Falling Asleep In 3-2-1

Relax and unwind with this concoction of several sleep-inducing techniques including the Esther Gokhal stretchlying technique, a guide visualisation, a breathing sequence and a highly effective method taught to monks during their first year of study.

Transcript

Hello,

Beautiful soul and welcome to the Opportunity Meditations Podcast.

For today's meditation,

I have concocted a magic sleep potion which evolved out of several different sleep inducing techniques.

Let's dive right in.

Put the device from which you're listening to this meditation into sleep mode and away from your body.

Lay down on your back,

Pull your blanket on top of you,

Close your eyes and take a deep breath in.

And exhale deeply.

After the next inhale,

You're going to tense up your entire body.

You're going to clench your fists,

You're going to tighten your muscles on your legs and on your stomach and you're going to make an angry face and you're going to clench your feet and you're going to tighten everything,

Everything,

Everything,

Tighten,

Tighten,

Tighten,

Tighten and relax.

Take another deep inhale and repeat.

Let's do this again.

Tighten your entire body,

All the muscles that you can,

Tighten everything,

Really tighten,

Tighten,

Tighten,

Tighten,

Tighten,

Tighten and relax.

Perfect.

Now the next step is to try the Esther Gokhal stretch laying method.

We're essentially trying to elongate the spine as much as we can.

You're going to lift up your upper body by coming onto your elbows,

Your butt stays where it is and you're going to pull your spine apart as far as you can by working your elbows away from your hips,

Stretching your vertebrae as far apart as comfortable.

Once you reach your maximum stretch,

You're going to work your elbows sideways away from your upper body to lay down your spine one vertebrae at a time.

When you reach your neck,

You're going to take your head into your hands,

Lift it up slightly and gently,

Tilt your chin to your chest and place it onto your pillow.

Take your arms and place them alongside your body,

Palms facing upwards.

Keep inhaling and exhaling deeply and steadily.

Relaxing your chest and your stomach with every inhale and dropping it with every exhale.

Bring your attention to the toes of your feet and consciously relaxing every single one of them.

Bring your attention to the back of your foot and relax it.

Relax the sole of your feet.

Relax your ankles.

Relax the lower part of your legs.

Relax your knees.

Relax your thighs.

Relax your hips and your entire pelvic area.

Relax your stomach muscles and really let your lower back fall closer to the floor.

Relax the muscles all along your spine.

Relax the muscles in between your ribs,

All along your back and your chest area.

Feel how you're widening your chest area with every inhale and loosening the muscles with every exhale.

Relax your neck.

Relax your shoulders.

Let go of the tension in your arms all the way through your hands and through every one of your fingers.

Really let them open up and relax further.

Feel how your entire body is loose and relaxed.

Release your jaw.

Relax your lips and the area around your mouth.

Relax your cheeks.

Relax the area around your eyes.

Relax your frown.

Let go of the tension in your scalp and around your ears.

Let your head become even heavier.

If there are still some areas that feel a bit tight,

Use your exhales to really release all the tension that is left.

Now let's visualize how you're lying down on the ground on top of a blanket in the middle of a clearing in the woods on top of luscious green grass surrounded by magnificent flowers of all of your favorite colors.

While you're laying there,

You're looking into the bright blue sky with the sun shining down onto your body.

You close your eyes and you feel the warmth of the sun on your skin.

You feel all the inhales and exhales at the tip of your nose and with every inhale,

You're going to start visualizing how you're taking in the bright white light of the sun through your nose,

Inhaling it all the way into your lungs.

And with every exhale,

You're going to spread this bright light throughout your body.

Inhale,

Bring more of this beautiful white bright light into your body and with the exhale,

It spreads even more from your lungs through your veins into your bones,

Into the lymphatic system,

Through your muscles,

Into each one of your organs until it reaches all the way to your skin.

When looking at your skin,

This white bright light wraps around your body like a blanket,

A blanket that gives you comfort,

Safety and protection.

You're enjoying this feeling for a few moments and you're starting to feel how roots are growing out of your body everywhere it touches the ground.

Roots are growing out of your feet,

Out of your legs,

Out of your back and your arms,

Even out of your head.

They're digging the way into the ground below you.

Some of the roots are going all the way to the center of the earth.

They're digging their way through the layers of the earth all the way to its fiery center.

They're wrapping themselves around this fiery ball,

Enjoying the warmth it gives them.

And some of those roots are going to start to pull in the color red.

They're going to pull that color through the roots,

Through the layers of the earth,

All the way to your body.

And you're going to take this red color and place it in the area of your tailbone,

In your pelvic area.

