Hello,
My name is Rosemary and welcome to this meditation,
Deep Sleep,
Closing the Book of the Day.
Often when we come to the end of the day,
Our minds are full of thoughts of what has happened throughout the day,
And we can find it difficult to relax and fall asleep.
This meditation will help you to let go,
And drift into a deep and restful sleep.
Make yourself as comfortable as possible.
Close your eyes.
Take a few deep breaths and allow yourself to relax.
Relax your face,
Neck,
Shoulders,
Arms,
Hands,
Back,
Chest,
Abdomen,
Hips,
Legs,
And feet.
Now imagine that you are holding a book in your hands.
This is a book that you have written.
You are the author.
You open the book on the first page.
It is the introduction.
This represents the start of your day.
So take your mind back to this morning,
And how your day started.
How did you introduce your day?
Now leave the introduction and go to chapter one.
What happened next?
What do you find in chapter one?
Take your mind back to the early part of your day,
And what happened then?
Just notice what happened without getting too involved.
Now let's move to chapter two in your book,
And thinking about what happened before lunch.
What do you remember from that part of your day?
What did you do?
Observe your thoughts about this.
Now chapter three,
Lunch.
What did you have for lunch?
Did you enjoy it?
Bring your mind back to your lunch break,
And think about one word that would describe your lunch.
And then let's move on to chapter four now.
What do you find in chapter four?
Bring your mind to what you did just after lunch.
What did you experience?
What did you do?
Did you talk to anyone?
Just allow the images and thoughts to flow through your mind.
Now it's chapter five,
Which represents mid-afternoon.
Maybe it was time for a cup of tea or coffee?
How did that tea or coffee taste?
What did you do mid-afternoon?
Did you spend time with someone,
Or were you on your own?
Or are you indoors or outdoors?
Now chapter six,
Late afternoon.
Maybe you finished work around this time.
See yourself leaving work or closing down your computer or finishing your tasks.
Where were you around this time?
And how did you feel?
Now chapter seven,
Early evening.
Take your mind back to this time of the day.
What did you do around that time?
Maybe it was dinner time?
Or time for rest and relaxation?
So in your mind just observe what happened.
Chapter eight,
Late evening.
You're coming to the end of your day and it's time to let go and relax.
Sweep your mind across the day and all the experiences you've had,
Big or small.
What comes to mind?
Maybe you had a crisis to sort out.
Maybe you had a difficult conversation with someone.
Or maybe you had a wonderful meeting with someone you love.
Or maybe you had a lovely surprise.
What stood out for you during this day?
Stay with this just for a moment.
And you have now come to the conclusion of your book.
Think about one word that would represent your day.
And then just let it go.
And now close chapter eight,
Late evening.
Close chapter seven,
Early evening.
Close chapter six,
Late afternoon.
Close chapter five,
Mid afternoon.
Close chapter four,
Early afternoon.
Close chapter three,
Lunch.
Close chapter two,
Late morning.
Close chapter one,
Early morning.
Close the introduction,
The start of your day.
And now close the book of the day.
Imagine placing your hand on the cover and closing your eyes and saying,
Thank you for this day.
Thank you for all the experiences I've had.
Thank you for all the people I have met today.
Thank you for everything.
I feel gratitude in my heart for this day.
And I let it go.
I close the book of the day.
I close this day and I let it go.
I let my mind and body relax.
I allow myself to flow into sleep.
I release the day and all the experiences.
I flow gently into sleep.
I flow deeper into sleep.
I flow into a restful sleep.
I close the book of the day.
