Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hi,
My name is Robert Aceves and I welcome you to the sleep meditation to remove suffering.
Today,
We'll practice removing suffering in our lives using the antidotes to the three poisons in Buddhism while you sleep.
These three poisons are considered the root causes of all suffering.
They are greed,
Hatred,
And ignorance.
Greed is an intense desire for material possessions,
Sensory pleasures,
Or other forms of attachment.
Hatred,
Aversion,
Anger,
Or ill will towards others or situations.
And ignorance is a lack of understanding of the true nature of reality,
Leading to delusion and confusion.
In this meditation,
To help you fall asleep,
I've incorporated and addressed these three poisons.
Let's begin.
Find a comfortable place to lie down and place your body in a comfortable position.
Close your eyes.
Take a deep breath in,
And exhale.
Take another deep breath in,
And exhale.
That's it.
Inhaling slowly through your nose,
And exhaling gently through your mouth,
Allowing your body to relax with each exhale,
Letting go of all the tensions of your day.
First,
We're going to work on centering yourself so you can relax deeper.
Begin by gently bringing your attention to your breath.
Notice the rise and fall of your chest and abdomen as you breathe in and out.
Let your breath be natural and gentle.
Now,
It's time to reflect on greed or attachment as you continue to breathe.
Think about the concept of greed or attachment.
According to the three poisons in Buddhism,
Greed represents the attachments and desires that keep your mind restless.
So,
Think about what are some of the things you are attached to in this world.
Think of some of those things that if you were to die today,
You feel would be really hard for you to let go of.
Who are some of the people you feel attached to?
Perhaps some members of your family,
Your friends?
That's it.
And now,
Mentally repeat the following phrase in your mind.
I release my attachments to outcomes and possessions.
I am content with the present moment.
Imagine a soft golden light surrounding you.
This light represents contentment and peace.
Imagine that you don't need anything to be happy or be at peace,
Just you.
And with each breath,
Feel this light washing away any lingering desires and attachments,
Leaving you with a sense of fulfillment and serenity.
That's it.
We're going to reflect on hatred.
Consider the concept of hatred.
This includes any feelings of anger,
Resentment,
Or aversion that you may be holding onto.
Who or what do you hate?
Think of some of the times you've been hurt in the past.
Perhaps things that others have done to you that you feel you can't forgive.
You may think of certain situations where you had no control over them,
And you ended up feeling frustrated or upset in one way or another.
Now,
Mentally repeat the following phrase.
I let go of anger and resentment.
I cultivate compassion and forgiveness.
Next,
Picture a gentle,
Cool blue light enveloping you.
This light represents compassion and calmness.
As you breathe in,
Allow this blue light to soothe any feelings of anger or aversion,
Replacing them with understanding and loving kindness.
Forgiving yourself and others who may have hurt you in the past.
That's it.
Now,
We'll be reflecting on ignorance.
Think about the concept of ignorance.
This is the misunderstanding or lack of awareness of the true nature of things.
What are some of the things that you feel you still don't have a complete understanding of?
Perhaps some of the things you're still having trouble in life.
Are you struggling with relationships?
Your career?
Is there something you feel you still wish to learn?
That's it.
Next,
Mentally repeat the following phrase.
I open my mind to clarity and understanding.
I embrace the truth of the present moment.
Finally,
Envision a clear,
Bright,
White light surrounding you.
This light symbolizes wisdom and clarity.
With each breath,
Feel this light illuminating your mind,
Dispelling confusion and bringing a sense of clarity and peace.
It's time to integrate all of these and let go.
As you lie there,
Bathe in the combined lights of gold,
Blue and white.
Allow yourself to feel completely at ease.
Each breath you take draws in calmness and contentment,
While each exhale releases any residual tension or negativity.
That's it.
You can slowly start to feel tired and ready to drift into deep sleep,
Allowing these feelings of peace and clarity to deepen.
As you continue to breathe naturally and exhaling naturally,
Letting go of any remaining thoughts and allowing yourself to drift gently into a restful sleep.
By becoming aware of these three poisons,
Greed,
Hatred and ignorance,
You'll find that this meditation brings you a sense of contentment,
Compassion and clarity.
These qualities help create a peaceful mental state,
Making it easier to fall asleep with love,
Compassion and calmness,
So you can enjoy a restful night,
Knowing that you can return to this meditation whenever you need it.
And when you wake up,
You'll find that you feel more rested and ready to live your day more present and with more freedom.
Thank you for listening and wish you the best.
Sleep well.
