From Rising To Resting: Morning + Nighttime Visualization

Although we can certainly take preventative measures to ensure a better chance at more consistent rest, this doesn’t mean that we can prevent ever having a rough night of slumber. This meditation and visualization will take you from rising in the morning to resting at night for a smooth fluid feeling throughout your day. Inspired by personal exploration, and my Mindfulness Meditation studies with Jack Kornfield and Tara Brach. Background Binaural Beats music by Don Weyant.

Transcript

Let yourself breathe easily in and out of the nose,

Relaxing any areas of obvious tension in the body.

Just notice any sounds around you or any thoughts moving through your head and just let yourself breathe easily.

Everything can still move,

Everything can still be fluid.

You don't have to push anything away or force yourself to relax.

Just breathe.

You can scan your body if that's helpful to anchor you from bottom to top.

Just letting your breath also anchor you gently to the present moment.

So you can always guide your attention back to the breath.

Just connecting with your body here in this moment.

Feeling the breath move.

Begin to envision yourself waking up easily without an alarm.

Just continue with the vision of your unique ideal morning ritual.

So what are you doing in your ritual,

In your ideal morning routine?

How does it make you feel?

You're having trouble thinking of routines.

It might be something like meditating and feeling refreshed or eating breakfast and feeling nourished.

Petting the dog or smiling at the kids or looking out the window and feeling grateful.

So whatever it is for you,

Feel it in your body now as though it is already happening,

Already part of your morning.

Your own unique perfect ritual for you.

Let these images take you into your day at ease,

Energized,

Attentive,

Just feeling generally good in body and mind.

Finally,

Envision yourself beginning to wind down in the day.

Notice what you are doing in your ideal nighttime ritual and how this makes you feel.

Examples here can be drinking tea and feeling calm.

Journaling and feeling at ease to be able to express my feelings.

Taking a slow walk and feeling soothed by the evening air.

Reflecting on my day and feeling thankful.

Watch yourself and your vision slip into bed and easily drift off to the most rejuvenating healing sleep.

Notice how it makes you feel to know that deep rest is naturally part of your life and completely attainable from here on out.

So long as you believe it to be so and take the intentional actions.

Let your attention guide you back to your breath here and your body in the present moment as though you are waking up again from your nurturing night of slumber.

You can start to let your eyes open slowly whenever you're ready.

Maybe take note of how you feel now in your mind and your body in comparison to before we began.