Hi,
This is Pandora.
Thank you for joining me today for this peaceful deep sleep meditation.
Find a comfortable position leaning back or lying down.
First connect with your shoulders.
Let them relax.
Let them move down away from your ears.
Feel your body start to surrender.
Take this time now as your chance to disconnect from the day so far,
To leave it all behind.
And gently close your eyes.
Take a long deep breath in through your nose.
And exhale out your mouth with a long sigh.
Once more in through your nose.
And out with a sigh.
With each breath,
Your shoulders relax more.
Your body starts to relax.
In through the nose.
And exhale.
You decided to take a moment all to yourself and dedicated completely to letting go of all of your worries,
Stress,
Tension.
And preparing yourself now for a long rejuvenating sleep.
Let's create a moment of peace.
Your body and mind can now rest and you can stay fully within the here and now,
The sensations,
The feelings.
Inhale through your nose.
Exhale.
Imagine that each thought coming your way is like a wave crashing on the shore.
Take a deep breath in.
And as you exhale,
Imagine that you're pushing that wave away,
Letting it fade off in the distance.
Good.
You don't have to stop thinking.
You just need to think in a more peaceful way,
A healthy way,
Relaxed way.
When a thought or a worry shows up in your mind,
Don't freak out about it.
Don't shut them down.
Don't put them away in a little box.
And don't judge yourself for having these thoughts.
On the contrary,
Acknowledge them as something that no longer serves you.
Something you can release and let it go.
Check in with yourself.
How are you feeling?
Are you feeling as light as a feather,
Free from all of the worries,
With a clear,
Empty mind?
Take another deep breath in.
And exhale.
Feel the sound of the waves coming back and forth.
It's like a sweet lullaby.
It's reassuring and calming.
You feel like you're ready to surrender.
Take a long breath in.
And exhale.
Now that you're in tune with your breath,
Relax your body.
Feel your body as a whole,
From top to bottom,
Front to back.
Allow the discomfort to release and ease.
Get ready to surrender and let all of the stress go.
Now focus on your breathing.
Notice the movement that produces your breath.
Focus on the motion of your belly.
Feel your belly raising up and then going down as you exhale.
Inhale again through your nose.
And exhale deeply,
Letting out a sigh.
Feel this beautiful breath.
Imagine the oxygen that expands throughout your body to the smallest,
Tiniest little capillary.
Each breath you take,
You feel a sense of relaxation.
Of complete surrender.
Feel your body becoming one with your mattress or your chair.
Feel how you're anchored to that surface and how your body gets heavier and heavier and heavier.
With each breath you feel supported.
And each breath you feel safe.
Inhale.
Do you feel the softness of the pillows around you?
The fresh sheets?
They're here to support you and make you feel comfortable and absolutely relaxed.
This is like a cocoon,
A little shelter from your stormy reality.
Nothing can harm you here.
Nothing can reach you.
Being here now is all that matters.
No past,
No future,
No stress.
Take a long,
Deep breath in.
One more deep breath in through your nose.
You're ready to surrender to sleep.
Say out loud,
I let it go.
I surrender.
I am ready to sleep.
Now listen to my voice and surrender to sleep.
I'm going to count down and each count will be a liberating breath.
A chance to let it all go and get closer to that beautiful,
Restful sleep.
Let's begin.
Inhale.
Exhale.
10.
Inhale.
Exhale.
10.
Inhale.
Kanik of peace.
Exhale.
Eight.
Inhale.
Exhale.
Seven.
Inhale.
Exhale.
Six.
Inhale.
Exhale.
Five.
Six.
Inhale.
Exhale.
Five.
Six.
Exhale.
Four.
Inhale.
Exhale.
Exhale.
Three.
Inhale.
Exhale.
Two.
Inhale.
Exhale.
Exhale.
Exhale.
One.
Now inhale one more deep breath through your nose.
And exhale.
You are ready to sleep.
Good night beautiful soul.
Thank you for watching.
