Music Welcome to the daily sleep ritual.
I invite you to find a comfortable seated or lying down position.
Close the eyes and bring simple awareness to how you're feeling.
Without judgment,
Without attachment.
Just simple awareness of how you're showing up tonight.
Now bringing attention to any stories that our minds chatter.
Becoming the observer of these thoughts.
Noticing the space between the thoughts,
The calm,
The peace already there.
And come back to the breath.
Inhaling,
Breathing in peace,
Stillness.
Exhaling,
Releasing the day.
Inhaling into safety and wholeness.
Exhaling any anxiety or planning.
Breathing in through the nostrils,
Even and slow.
Exhaling through the nostrils.
Finally releasing into the exhale.
Now imagine your day,
All the feelings,
All the thoughts from your day.
In some creative way,
Perhaps you imagine it in a shape or in one main event of the day.
Again,
Without attaching or following these thoughts,
But just an overall image or symbol.
Seeing all its colors,
Its density,
The smells.
Now addressing this symbol or your imagery of your day and silently say thank you.
I send love to you and gratitude for bringing me to this safe,
Comfortable resting place.
And as you see this image,
Begin to drift away.
Reaffirm to yourself,
I now release you.
I now let you go.
And in saying this,
You feel yourself let go.
Let go of any last holding onto situations,
Things,
Or sensations of the day.
Letting go of any last intrusive thoughts.
And finally letting go of all that is no longer serving you.
Bring peace,
Openness,
And space to fill the heart and free the mind.
With each inhale,
I know that I am free,
Held,
And safe.
With each exhale,
I surrender and know that it is safe for me to sleep.
And with your next exhale,
Open the jaw and allow the air to fall out with a sigh.
Deep inhale through the nose and exhale with an open jaw,
Letting it go.
One more deep inhale,
Drawing the air into the low belly all the way up to the base of your throat.
And on the exhale,
Open the mouth,
Let it go with a sigh.
Wishing you restful and peaceful dreams.
Gratitude to you,
With the sky above and earth below,
I wish you peace within.
Namaste,
My dear friend.
