This is a sleep meditation to the sound of frogs and peepers near a small stream.
You will hear the sound of water in the background and occasionally a little breeze or a car in the distance.
I will provide guidance through the first five minutes or so and then the sounds of nature will continue without guidance for the rest of the meditation.
There is no ending bell.
The sound will just fade out.
Prepare your body and mind for sleep by finding a comfortable position and close your eyes.
Paying attention to the body is important because the body often mirrors what's in the mind.
When the mind contracts around some desire or aversion,
When we get entangled in a story,
The body can react with tension and discomfort.
Try to open up your body.
Notice any place of tension or tightness.
Depending on what's comfortable,
See if you can drop your shoulders a little and expand your chest.
Allow yourself to take up more space.
Now it's time for a few deep breaths.
Inhale deeply through your nose if you can and fully let it out.
And another one.
If you want,
You can make a sound as you release all the breath.
Breathe in and breathe out.
Feel the muscles of your jaw relax.
If you notice a persistent thought or emotion,
It's okay.
Thoughts pull us in different directions,
But they move on if we let them.
In some ways,
Thoughts are like the sounds of frogs and peepers.
If a thought is pulling at you,
Take a look at it.
Notice its qualities,
How strongly it moves you,
And then gently bring your attention to what's here and now.
The sounds of the peepers and the frogs,
The rhythm of your breath.
Maybe notice the warmth in the palms of your hands or even the tingling of the skin on your forehead or your scalp.
As you prepare for sleep,
Allow your lips to relax into their fullness.
Now it's time to bring your attention to listening.
Notice the different voices.
Some are gentle and quiet,
And some are louder and insistent.
You can listen to each of them,
You can imagine them,
But you don't need to get entangled with any one of them.
Just like our thoughts,
They're only passing through.
Consider the vast space that can hold the sounds of your thoughts,
The sounds of peepers,
Of frogs,
All the noises of desire and aversion,
And the suffering in yourself and in others.
This limitless space is your awareness,
And for now,
You can let everything pass through it because your awareness is wide.
Now it's time for sleeping.
Let the sounds pass through you because you are like the night sky,
And each thought,
Each sensation,
Each sound is only a little star.
You are the limitless container,
Open,
Relaxed,
Receiving.
The guidance will end now,
And you can enjoy the sounds on a spring evening in nature,
And if sleep doesn't come,
It's okay.
You've given yourself this time to rest.
Through powerful immensely vanilla messages.
Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping Beeping
