One night I woke up at that hour when many of us find ourselves restless and awake.
3am.
I do have many practices that I use to help guide me back into sleep.
But on this night.
My brain wasn't necessarily cooperative.
It felt as though there were lights on in my head,
Bright lights that I needed to turn off.
And then this guidance came to me.
It was extremely helpful,
So I want to share it with you.
This meditation can be used any time you want to go to sleep or if you wake in the middle of the night.
See if it begins the process of switching things off and allowing sleep to arrive.
Let's allow the breath to begin the process of slowing things down.
Take in a couple of deep breaths,
Allowing the exhale to release fully,
Letting things out.
Notice the bed beneath you.
Feel its support.
Your head upon the pillow.
Your shoulders,
Your back,
Your legs against the sheets.
Know that you have the support of this space beneath you and surrounding you.
Now imagine that your entire body is filled with light.
Head to foot.
Beautiful bright light.
Notice this light illuminating your head,
Your chest,
Your shoulders.
Your arms and hands.
See the light illuminating your abdomen,
Your pelvis,
Your legs and feet.
And stay with the image of your body fully illuminated for a moment.
Now bring your attention to the right side of your head.
The right side of your brain.
Imagine there is a light switch there and that it is switched on.
Observe yourself turning that switch off.
As you do,
Watch the light on the right side of your body begin to dim.
The light gradually fades through the right side of your face.
Your right shoulder and arm.
The right side of your chest and abdomen.
Your right hip,
Leg,
And foot.
The entire right side of your body becomes dark and quiet.
Now bring your attention to the left side of your brain.
There's another light switch there.
Turn that switch off.
And see the light on the left side of your body gradually begin to dim.
Light fades through the left side of your face.
Your left shoulder.
And arms.
The left side of your chest and abdomen.
Your left hip.
.
.
Leg and foot.
The entire left side of your body becomes dark and quiet.
Now move your attention to the front of your brain.
Notice the final switch and turn it off.
Watch any remaining light begin to fade.
Her forehead becomes dark and quiet.
The light behind your eyes disappears.
Your jaw releases.
Throat opens.
Any remaining light gradually fades until your whole body is resting in darkness.
And if the light returns,
If another thought comes in.
Or some part of you becomes active again.
Release the struggle.
Notice it.
Notice where the light has returned.
Find the switch.
Turn it off again.
Place one hand on your heart.
The other on your belly.
Feel your breath creating the rise and fall of your body as you continue to sink into darkness.
The beautiful.
Safe.
Darkness.
Sleep.
