Go ahead and get nice and comfortable,
Nice and cozy under your covers as we begin to do this meditation.
And to get started,
Let's go ahead and set an intention to shut down,
Shut down your racing brain.
Just begin to get nice and comfortable and think of how satisfying that end goal will be to get a good night's rest.
Because you deserve it.
Now I'd like you to imagine you are entering your brain.
And just imagine that the interior is like the inside of a well decorated house.
Now this house can look like whatever you would like it to.
There's no wrong way to visualize this.
It could have a basement,
It could have an attic,
It could be one story,
Ten stories,
Whatever feels right for you.
Now I'd like you to begin to notice as you explore the house that all the walls are covered in a list of all of the things that worry you and all the things that often keep you up at night,
Tossing and turning.
All of those thoughts that get in your way of a good night's rest.
Just continue exploring the house.
And observe the list of worries written on the walls.
I'd like you to begin to make a note of what things can you take care of tomorrow morning,
Tomorrow afternoon,
Tomorrow evening or even throughout the week.
What are the things on this list of worries that you don't have to fret about right now?
Just begin to categorize all those things that you can take care of tomorrow and throughout the week.
Just begin to notice how you begin to feel a little lighter after addressing these things.
You may even begin to notice that the writing on the walls of these particular concerns start to fade away like chalk on a chalkboard.
Very good.
Now I'd like you to make a note of what you can and can't control.
What burdens are you taking on unnecessarily?
What are you still holding onto that you just don't need?
Just continue exploring the house and assessing these things.
I'd like you to place a hand on your heart.
Just start to really feel it's steady rhythm.
Now breathe in deep for four seconds and then take a long slow breath out.
I'd like you to continue this breathing pattern for the next several minutes.
I'd like you to continue this breathing pattern for the next several minutes.
And as you do this,
Just keep breathing.
And as you do this,
I'd like you to imagine that the interior of the walls start to pull steadily with your heartbeat.
You begin to notice that the house starts to feel calmer.
The more that you continue to do your deep breathing.
And as you do this,
You begin to feel calmer.
And as you do this,
You begin to feel calmer.
And as you do this,
You begin to feel calmer.
See how your worries and thoughts have slowed down now.
Even interest a little bit.
And maybe now you see the writing on the walls of this metaphorical house inside your brain.
Maybe you see that the writing isn't as bold as it once was.
Now I'd like you to bring your awareness to your back.
Starting with the back of your head.
Allow the weight of the back of your head to generate deep relaxation.
Allow the back of your neck to relax.
Your shoulders and shoulder blades fully relax now.
Relax your elbows.
Relax your biceps.
And relax your entire upper arms.
Relax your wrists.
Relax your palms.
Both hands begin to relax.
Each finger,
One by one.
Relax your entire upper back.
Your spine relaxes,
Starting from the neck.
Slowly going down,
Bone by bone.
Relaxing your nervous system that runs throughout the spine.
There are 33 bones in your spine.
And each one of them is relaxing one by one.
One by one.
Very good.
Your lower back begins to relax as it presses against the surface you're laying your arm.
Feel this warm relaxation sink down to your hips,
Pelvis.
Feel your glutes relax.
The back of your legs.
All the way down to your ankles.
And down the tips of your toes.
Very good.
We're going to go through one more focus scan,
Starting at your forehead.
Many of us hold tension in our foreheads.
So just allow the tension that's built up in your forehead to just melt away,
Allowing your wrinkles to flatten.
This also relaxes the frontal cortex of the brain,
The place of creative formulation.
Relax your eyes now,
And notice how they are making tiny movements.
These movements are called rapid eye movement,
Which allow you to relax even more.
And notice your nose and how the air passes through.
Allow this flow to relax you.
Relax your mouth and your tongue.
Relax your throat.
Going down,
Relaxing your entire lungs.
Relax your heart,
Your ribs and stomach.
Allowing all your vital organs to relax.
Your liver,
Spleen,
Kidneys.
Your entire digestive system relaxes.
Your reproductive organs completely relax.
The tops of your legs relax.
All the way down the tops of your feet.
Seeping into each toe.
Very good.
Every single part of your body feels so relaxed right now.
This is the natural state of your body.
When you allow the mind to step away from it.
When your mind gets out of the way,
Our bodies can take charge in miraculous ways.
Changing hormones,
Chemicals,
Frequencies.
The very structure of each cell.
This is what sleep and rest are for.
Not for tossing and turning and not getting a good night's sleep.
Continue to allow your body to have complete freedom from thought.
Let your body be in control now.
To heal what needs to be healed.
Or activate what needs to be activated.
Or rest what needs to be rested.
It will do exactly as it needs right now.
Without your conscious effort or even your suggestion.
Just go ahead and lean into this warmth of relaxation.
Just go ahead and continue to shut down and erase your brain.
Just feel back into your body.
Relaxing back into your body.
Very good.
Now,
Just like how you would turn off the lights in your own apartment or house before going to bed.
We're going to imagine turning off all the lights in this metaphorical house in your brain.
We're going to turn off every single light in every room.
On every floor.
So as you start to do this,
Assure yourself it's okay to let go of your responsibilities right now.
Really just drive that into your brain.
That it's okay to release all burdens and responsibilities right now.
Just release every single thing that is getting in your way.
Have a good night's rest.
You're alright.
Give yourself that gentle permission to fall asleep.
Just keep repeating it to yourself as you continue turning off all the lights in this house.
Begin to send yourself compassion all throughout your brain and your body.
And now feel it being returned to you like a boomerang.
All around you.
You're safe.
All around you.
You're safe.
You are safe to fall asleep.
Go ahead.
As you turn off the last lights remaining in your house.
Just begin to drift deeper.
Just begin to drift deeper.
And deeper.
And deeper.
Drifting off to sleep.
Just flowing down,
Down,
Down.
Exploring your peaceful consciousness.
You have shut down your racing brain now.
And it is just peace.
Just continue to lean into this.
As you drift deeper.
And deeper to sleep.
Just let go.
Just let go.
Drift deeper.
And deeper.
And deeper.
Just let go.
Just let go.
And deeper.
And deeper.
And deeper.
And deeper.
Just let go.
And let go.
Just let go.
Just let go.
And deeper.
And deeper.
.
.
.
.
.
