Today's meditation is going to focus on melting away into a deep relaxation and sleep.
Now before we begin,
If you want to lay down,
Feel free to do so and make sure that you're in a place where you can be quiet,
Free from distraction and comfortable for the duration of the meditation.
Close your eyes and take a deep breath in through your nose,
Taking the air all the way down to the very bottom of your belly and gently releasing the breath through your mouth,
Allowing yourself to breathe at your own natural rhythm,
Encouraging each breath to be drawn in a little bit deeper,
Breathing a little bit slower each time.
As you inhale,
Allow the breath to wash through your mind,
Allowing any thoughts to be carried away with it.
As you exhale,
Allow yourself to let go of any worries,
Any tension,
Any stress that you might be holding onto,
Allowing each breath to bring both your mind and your body deeper and deeper into a state of relaxation,
Enlarging your inner calm,
Your inner clear,
Feeling as you let go of the thoughts,
The tension,
Anything weighing on your mind.
Being aware of the sensations of the clothing upon your skin and the way that it shifts as you breathe in and breathe out,
The weight of your body on the surface below,
The temperature around you,
The moisture in your breath as you exhale.
Imagine yourself lying on a calm and clear lake,
Your body suspended upon the surface,
Bringing your focus down to your feet,
To the very tips of your toes,
Allowing them to relax,
And as your toes relax,
They melt away into the lake below,
Bringing your focus to your feet,
Breathing into them,
And as you exhale,
Releasing any tension,
They melt into the lake,
Into your ankles,
Breathing and releasing the tension as you exhale,
Allowing them to melt into the surface below.
Becoming aware of your calves and your shins,
Any tension or stress they might be carrying,
Breathing into them,
Exhaling and letting go of any stress or tension in that area as they begin to melt and become one with the lake below.
Breathing into your knees,
Exhaling and releasing any stress,
Any tension,
And allowing them to melt into the lake.
Bringing your focus up into your thighs,
Acknowledging any tension,
Any stress that you carry within them,
And breathing into them,
Exhaling as they melt,
Releasing the stress and tension in becoming one with the lake below.
Acknowledging the fluidity from your hips down to your toes,
Having them melted into the surface below,
Becoming one with a crystal clear and calm wing.
Now bringing your focus into your pelvis,
Your hips,
And your buttocks,
Feeling any tension,
Any discomfort,
And breathing into that area.
Releasing your breath as you allow your pelvis,
Hips,
And buttocks to melt,
Becoming fluid,
Becoming one with the lake below.
Breathing into your stomach and your lower back,
Feeling any discomfort,
Feeling any stress or tension,
Breathing in and releasing as your midsection melts into the lake,
Becoming calm and clear.
Finally bringing your focus up to your upper back,
Your ribs,
And in your chest,
Breathing into that area,
Exhaling,
Releasing any stress or tension as your chest and back melt into the lake below.
Bringing your awareness all the way down to the very tips of your fingers,
Through your fingers you breathe in,
Exhaling as they melt,
Becoming one with the surface below.
Taking a deep breath into your hands,
Exhaling and releasing any stress,
Any tension in that area,
Allowing it to melt and join the rest of your body in the lake below.
Bringing your focus to your wrists and forearms,
Noticing stress or discomfort in this area,
Breathing in,
Giving it gentle permission to relax,
And exhaling as it melts,
Becoming formless and joining into the lake below.
Breathing into your elbows,
Exhaling,
Releasing any stress,
Allowing it to melt into the surface below.
Bringing your focus up to your upper arms,
Noticing any discomfort,
Any stress,
Any tension in this area as you breathe into it,
And exhale,
Releasing any discomfort or stress,
Allowing it to become fluid,
Melting into the calm,
Clear lake below.
Bringing your focus up into your shoulders,
Around the back,
To the front,
Along the clavicle,
To the points where they meet your arms on the edges,
Noticing any stress being held in this area,
Any discomfort or tightness as you breathe into it.
And then gently exhale,
Allowing your shoulders to melt,
Allowing them to become fluid,
Becoming one with the surface below.
Breathing into your neck,
Acknowledging any tension or tightness,
And exhaling,
Allowing it to melt and release the tension and stress as it joins the lake below.
Bringing your focus to your mouth,
Jawline,
Tongue,
Becoming aware of any tension or tightness in this area as you breathe into it,
Exhaling and giving it permission to relax as it begins to melt and joins into the lake below.
Becoming aware of the back of your head,
From the base of your skull all the way up to the crown,
Breathing into it,
Giving it gentle permission to release any stress,
Tension or tightness,
And exhaling,
Allowing it to melt and join into the lake below it.
Now bringing the focus forward into your nose,
Cheeks,
Eyes,
Eyebrows,
Forehead and ears,
Becoming aware of tension,
Tightness or stress being carried in this area as you breathe into it,
And slowly exhaling as it melts and becomes one with the lake below.
Now bringing the focus to the very crown of the head,
Noticing any tension or tightness as you breathe into this area,
And slowly exhaling as it melts and becomes fluid,
Joining the crystal calm waters below it.
Breathing in,
Becoming aware that your body is completely fluid and relaxed,
Exhaling,
Letting go of any remaining stress or tension,
Letting go of any remaining thoughts that might be weighing on your mind,
Allowing your entire being to become one with the crystal calm lake,
Clear,
Calm and fluid,
Holding no tension,
Holding no stress,
Allowing yourself to be shapeless,
Allowing yourself to be perfectly at peace.
Now bringing the focus to the very crown of the head,
Noticing any tension or tightness as you breathe into this area,
And slowly exhaling as it melts and becomes one with the lake below.
You You You You You You You You You You You You You You You You You You You You You You
