Welcome to tonight's meditation.
This is designed to be a meditation to help you purge some of your thoughts and feelings before going to bed so you're allowed to really find that deep sleep without being disturbed.
I'd like for you to find a place where you can lie down either just for this meditation or maybe where you finish your night in your bed.
Maybe you've already accomplished some of your nighttime routines.
The right routine could be just simply drinking tea,
Maybe writing down in the journal or just scribbling some thoughts.
Or maybe it is just completing this meditation.
This could be part of your evening routine.
As you arrive here,
I'd like for you to close your eyes and let's start by taking a breath in through the nose and I want you to hold at the top of this breath and slowly releasing it.
Breathing in,
Hold at the top,
Releasing slowly.
Hold at the bottom.
Now breathe in,
Hold at the top,
And release.
Holding at the bottom,
Breathing in,
Hold at the top,
And release.
You can come back to this box breathing at any time if you feel anxious or as though you need to re-center or regather your thoughts.
As you arrive here,
I want you to start to visualize your eyes closing here and your brain is going to take you to some very beautiful places.
Maybe you start to imagine.
I'd like to see if you can activate and really guide these imaginative thoughts to start to view how it into a garden.
Now this garden can be of vegetables,
Fruits.
It can be a garden of flowers.
It can be a garden of whatever you choose.
As we enter the garden,
I'd like for you to begin to pick up the fruits,
The vegetables,
The flowers.
They are gifts from Mother Earth,
But know that they can be heavy.
As you start to fill your sack full of this bounty of fruits,
Vegetables,
And an array of flowers from the garden,
You notice that you come upon a fruit.
Maybe it's labeled or it indicates to you that this is a task from work that has not yet been completed.
And as you pick it,
You notice it and you see this as an item that you did not complete today.
I'd like for you to put that in your bag.
Now maybe you come up to a vegetable and as you pull it,
It's maybe labeled an email not sent.
As you begin to wander down the paths,
These beautiful straight rows of carrot tops or maybe it's trees,
Whatever you see here.
As you pick the next item off of its bush or tree,
Maybe it's labeled text not responded to.
That's what this item is.
It's reminding you that you did not send a text.
As you carry down the road,
Maybe you start to make your own inventory as you pull these fruits.
They are maybe the workout you need to do.
Maybe one of these fruits is the relationship that you're working on.
As you pull a stem,
You may see that it is anxiety of uncertainty.
Maybe it's stress with your relationship.
A financial concern.
All of these items that are now running through your brain that you are thinking about that are maybe in the future or something that happened already today.
I want you to put them in your bag.
Carrying them with you and you'll notice that they get really heavy.
Weighing you down.
As you come to the end of this path,
You may see an unknown fruit.
It's large.
It's huge.
Something you've never seen before.
You can hold it,
But for some reason you don't know what it is.
But yet you still put it in your bag.
This unknown weighted item.
You don't know what you use it for or what its purpose is and yet you put it in your bag.
I want you to feel the weight of this bag.
This may not feel very comfortable.
This may feel very uncomfortable.
As we come to the end of the garden,
We are into an open field.
This field of grass.
I want you to lay down your sack and just pour everything out onto this grass.
Just letting it be in front of you.
We're going to take these items and categorize them.
All these things that you gathered up from the garden.
The emails not sent,
The tasks not completed.
The things that you still need to do or that may be bringing you stress or worry.
Things that you're thinking about as you're winding down.
I'd like for you to begin to box these items up.
You'll see that there are three boxes here in this field of grass.
We're going to make this,
These weighted and heavy items more manageable.
The box to your left says incomplete tasks or things I need to do.
So maybe you take the fruit that is the email not sent and put it in that box.
The text message that you need to respond to goes in that box.
When you begin to move through these items that you have as your to-do list and put them in to box number one.
Now the box straight in front of you,
Box number two,
Is things beyond your control that may or may not happen in the future.
Your financial concerns,
The anxiety of uncertainty.
