Hi,
And welcome to the sleep meditation.
In this practice,
We'll explore a memory of an act of goodwill that we did for a loved one in the past,
And we'll bring this into our present moment experience.
Start by finding a comfortable position and softly close down your eyes.
Begin by taking a few deep,
Calming breaths,
Inhaling deeply to allow the lungs to fill with breath,
And exhaling slowly,
Releasing any tension.
Now bring to mind a specific act of kindness or goodwill that you have done for someone you love.
It could be a small gesture or maybe a significant moment.
Visualize this act of goodwill in vivid detail.
Picture the surroundings,
The expressions on the faces involved,
And any specific actions or words exchanged.
Allow the scene to unfold in your mind like a positive and heartwarming story.
As you immerse yourself in this experience,
Notice the emotions that are rising within you.
Notice how it feels in your body,
And feel the warmth and the joy and the love that emanates from this memory.
Let these emotions expand,
Filling your entire being with a sense of connection and openheartedness.
Now allow the specific details of the story to fall away,
Allowing just a warm feeling to remain.
Allow this feeling to radiate from within the center of your body like a gentle and comforting glow.
Feel it in your heart and let it spread throughout the rest of your body,
Creating a sense of peace and a sense of contentment.
Allow this feeling to guide you into a state of relaxation,
Softly and gently.
Allow the body to feel completely at ease.
As you drift deeper into relaxation,
Let the warm feelings wrap around you like a warm blanket,
Gently leading you into a peaceful,
Into a restful sleep.
Allow yourself to surrender into the moment,
Knowing that you are surrounded by love and warmth.
Drift into sleep with a heart full of goodwill and a mind at peace.
Thank you for practicing with me.
Sleep well.
