Welcome to this guided sleep meditation to cultivate more vitality and the vibrancy and energy of spring.
I am honored to hold space for you tonight as we journey together into that quiet space within,
That threshold between waking and dreaming,
That place of calm,
Stillness and ease.
In this meditation we'll be imagining ourselves resting in a springtime meadow,
A beautiful spring landscape shaped by your own imagination,
And then at the very end of our time together I'll gently guide you down into a deep,
Nourishing sleep.
Try to maintain a hint of consciousness,
But if you find yourself falling asleep this may be just what you need tonight.
Let's begin by finding a comfortable position in your bed,
Any position that allows your body to rest fully,
Taking these moments to settle in,
Taking a full,
Deep inhale,
And then sighing it all out,
Again,
Breathing in fully and deeply,
And then sighing it all out.
Let the sounds in your space gently guide you inward,
Drawing you deeper into quiet and stillness,
Deeper into rest.
Notice the weight of your body,
Letting gravity pull you down even farther,
Gently anchoring you down into your bed,
Allowing the mind to begin to slow down,
All the noises of your day start to fade into the background,
Releasing whatever came before this moment and letting go of anything that lies ahead,
And then you start to begin to notice your breath,
Without changing your breath in any way,
Start to notice it rising and falling,
Noticing as you inhale the gentle expansion of your lower belly,
Your ribs,
And your chest,
The breath allowing you to drop into your body even more,
Starting to slowly scan your body from the crown of your head to the tips of your toes,
Noticing all sensations flowing through your whole body,
Noticing how quickly your body can shift,
Your thoughts,
Emotions,
And sensations come and go,
Rise and fall,
May you start to gently now call in an intention,
A simple I am statement that reflects what you're ready to embody or become,
Speak it to yourself as though it's already unfolding,
Like a seed tucked in the rich soil of your inner knowing,
Maybe you're planting a seed of calm or of healing,
Forgiveness,
Whatever feels true to you in this moment,
Hold it softly in your awareness and then repeat it silently to yourself three times,
We'll now rotate your attention through your body,
As I name each area,
Simply notice whatever sensations are there,
Without judgment or effort,
Starting with the inside of your mouth,
Just noticing any and all sensations arising here,
Any sensations flowing through your mouth,
Awareness to the tip of your tongue,
The base of your tongue,
Inside the right cheek and inside the left cheek,
All your teeth and your jaw,
Your cheeks and cheekbones,
The space right between both eyebrows,
And then any and all sensations in your eyes,
Eye sockets and all the micro muscles behind the eyes,
Awareness to both temples,
The center of your forehead,
The crown of your head,
A space between both ears,
Both hemispheres of your brain,
Awareness flowing now to the back of your head,
The back of your knees,
And the soles of both feet,
Feeling into all ten toes now,
The spaces between each toe,
And flowing your awareness up the front of both feet,
Your shins,
Your knees,
Flowing through your thighs,
Both sides of your hips,
Through the navel,
And into the chest,
Flowing your awareness through both shoulders,
The palms of both hands,
And then all ten fingers and fingertips,
The spaces between each finger,
And then drawing your awareness back up your arms,
Back through your shoulders,
Your chest,
Up through your throat,
Past your chin,
Noticing any and all sensations flowing through your mouth,
Your mouth alive with sensation and energy,
And then the whole body all at once,
All sensations flowing through your whole body,
And then may you bring your awareness to expand beyond your body,
Your awareness gently expanding,
Radiating out of your body in all directions,
And now may you start to become aware of a great sense of heaviness in your body,
Feeling your arms growing heavier and heavier,
Your legs heavy and sinking down,
Your whole body heavy like stone,
Like you could sink down into your bed,
And now bringing in a sense of lightness,
Your body feeling light,
As if you were as light as a feather,
Your arms feel light,
Legs and feet light,
With each breath the whole body feeling lighter and lighter,
And then can you start to alternate,
First feeling heavy in your whole body,
And then bringing in lightness,
And may you start to experience both at the same time,
Both heavy and light together at once,
Bringing in now the energies of winter and spring,
First can you start to imagine the coldness of winter,
Embodying the coldness and darkness of winter in your whole body,
As if you were standing outside on a cold winter's day,
Now gently bring in the energy of spring,
Imagine standing outside on a warm spring day,
Feel this warmth and vitality flowing into your whole body,
And then can you start to alternate,
Bringing in the energies of winter and spring,
First bringing in the coldness and darkness of winter,
And then bringing in the warmth and vitality and energy of spring,
And maybe you can start to hold both at the same time,
The energies of winter and spring,
Shifting your imagination now,
Starting to imagine yourself lying in a beautiful field of flowers,
Just imagining,
Sensing or visualizing yourself lying in this field,
Your body resting on a dense carpet of grass,
Surrounded in all directions by blooming flowers swaying in the wind,
Resting deeply in this springtime meadow as the earth wakes up from winter,
Welcoming the return of the sunshine,
The return of the light after the darkness of winter,
Continuing to lie in stillness and ease among the flowers as you open your senses and absorb all your surroundings,
Taking in the blue sky above you,
Noticing the shapes of the clouds slowly drifting by,
Taking it all in as you deeply rest,
Resting in this place of knowing and awareness of the earth and the energy of spring,
Letting go now of the visualization,
Leaving your spring flower meadow behind,
But knowing that it is always there whenever you want to return to this peaceful place,
Bringing back your intention now,
Whispering your I am statement again silently to yourself three times,
Allowing all noises now to dim,
All thoughts to recede and beginning to prepare yourself for sleep,
Knowing that your day is complete,
It's time for your body to rest,
Wishing you a peaceful slumber as you begin to release any last bit of consciousness,
Allowing your body to drift off,