With every inhale you're going to grow this light,

Brighter,

More intense in color until it has wrapped around your pelvic area.

Back at the center of the earth we see how a few more roots have collected the color orange and they're taking it up all the way through the layers of the earth,

Bringing it into your body and placing it close to your spine,

A little below your navel.

There the orange color with every inhale is growing brighter and stronger and bigger until it has covered your entire lower abdomen.

Some of the rest of the roots which are close to the earth's center have collected the color yellow within them and they're starting to pull that all the way through the earth into your body.

They're starting to pull this yellow color all the way through the earth into your body.

You're placing it in between your lower ribs,

Close to your spine.

With every one of your inhales you're going to grow it bigger and stronger and more intense in color until it has wrapped around from the inside out all the way around the upper part of your belly.

Some other roots which have left your body have discovered the luscious green of the trees around you and they have admired the leaves and collected the color within them,

Bringing it all the way back to your body,

Placing the color green in your chest area,

Close to your heart where it grows stronger and brighter and bigger with every inhale.

You feel the love rise in your chest.

You feel a certain sensation of peace and calm coming over you.

You feel grounded,

Safe and secure.

And slowly your chest area is starting to glow bright green.

Some other of your roots have noticed a little river close by.

They enjoyed the sound and went to see what it looks like.

They see how the water is jumping from stone to stone.

Hear the beautiful music it is creating and they are enjoying the light blue that is shimmering out of it.

So they have collected this color within them and are bringing it back to your body,

Pulling it all the way to your throat area and placing it close to your spine,

Letting it grow with every inhale,

Become stronger and brighter until it has laid itself around your neck like a protective scarf.

Some of the roots that have gone to the river have followed it all the way down.

There they have found a beautiful dark blue lake.

They fall in love with this color and they dive into it to collect it.

They bring this beautiful indigo blue all the way through the roots to your body and they place it in the center of your skull,

In between your eyebrows and let it grow with every inhale,

Become stronger and brighter and bigger until it covers the area around your eyes.

At the end of the lake you can see some of the other roots who have discovered a beautiful sea of purple lotus flowers.

When they looked inside of them they could see the center filled with beautiful light sprinkling like diamonds.

And they collect this beautiful glowing inside of the lotus flower and the purple color and they pull it through the root all the way back to your body and they place it on top of your head like a crown.

One of the seeds of the lotus flower has also come along with it.

This seed is starting to grow out of the top of your head,

Starting to develop its petals and one of those beautiful purple lotus flowers is growing like a crown on top of your head.

When it opens you see this beautiful glow like a diamond creating a rainbow coming out from the center of it.

Imagine yourself floating over your body and looking at this beautiful masterpiece glowing like a rainbow shining from within filled with peace,

Love,

Bliss and pure harmony.

You bring your attention back to your inhales and exhales.

Wherever inhale and exhale you're going to start holding your breath gently,

Go at your own speed but try to keep it equal in length.

The inhales,

The exhales and the holding in between each keep it at the same lengths.

For the next few moments practice this,

Keep bringing your attention back to your breathing and I will come back to you.

.

Squat brooding.

To the last part of this meditation.

Now start visualizing your nervous system within your entire body.

Like a net it is spun through your entire body and observe your fingers on your right hand.

Imagine that you're pulling out the energy from your fingers through your hand without leaving any energy in your fingers and keep pulling all of your energy out of your hand,

Out of your lower arm,

Bringing this energy all the way to your shoulder,

All the way to your shoulder blade and chest area,

Pulling out all of the energy into your spine.

You're going to do the same thing with the left hand,

Starting at your fingertips,

Pulling out all of the energy from your fingertips all the way into your hand,

Through the lower arm,

Through the elbow,

Through your upper arm,

All the way through your shoulder,

The back of your arm,

Your upper back and your chest,

All the way into your spine.

Bring your awareness to your right foot,

Bring your awareness to the toes of your right foot and start to also take out all of the energy from your toes,

Through the sole of your foot,

The back of your foot,

All the way to the ankle,

Pulling the energy through your lower leg,

To your knee,

Bringing it all the way through your upper thigh,

Through to your tailbone and pelvic area,

Pulling it into your spine.

Visualize the toes on your left foot,

Pull out all of the energy in the toes of your left foot,

Bring it all the way through your foot,

Through the sole of your foot and the back of your foot,

All the way to the ankle,

Pulling it through your lower leg,

Towards the knee,

Through your upper thigh,

All the way through your pelvic area,

Through to the tailbone and into your spine.

Rest well,

Beautiful soul.

Reviews

Absolutely beautiful. I fall asleep so quickly! Thank you