All these items that may or may not come true,
That may not even happen.
I want you to take those from the sack and put them in box number two.
To your right is box number three.
Box number three are things that have already happened that you cannot change.
This may be a sudden change in your job,
The inability to travel,
To take care of certain items,
The anxiety that comes from the unknown,
Things that you cannot change at this time.
I want you to put those in box number three.
Now instead of a really heavy weighted pack,
We have three evenly distributed boxes.
More easily managed and categorized so that when it comes time you know where to find these items.
Now what I'd like for you to do now is in this field of green,
Dig three giant holes.
Just imagine yourself digging these holes.
As you complete the first hole,
I want you to put the box number one in there,
The incomplete tasks.
Putting it,
Maybe you feel the weight of this box and then you drop it in the hole,
Releasing it,
Covering it up.
And you can mark this.
Maybe you mark it with a stick,
You mark it with a flag where it says box number one.
I want you to know where this box is in the future,
Where these items reside.
Should you want to come back to them or never come back to them,
But you know that they're there,
You're not going to forget.
You don't need to worry about them as you sleep,
But you know where to come back to them.
For now,
The weight has been taken off your shoulders into a box and buried.
Doing the same for number two.
For the things that are beyond your control that may or may not happen.
Placing them in to a second hole and covering it and then marking it number two.
You can come back to this.
Should you have time tomorrow,
If you would like to re-examine these items and see if they are a priority,
You can.
But for the time being,
Let's let them live right here in this hole.
The third hole,
Burying the things that have already happened that you cannot change.
This hole,
I want you to cover it and not mark it.
You see,
This is the hole that we do not need to come back to because we cannot change what has happened.
We simply are here to let it go.
Walking away from the field of green,
I'd like for you to turn around and take a path around the garden.
Not through it this time,
Around it.
You can be an observer of this garden,
Which is your life.
All the things happening within it,
But you don't need to complete any stories right now.
Just allow yourself to walk around and be an observer.
Without weight on your shoulders,
Without the need of anyone needing you right now,
You are drifting off into a place that is relaxed,
That is calm,
And that is for you.
Feeling comfort and ease,
Feeling peace,
Knowing that all these unattended items are safe and they'll be there when you wake up.
But right now,
It is your time to drift to a place of sleep,
Deep sleep,
Where you can recover and be the best you that you can possibly be tomorrow.
As you walk around the garden,
I want you to only notice color,
Not the specific fruits or trees,
Just the colors and the beauty that is the sky behind it.
As you reach the other side of the garden,
You'll notice there is a stairway.
That stairway is going upwards.
There are ten steps on this stairway.
As you climb these steps,
You'll become more and more relaxed,
More and more into this place of peace.
You've left all the weight behind you,
And now you are coming into a place of deep relaxation.
Now as you step onto the tenth step,
Your feet are heavy,
Your ankles heavy.
You feel light,
Weightless,
Almost as if you were floating up the stairs.
As you hit the ninth and eighth step,
Your legs are heavy.
Seventh step,
Your weight is off of your hips and you just feel the comfort of your bed wrapped around you,
The warmth taking you to this place of peace,
This place of rest.
The tension that may have been in your belly worried today is now gone.
Just hearing nothing but my voice as you drift off into this place of sleep,
This place of ease.
As you go into the fifth and fourth step,
You feel your heart almost slowing down.
Your nervous system calming.
You are safe.
You are at ease.
Your body can feel this shift in your nervous system and is allowing you the rest that you need.
You come on to the fourth,
The third,
And the second step,
Your head becomes heavy.
Your throat relaxed.
You come to the last step,
Your eyes tension in your brow releasing.
Crown of your head,
Releasing.
Coming to the top of the steps.
There's a doorway.
This doorway is opening into your deepest sleep,
Leaving all these items behind you,
Buried,
Weightless.
You can walk through this door and close the door behind you.
You can walk through this door and close the door behind you.
