Good evening.
Good evening.
And I hope that today has been a wonderful day.
Whether it brought challenges or exciting news or it was just a regular,
A beautifully mundane day,
This meditation will be almost like a little ceremony for our sleep,
For diving into this new reality as we enter the sleep world,
The sleep states,
And honoring the day that just passed and honoring this time and then we'll dive into a meditation that will allow us to make the transition between these two worlds in a soft and peaceful and fluid way.
So we can start to lay down if that feels good or if we want to do this little ceremony,
Sitting up and then move to laying down,
Then whatever feels good for you.
Let's take two deep sighs.
We'll inhale and sigh out the day.
Anything that happened,
Any tension that is residing in the body,
We'll do one more deep inhale and sigh out the day,
Everything.
And see if you can connect in with the body and just let the body know that it's time for sleep,
It's time for rest.
And let's take a moment to look back on our day.
Maybe we can kind of zoom out and see a timeline as if the day was laid out underneath us.
The places we went,
The people that we spoke to,
The experiences we had.
And let's see if we can start to notice the gratitude.
We can place gratitude on top of every piece of the day and to notice how each of the day,
Each piece of the day was linked.
How one piece led to another.
And each part of the day was incredibly important whether we were able to see it in the moment or not.
And as we look back through this day,
Let's just take a moment to kind of mentally hop over to the morning when we woke up,
The version of ourselves that woke up in bed.
And just take a moment to connect in with that person.
And we can place our forehead on their forehead or just smile at them and bow.
And let them know that whatever you're worried about today,
Whatever you may be challenged with,
You've made it today.
You've made it through the day.
Whatever excitements came,
They were wonderful.
And you've made it.
It's time to rest now.
And thank you for starting this day with me.
Thank you for opening the ceremony of our day and I'm here to close.
You can give them a little hug and just let them know anything that they're worried about,
Anything they're anxious about,
They can let go.
It's going to be okay.
Even if the worst thing happened,
We're still okay.
And we allow them to dissolve into the background as we arrive back in our present moment bodies and just bring into mind the most beautiful part of our day.
In other words,
Just some really nice food we ate or a conversation we had,
A song we heard,
Just the most beautiful moment of the day and to honor that.
And as we move into the sleep space,
As we transition into the world of sleep,
Let's take a moment to set an intention.
An intention for our dreams,
For our sleep.
Maybe it's just a word,
Tranquility,
Restfulness.
Or maybe it's an entire idea that I may be protected while I sleep.
That I may learn,
May I be guided.
And taking a moment to sit with that intention and let that rise to the surface and be clear.
With that intention in mind,
Allow it to also go to sleep.
So imagine you're putting that intention in a little bed and sending it off to sleep.
And if you aren't already laying down,
You can lay back.
And start letting the breath deepen as you can feel your chest expand as we're supported by this earth below.
Letting the head rest and the mind rest.
Bringing our awareness to the forehead,
To the third eye.
Releasing any tension.
Moving down the face,
The cheeks,
The jaw,
Releasing any leftover energy,
Any leftover tension and the face completely dissolves.
We move to the neck,
Softening the neck and the shoulders,
Letting them rest on the ground beneath us.
We move toward the upper arms and the lower arms,
Letting them release and relax.
Moving our awareness down toward the hands and seeing if we can notice the slight energetics moving through the hands.
Maybe little pins and needles or like little electricity.
And we can move through each finger saying good night to each finger.
Bringing a calmness.
We slightly move up the arms,
Back to the shoulders and into the chest,
The rib cage and heart.
Letting the breath whisper into the heart and hold the heart in soft and gentle,
Powerful heart.
Feeling the breath caress and hold as it beats in your chest.
We move to the belly that works and works even while we sleep still working,
Still keeping us alive,
Unconditionally loving us.
Saying good night to any tension on the belly.
The liver,
The spleen,
The intestines.
Moving our awareness down toward the hips.
Releasing the hips and the thighs.
Releasing the calves and the feet.
As if a big blanket,
A big heavy weighted blanket was lying on top of you like someone places this heavy weight on top of you.
The body is now ready for the mind to depart.
The body is now safe and wrapped up in a little cocoon.
We can sail the breath into this subtle plane of reality.
And we'll finish today's meditation with a color meditation and visualization.
Dividing with each inhale the color blue.
A calm and nourishing blue moving throughout the mind and down into the body.
This calm and cooling blue nourishes all of the cells in the body.
As we inhale it comes into the crown of our head,
Fills the mind and as it exhales it flushes through the body coming out the toes.
Inhaling,
Pouring into the head,
Calm and tranquil blue.
And we exhale as it flows through the body.
On your own inhale and exhale.
Your own rhythm,
Your own pace.
Continue this.
Continue bringing the color into your temple,
Into the confines of this body.
And as you bring this color in you can just allow this mantra to wash over you,
No need to answer.
How would it feel to be even heavier?
How would it feel to be even heavier?
How would it feel to be even heavier?
How would it feel to get deep and restful sleep?
How would it feel to get deep and restful sleep?
How would it feel to get deep and restful sleep?
We can take a deep inhale and sigh out the practice with no attachment.
Finding our final resting position,
Our savasana,
Our corpse pose.
Letting go of any last bit of tension that resides in the confines of the body and allowing it to dissolve as we become one with the collective consciousness,
As we merge with the infinite.
May you sleep well,
May you rest and become nourished.
May we nourish others as we wake and continue to nourish ourselves.
May enlightened me seize in honors,
Enlightened in each and every one of you.
Namaste.
