This is Rasa.
Welcome to your guided sleep meditation.
I am here to help you settle into deep,
Peaceful sleep.
A state of rest that invites a restoration,
Rejuvenation,
Renewal of body and mind.
If you haven't already,
Lay your body down gently on your back,
Feeling yourself supported by the surface underneath you.
Give yourself permission to arrive.
To fully drop into this space.
And now,
From this place of silence and stillness,
Let your eyelids to close down gently and heavy.
Perhaps,
For the first time today,
Take a moment to check in with your own self and tune into nothing other than the physical body that carried you from place to place throughout your day to day.
Noticing any sensations within this vessel.
Any lingering tension.
Space.
Tiredness.
Tightness.
Openness.
Something that you can feel within your body as you lie here in stillness.
Give as much attention to your physical body as you can muster in this moment.
Relax.
Simply let yourself come to pause.
And as you lay here,
Notice if this physical body could be even marginally more comfortable.
Take time to listen to what your body needs and make any modifications,
Any fidgets,
Any adjustments required to bring yourself into a position of total ease.
Effortlessness.
Surrender.
Feel the weight of your body.
Feel the lightness in between the joints.
Feel the meeting points between your back body and the surface that supports you.
Now is a time to unwind.
To unravel and let go of every occurrence from your waking day.
Every interaction.
Every unresolved situation that surfaces as you get still and reflect.
Simply be aware of whatever it is coming to you right now.
What are you experiencing?
Where your mind ventures.
Any memories from the past begin to surface.
Projections of the future come to light.
Notice what arises as you get quiet and begin to tender to your inner mental landscape.
Silently reassure yourself that you don't need to effort or change anything.
That you are not required to do anything more than simply lay here and notice your internal workings.
You are exactly where you are supposed to be.
Feeling what arises in your mind like a third party observer.
With each passing thought simply detaching from the experience.
Observing the thoughts as they come and willingly letting them go as the thoughts pass by.
Noticing what arises in your mind as you prepare to sleep.
You are exactly where you are supposed to be.
You are exactly right.
Take comfort in knowing that you don't need to understand or hear everything that's being spoken to you right now.
Be assured that you will hear exactly what you are meant to hear.
Letting go of any underlying concerns about falling asleep.
About time.
About tomorrow.
Simply luxuriate in this pocket of deep rest and relaxation.
From this place of total surrender,
Draw your attention to the cozy darkness behind your closed eyelids.
Take your vision into the hypnotic darkness in front of you.
Within this deep and vast space,
Begin to visualise a soft,
Fluffy cloud.
Feel this cloud with as many details as you can in this moment.
Feeling effortlessly behind your closed eyelids.
Light.
Graceful.
This cloud is the first on your journey towards restful sleep.
Reach out and touch the cloud.
Feel its feather-like lightness.
And now imagine that you come to rest onto this airy light cloud.
Falling into its soft surface.
Body held and supported by its delicate cushion.
Relax.
Settle into comfort and allow the pillowy surface to rock you gently back and forth.
From side to side.
Feel more and more at ease with this rocking motion as a second cloud drifts into your mind's eye.
This cloud is even lighter.
Even more inviting.
And as you float into this second cloud,
Feel your jaw and the muscles of your face relinquish any residual tension that they may have been unknowingly holding onto.
Surrendering the entire head.
Letting go.
Embodying the peacefulness,
The lightness of this cloud.
Relax the entire head and face.
Serenity washes over your head as you begin to notice a third cloud floating in the direction of your reclined body.
Sleepily drift into this third cloud as you come to feel your neck and shoulders melt into its pillowy expanse.
Any tightness,
Any stiffness,
Any heaviness you've been carrying on your shoulders simply melts away,
Freeing yourself from the weight of the world.
Breathe into newfound sense of lightness and openness throughout your entire head,
Neck and chest.
Feel the space that you have created as you drift deeper into a state of hibernation.
A fourth cloud dances gracefully in your direction.
This cloud softer,
More luminous,
More luxurious.
You move into this cloud and feel your arms settle into a place of utmost relaxation.
Allow your arms to surrender.
Feel your arms as both heavy and weightless all at once.
Relaxation from the crown of the head all the way down to the tips of the fingers.
Immerse yourself in this sensation of surrender in your upper body.
Begin to notice a fifth cloud smoothly progressing in your direction.
You float onto it.
Quickly noticing your back body to give way to its supportive,
Comfortable surface.
The muscles of your back body give up control.
Softness spreads down the entire length of your spine.
Feeling behind nothing but tenderness felt spreading softly.
The entire back body supple and relaxed.
A sixth cloud comes into view.
Airy,
Effortless.
Fall into this pillowy surface and feel any resistance within your stomach completely surrender.
Even the deeper layers of abdominal muscles,
The ones that aren't often given permission to be soft,
Are now able to fully let go.
To exist in ease.
Feel the muscles of your belly give way.
Feel the entire upper body relax.
The entire upper body feeling light and weightless.
New found sense of sleepiness and slumber engulfing your upper body.
A seventh cloud floats within your cosy darkness.
Bringing with it an aura of pure contentment and pleasure.
You begin to become aware of your hips.
Both left and right.
As you drift into this airy expanse,
A veil of resistance is lifted from the area in and around your sacrum.
Feel new lightness.
Feel new space.
Moving closer and closer to a space of full body release.
Moving closer and closer to a space of deep,
Restful sleep.
Torn over.
True and false.
Full of tranquility,
An 8th cloud approaches your weightless body.
So serene and soft.
This cloud becomes a welcomed surface for your body to recline in total ease.
Feel comfort.
Breath migrates down your legs in the direction of your feet.
Can you feel any residual tensions to melt away?
Breath more of your lower body weight to the support of this cloud.
Feeling the legs and feet both heavy and weightless all at once.
Feeling fully.
Relaxing completely.
Bake.
A ninth and final cloud comes into view.
And as your journey comes to this pillowy surface,
You are transported into a unique and timeless space.
And as your journey comes to this pillowy surface,
You are transported into a unique and timeless space.
Any residual thoughts dissolve.
All that remains is the purest sense of peace.
Feelings of lightness wash over you.
Feelings of bliss wash over you.
Feelings of tranquility wash over you.
Mind becomes empty.
Mind becomes weightless.
Full of expansion,
Full of alleviation and comfort.
Surrender.
You are as light as a cloud.
Deep,
Restful sleep comes over you.
Good night.
You are as light as a cloud.
Deep,
Restful sleep comes over you.
You You You You You You
