Welcome to this visualization to help you let go of tension and drift into a deep sleep.
Be sure that notifications that can be silenced are,
And that your alarm is set for the morning if you need to wake up at a certain time.
Remember,
This is a meditation designed to help you fall asleep,
So should not be practiced while doing anything that requires you to be awake and alert.
Spend a few moments getting comfortable,
Lying anywhere you wish.
Take a deep breath in,
And let a long breath out.
Make any last adjustments to be comfortable,
And allow your breath to be natural and easy.
Close your eyes,
Let them soften,
And imagine that you're walking on a path.
It's approaching dusk,
Just the last stretch of light in the western sky.
Looking behind you,
You've recently left a wide valley,
And you're making your way up this slightly rocky path with ease.
It's a well-traveled path,
One you're familiar with,
One that you're comfortable on,
And one that is safe.
There is nothing on this path that can hurt you.
Begin to let go of a day as you wander along,
Shifting from the need to do and accomplish into a state of contentment and simply being.
Allow yourself to wander in the fresh evening air,
Calm and content.
Let go of the demands of the day.
Follow along the turns of the path,
Greenery either side of you still visible as the evening approaches and ascending as you walk.
Some parts of the path are easy,
And others a little harder to navigate,
Just like your day.
But you make your way through both the easy and challenging parts,
Until you start to see a soft glowing light ahead.
Walk towards the light.
You notice that there is the entrance to a cave,
And that the light is coming from within.
Outside the opening,
The earth makes a natural balcony.
Looking over the valley below,
A wide,
Deep,
Safe balcony with a seat made of stone from which you can watch the last of the evening draw in.
Sit and admire the evening approaching.
Watch the stars as they appear in the sky.
Give yourself permission to let go of the day,
And leave it outside the cave.
Anything important will be waiting for you tomorrow.
But now is your time,
An important time to rest and recharge.
So when you're ready to enter the cave,
Make your way in through the opening.
As you walk inside,
The space opens up to feel expansive and inspiring.
The stone walls are full of natural crystals that glisten and sparkle in the light of candles that are placed in natural nooks all around,
High and low.
These candles send out a warm,
Comfortable glow that dances on the walls.
A mesmerizing dance of dark and light,
Punctuated with sparkles and twinkles like the stars in the night sky.
As you enter a little deeper,
Your eyes adjust and relax in the soothing light.
This is a magical place of rest and relaxation,
An extraordinary,
Inviting space,
Your very own hideaway.
You realize you've been here before,
And made it yours as it contains some of your favorite things.
A comfortable sofa,
A bed with a cozy blanket,
And some of your favorite books,
Photos,
And paintings.
This is a place in which you can fully relax,
A place that allows you to escape from the demands of a day.
In this space,
You can let your body and mind rest,
So you can wake up totally refreshed.
The candles in the nooks of the walls are made of very special waxes and wicks.
They'll continue to burn gently,
Without ever running out.
They're completely safe.
They'll always provide a beautiful light in this magical place.
As you look around,
You experience more and more how welcoming this space is,
How at home and comfortable you feel here.
You take a deep breath in,
And feel yourself relax as you breathe out.
Take a seat on the sofa.
On the table in front of you is an unlit candle,
And small box of matches.
Please pay particular attention to the candle.
What size is it?
Is it big or small?
Wide or slim?
Is it a pillar candle?
Or a tea light?
Or your favorite scented candle?
Does it have a smooth finish or textured?
Is it one single color?
Two colors?
Or many colors?
See the candle clearly in your mind.
I invite you now to take the book of matches,
And strike one to light it.
It catches the first time easily,
Flaring bright for a moment,
Before settling into a small flame.
You touch the match to the wick of a candle.
Breathe in deeply.
And now the candle is lit.
Let an exhale out through pursed lips to extinguish the match.
Place the burnt match and book safely to one side,
On the stone floor.
Look again at the candle,
Now with a small flame at the top.
Notice the flame getting a little bigger in each moment,
Until it reaches the wax.
Simply watch the flame,
Breathing easy,
Feeling relaxed and at ease.
As you observe the flame of a candle,
Notice how it reacts to your breath.
How it flickers ever so slightly with your breath when you exhale closely at the flame.
Is it one color?
Or does it change from blue to orange to yellow?
And see now how the flame has illuminated the whole candle.
The wax more alive and vibrant and warm.
Breathing softly,
Wax is starting to melt.
And light the wax.
You too,
Begin to soften a little.
Wax is getting warmer,
Softening and melting.
You feel comfortable,
Soothed by the gentle light,
Relaxed.
A small stream of wax spills over the edge of a candle,
Slowly dripping down the side.
And you too feel a sense of letting go,
Of whatever you've been holding onto turning to liquid and in an easy,
Flowing movement,
Simply dripping away.
Melting away your stress,
Free from tension.
Warm,
Relaxed.
Continue to watch your candle,
Continue to feel this relaxation throughout your whole body.
Melting,
Free from tension,
Soft,
Warm.
You're so relaxed,
That you're starting to feel sleepy and drifting in relaxation.
You can allow your body and mind to rest.
You can surrender to the heaviness of sleep,
Lie down on the sofa,
Rest your head on a soft pillow and pull a blanket over you,
Taking a breath in.
And as you release a long exhale,
Your breath extinguishes the flame of a candle.
Your eyelids are heavy and begin to close,
Your eyes still and soft.
Your breath is even and easy.
Your body is melting and relaxed.
Surrender to the heaviness of sleep,
Feels peaceful.
Your body pleasantly heavy,
Soft,
Free from tension.
Let yourself drift easily,
Allow yourself to drift to sleep.
