Welcome to this guided sleep meditation called floating down a river.
I'm so excited to take you through this calming meditation,
But first I'd like you to get very comfortable in bed.
Get super comfortable with your pillows and blankets and just make sure you are in a very very relaxed position in bed.
In this meditation we'll be walking through a forest at night time alongside a river where the moonlight illuminates the entire forest.
But before we get into it,
Let's breathe a little and ensure that we've released tension from our bodies and get grounded.
So take a few deep breaths with me.
Deep breath in and breathe out.
Deep breath in and breathe out.
Let's notice if we have any tension in our bodies.
It's the tension that keeps us up at night.
So let's release some tension if we find any.
Let's scan the body top down starting with the head.
So scan the entire head,
Your face,
Your ears,
Your eyebrows,
The top of your head,
The back of your head,
Your mouth,
Your chin,
Your cheeks.
Release any tension that you might find.
And then notice your neck and your shoulders.
Release any tension.
Notice your arms and your chest,
Your abdomen.
And there's a river running alongside you.
And it's night time but you can see everything since the moonlight illuminates the forest.
Look around you.
What does the forest look like?
What do you hear?
What do you see?
What colors do you see?
Now notice the water.
Listen to the sound the water makes and watch it flow down the river.
Notice the moonlight reflecting off the river.
And notice how calm and slow the river is moving downstream.
I'd like for you to step into the water now.
Look at your feet and step into the water.
The water is calm.
Calm,
Slow and soothing.
Now lay back into the water and feel completely supported by the current.
Don't worry,
The water is shallow.
So if you can't swim,
It's all good.
And you'll float automatically,
Effortlessly.
Notice yourself floating in the water.
The water carries your full weight and you float effortlessly.
The water sways you and moves you.
You're drifting along the water going downstream.
The current is very slow and very steady.
It is kind and gentle.
Let go of all your thoughts,
Surrendering to the slow and endless drift.
The water sways you and moves you.
And it carries you effortlessly,
Requiring no effort on your part.
The surroundings are serene.
Soft moonlight,
Gentle ripples in the water and distant sounds in the night.
With every exhale,
You sink deeper into relaxation,
Feeling weightless.
There is no destination,
No rush.
Only infinite,
Peaceful,
Effortless drifting.
Downstream with the gentle swaying of the water.
And notice yourself breathing as you float down the river.
Notice yourself gently swaying as you continue to float downstream.
As you breathe,
Each inhale brings tranquility and each exhale releases tension.
Arise are like leaves floating away,
Disappearing downstream.
Notice your thoughts floating away,
Like leaves disappearing downstream.
As you go deeper downstream,
You're now in total peace and serenity.
There is inner peace within you,
Quiet in the forest,
Aside from some crickets and distant owl calls of the river.
It's just so peaceful,
So quiet.
In this place,
You are safe.
And you continue to move down the river,
Down this endless river,
Going downstream.
Watch them float away.
