This meditation is to help you welcome in health and restorative sleep.
Welcome to your evening slowdown with me,
Health coach Sarah Sear.
Welcome.
Please remember to only use this audio when you're in a safe place,
A safe place to drift off to sleep,
Not while driving or using heavy machinery.
I'm so happy you're here taking care of you.
Thank you for slowing down to appreciate yourself.
I deeply believe that you taking care of you ripples out to all those around you,
Making our world more loving and bright for all.
My purpose or my intention with this audio creation is to help you relax more deeply so you can rest more fully.
We'll do that by focusing our attention on our different body parts and letting that top layer of physical tension drop down and out of our bodies slowly,
Like the sun setting out of sight.
Once we relax,
We'll welcome in healthy images for ourselves.
Help us drift off to sleep confidently.
During our relaxation,
When I mentioned a body part,
Simply correlate my words to the body parts that you do have or that you feel connected to and allow the tension to leave your body wherever is best for your particular body.
My words are only suggestions.
During our time,
We will also use our imaginations to play and create mental images that bring us joy and contentment for our health.
So let's settle in more comfortably now.
In your mind's eye,
Take a moment to imagine the sun setting slowly behind some mountains or trees or oceans and feel physical tension leaving your body at the same pace as the sun setting.
Now declare your intention.
As an example,
Perhaps your intention is,
I'm intending to set my mind to something else.
I'm intending to be a part of your body.
As an example,
Perhaps your intention is,
I'm intending to sleep well and wake rested.
Or perhaps your intention is,
I intend to sleep through the night and wake with a smile on my face and peace in my heart.
Whatever your intentions,
Speak it now and welcome in deep and luxurious sleep.
Let's begin.
I invite you to soften your gaze or close your eyes completely and see the sun high in the sky again in your imaginations.
There in front of you above the trees,
Mountains or ocean.
See the sun,
It's fiery red,
Full and round and full of energy and power just like you in the day you just experienced.
Let's gently close down our day now.
As we watch the sunset in the western sky,
Let's give it the power to neutralize our busyness and worries from the day.
The sun begins to dip.
As it does,
Imagine feeling the sun on your scalp,
Sending warmth through your entire head.
At its touch,
Feel loved,
Cherished and cared for as if a hand of a dear friend or a loved one rested there on your head,
Permeating your body with their warmth.
Feel the warmth travel down the back of your head,
Slowing any physical movements you still have as you're settling in to relax more deeply,
Knowing that you're safe as you take this time to nurture yourself.
Feel the sun wrap around both ears,
Allow the warmth to extend and radiate to your face,
Encouraging your cheeks to relax and your jaw to soften.
Feel your tongue relaxing in your mouth,
Your jaw unclenching until it rests open.
Feel the sun touching your neck and spreading out your face,
Letting your body feel the warmth of your body.
Feel the sun touching your neck and spreading out your shoulders,
Loosening any tight spots down your arms all the way to your beautiful hands towards your fingernails.
See the sun shifting from dark fiery red to deep orange as the night continues to grow.
Feel the sun at the base of your neck and feel it move down your spine one vertebrae at a time so the sun is slowly sliding down your back,
Inch by inch,
Inch by inch.
Feel your stress or any lingering heavy thoughts and feelings drip down your back as well and ride down your spinal column to exit down through your legs to the back of your knees to ankles and now toes,
Right out of your body.
One more time,
Locate any heaviness in your body or mind or heart and let it ride down your spinal column to your lower back to legs and out your feet where the energy is neutralized by our beautiful mother earth.
In exchange,
Feel the love of mother earth enter your toes or lower legs.
Maybe it enters your pinky toe or your lower back.
Maybe it enters your pinky toe or your middle toe or your big toe or maybe just the bottom of your foot or a calf.
Feel the love move back up your legs and spinal cord to your head.
Feel this pure love wrap around you so you feel held and whole.
Feel peace.
If any feelings or emotions come up as you become more deeply relaxed,
Allow them to rise up and just love and enjoy them even if there's tears or sadness.
And feel free to pause this recording here until the emotion eases up and out and restart when you're ready.
Take a deep breath in and smile.
Enjoy how you feel lighter,
Allowing in an even deeper,
More pleasing sense of relaxation throughout your body.
Let's journey into our powerful imaginations further so we can welcome in more good into our lives.
If you've listened to this audio before to craft your healthy and well imagery,
Simply call that scene to mind.
Otherwise,
Enjoy crafting your image now.
Think of yourself healthy and well and beaming with vitality and happiness.
Imagine what you'd be doing and where.
How are you enjoying life with your health and happiness?
Again,
Think of yourself healthy and well and beaming with vitality and happiness.
Imagine what you'd be doing and where.
And as you're dreaming,
Breathe in health and happiness.
Breathe out health and happiness.
Feel the health permeating each cell,
Each breath,
Each bone,
Each organ.
Feel yourself enveloped in health and well-being.
Breathe in health and happiness.
Breathe out health and happiness.
As you think of yourself as healthy and well,
Nudge yourself to go beyond thinking to feeling.
Feel yourself healthy and well.
Dip into your special scene and imagine what you're doing.
Feel yourself actually doing this now.
Enjoy the time.
I'll pause my voice here for a small 30 seconds at times so you can deeply enjoy your health and vivaciousness.
Now seal that vision with your breath.
Breathe in health and happiness.
Breathe out health and happiness.
Take your beautiful health image and bathe it in purpose.
Your why.
Why do you want to be healthy and happy?
Why do you want this vision?
And if you're unsure,
That's okay.
Just spend some more time in the scene and maybe the purpose will appear.
Imagine again the health you're welcoming in and as you feel it,
Bathe it in purpose.
I'll hold the silence for you while you do.
Now seal that purposeful vision with your breath again.
Breathe in health and happiness.
Breathe out health and happiness.
Now let's add some golden gratitude for this health and happiness.
Let us give thanks.
Feel grateful for this health that is yours right now.
Feel grateful for this health that you're welcoming in.
Open up space for this new health in your heart,
In your body,
In your mind.
Feel open and receptive.
I am welcoming in health.
I'll be quiet for you and keep the time for you to enjoy.
Now add a smile to your face and lips and feel yourself letting go into this healthy human life.
Where you feel fulfilled and content and ready to rest.
Focus back on your scene of the sun setting.
Imagine you brought a quilt or blanket to spread out on a cot or a hammock.
Or maybe you'd just like to transport yourself into a soft fluffy bed and gently drift off sleeping well and deep until awakening in the morning smiling.
Feeling rejuvenated and well.
Breathe in health and happiness.
Breathe in I am resting.
Breathe out I am resting.
The sun around you is dipping down further switching into the dark blues and purples.
And finally grays.
And the soft black of night settles in as you settle down.
Breathe in I am sleeping well.
Breathe out I am sleeping well.
Breathe in health.
Breathe out smile.
Breathe in precious sleep.
Breathe out smile.
And know that you are deeply loved.
Dream sweet.
Dream sweet.
Dream sweet.
And know that you are deeply loved.
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