the Sea of Tranquility.
The sun is just beginning to set,
And it glows as a deep red disc just at the edge of the horizon.
There's a gentle rain falling on the beach,
And you can feel a gentle breeze warm against your skin,
And it's lightly scented with jasmine and pine.
Now take a nice,
Slow,
Deep breath,
And feel the air as it enters your body.
And as you exhale,
Feel all of the air as it leaves your body.
Take another breath,
And just a little deeper than the first one.
And as you finish the inhale,
Take note of the little pause that's there.
Notice that we don't instantly go from inhaling to exhaling,
But that there's a natural pause at the end of the inhale and at the end of the exhale.
Just continue to breathe this way,
Slow and steady.
And note that little pause,
That stillness that exists at the top and the bottom of each breath.
And as we lay here breathing,
The sun continues to disappear against the horizon.
The waves continue their endless march to the shore,
And the rain falls softly.
Allow your breath to ground you in this moment.
There's nowhere else you need to be in this moment.
There's nothing else you need to be doing.
This is your time to rest your body for a new day to come.
So give yourself permission to relax and unwind and to sleep.
Listen to the waves upon the shore,
And hear the rain as it falls on the beach and patterns on the leaves and the trees.
As you continue to breathe,
Begin to relax.
Unfurl your brow.
Unclench your jaw.
Unclench your hands and relax your shoulders.
Scan your body for any places you might be holding tension.
Relax your neck and your arms and your legs,
And try to feel your body getting heavier with each breath,
Sinking slowly into the mattress.
And as you're laying there breathing,
Don't lay there worrying about not being able to sleep.
But rather set the intention that you are going to have a good night's sleep and a deep rest.
Remember,
Words and thoughts have power,
And the things we think can become reality.
So think about how good it is to gently fall asleep.
Be peaceful.
Restful.
Think about how soft your bed is as you softly sink into it.
And as the waves continue to roll in,
Never ending,
Never pausing,
The sun is completely down now,
And a few stars appear in the sky as the rain gently falls all around you.
The breeze is so soft against your skin.
Now,
As you drift off to sleep,
Is a wonderful time to think about the things you're grateful for.
Perhaps it's the people in your life,
Your partner,
Your child,
Your pet.
Perhaps you're grateful for your health.
And all the while you're slowly breathing,
Sinking deeper into the mattress,
Noticing the natural pause in your breath,
Snug and secure in your covers.
As the waves roll in,
And the rain falls,
And the breeze blows softly through your hair,
There's nothing to do but sleep,
Nothing to strive for,
Nothing to worry about,
Nothing but the waves,
And the rain,
And the breeze.
And sleep is calling you with a voice that's soft and clear as the rain falls,
And the breeze blows,
And the waves come to shore again,
And again.
Here on the shore of the sea of tranquility,
It's always easy to fall asleep,
Listening to the sound of the waves as the rain falls,
And the breeze blows slowly and softly,
So softly.
There's nothing to do but sleep.
Listen to the waves and the rain.
The breeze blows slowly,
And the breeze blows slowly,
So slowly.
Here on the shore of the sea of tranquility,
It's always easy to fall asleep,
Listening to the sound of the waves as the rain falls,
And the breeze blows slowly,
Listening to the sound of the waves as the rain falls,
And the breeze blows slowly,
Listening to
