Namaste,
Dear beloved.
My name is Saqib and I am your sleep guide for tonight.
This meditation is called Sleep and Relaxation Through Six-Point Awareness.
Before we begin,
Let me just explain this practice to you a little bit.
We at times find it difficult to sleep because we are too much attached to the external world.
So when I will guide you through these six points of awareness,
You will connect more to the internal world.
You will connect to your deepest level of consciousness where you will enter the world of sleep.
And before we begin the practice,
I want to tell you that I love you.
I believe that at that deep level of consciousness,
We all are one.
And if we are connecting through this meditation,
Then there is surely some connection between us.
So without further ado,
Let's begin.
I would request you to keep your eyes open for now.
I will prompt you to close them soon.
Be as relaxed as you can be.
The first point of awareness is the external world,
The external environment,
The space that you are in right now.
Allow yourself to observe this space.
Allow yourself to soak in this space.
Allow yourself to feel the presence of your body in your surroundings.
Just observe the room that you are in right now.
Even if it is too dark,
You can still look around in the darkness.
And now bring your awareness to a single point in the line of your sight.
If you can't see any object,
Let this point be in the darkness.
And allow yourself to observe this point for a while.
And now gradually,
You can close your eyes.
And as you close your eyes,
You can still be aware of your surroundings.
This time through the sense of sound.
Allow yourself to listen any sounds.
There is also a silence within you.
Bring your awareness to this silence within you.
Now we will gradually move our awareness to the second point.
That is your body.
Become aware of your body.
And with your awareness,
Relax your body.
Relax your mind.
We will do a body scan and relax each and every part of the body.
So first you can bring your awareness to the top of your head.
And with your awareness,
Relax the top of your head.
Relax your scalp.
As if you are giving a massage to yourself with your awareness.
Relax your forehead.
Relax your eyes.
Nose.
Mouth.
Relax your cheeks.
Ears.
Jaw.
Chin.
Relax your neck.
Shoulders.
Upper arms.
Lower arms.
Your palms.
Your thumbs.
Your fingers.
Now bring your awareness to your chest.
And relax your chest.
Your upper abdomen.
Lower abdomen.
Relax your upper back.
Lower back.
Relax your pelvis.
Your hips.
Your thighs.
Knees.
Your calves.
And relax your feet.
And then we gradually move our awareness to the third point.
That is your feelings.
Your emotions.
How do you feel in this moment?
Allow yourself to observe these feelings.
And then gradually we'll move our awareness to the fourth point.
That is thoughts.
Notice if there are any thoughts crossing your mind.
And allow yourself to visualize these thoughts as bubbles floating in front of you.
And each thought representing one bubble.
Allow yourself to just observe these bubbles floating.
And then slowly we bring our awareness to the fifth point.
That is your breath.
Allow yourself to breathe in and out to observe the inflow and the outflow of the breath.
Allow yourself to observe the journey of the breath as it goes in through your nostrils,
Into your nose,
Through your windpipe and into your lungs.
And then back from your lungs through your windpipe.
And then out through your nose again.
And just allow yourself to observe this journey of the breath for a while.
And then slowly we bring our awareness to the fifth point.
That is your breath.
And now we come to the sixth point of awareness.
Now become aware of this awareness that is watching the breath.
Become aware of this observer,
This consciousness that is just watching.
This is your pure awareness.
This is a deep level of consciousness.
From this point of awareness again allow yourself to observe your breath,
The thoughts,
The emotions,
The body.
Allow yourself to just rest in this pure awareness.
I will now be counting back from 10 to 1.
And as I do so you will keep going deeper into this awareness.
Let's begin.
10 9 8 7 6 5 4 3 2 1 0 I will now be silent and I will allow you to rest in this pure awareness and listen to the music in the background.
As you do so I am still here with you.
I will just be silent.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
I will now be silent and I will allow you to rest in this pure awareness.
