Coming into this deep sleep meditation.
This meditation is help with moments where your mind feels unable to switch off especially before sleep.
Especially before rest.
And this is for the times when the day has ended.
Your body feels tired but your mind keeps returning to the conversations and the things that have happened.
Perhaps replaying the things that you've said.
The things that you wish you'd said moments that you're analyzing small details that you're trying to understand This can be so common to do and for so many people it keeps them awake at night long before the moment of getting into bed.
Maybe you too replay conversations wondering did i say the right thing?
Did they misunderstand me?
Should i respond differently?
Why did i do that?
And it can feel so difficult It can bring up so much anxiety and it can almost feel like a social anxiety hangover from the day Tonight is about letting that go and learning how to rest even if the day didn't feel perfect And together we're realising that the J is complete now there is nothing more you need to do or solve tonight and there's nothing that can be solved now and all your mind has been doing when it does this is it's been trying to protect you by looking back searching for answers searching for certainty we like certainty as humans and yet many things hold uncertainty and yet we can still feel safe This is about gently letting it go.
Thanking your mind for trying to help you by letting your mind know that you are allowed to rest and you let yourself feel more and more comfortable in your bed now Really settling into the spatial in you can feel your body sinking into the bed allowing your body to feel held a space for it to rest and you connect with that support underneath you this sense of your bed holding you.
So that you no longer need to hold perhaps allowing yourself to take a slow breath in and then a long gentle breath out Releasing.
No longer holding.
And you continue breathing in and out slowly peacefully.
It almost feels like a wonderful ripple through your body.
Breathing in calm.
And breathing out the J a wonderful,
Natural ripple.
How good it feels to rest.
You feel your shoulders softening.
Sinking into the mattress,
The cushions beneath you You notice your jaw relaxing.
Feel your mouth and your tongue softening.
And the ripple of breath continuing in your body you notice your hands loosening and a longer gripping nothing to grip nothing to hold on to You are safe.
Your belly feels wonderfully soft now.
Your belly feels calm.
At ease.
Your stomach is resting how good it feels for there to be nowhere you need to be what a relief it feels to no longer need to be in the outside world retreat to your own inner sanctuary that's been waiting here for you all day and as you continue to breathe you gently notice your mind any thoughts that might be passing seeing if it's annoying.
You cannot judge them.
Not to tell your mind off or to tell yourself off.
You just noticed.
No judging yourself.
And a mind that replays conversations is often a mind that cares deeply.
It wants to understand it wants to get things right It wants to prevent rejection,
Embarrassment,
Conflict or discomfort and perhaps it has learned.
I think about this enough Maybe I can find an answer but tonight you can offer yourself a new understanding that you do not need to revisit a moment to heal it don't need to analyze the past to find an answer for the past in order to feel safe in the present when a thought returns it doesn't mean something's wrong It's just a thought passing through.
And so imagining now that you are walking through a beautiful peaceful library This is the library of your day.
This library is quiet.
Mmmmm.
And it's a really comforting place.
In this library the lighting is soft.
The room feels safe.
And around you are shelves filled with books.
So many books around you Each book representing a moment from your day.
So many moments in one day so many conversations,
Looks,
Interpretations,
Thoughts everything you experience today in these books on the shower.
And you walk slowly through the shelves And as you take it all in,
Looking,
Observing you notice something important you notice that every book already has its place Nothing is missing.
Nothing needs to be rewritten tonight The conversations have already happened.
The moments have already passed They have completed their purpose.
You imagine now finding one particular bow.
The book of a conversation your mind keeps returning to.
It could be a conversation from today it could be from weeks ago one of the conversations your mind keeps going over and as you find that particular bow You take the book in your hands You're holding it.
The book is resting in your hands.
And you do not need to open it.
You realize that you do not need to read it again.
You already live that moment.
Already experienced it You did the best you could with the awareness,
Energy and understanding you had at the time.
Even if the context of that book isn't perfect it's okay Many things,
Many books on most people's shelves are not perfect.
And so you gently place the book back on the shelf you notice how the shelf does not collapse the library is still just as cozy and safe you notice that nobody is angry at you for not picking that book up you don't need to nothing falls apart because you've stopped rereading it everything remains exactly as it would anyway with or without reading that book Imagining now a comfortable chair in that library.
A chair waiting for you Your mind has been working so hard.
Reviewing so many conversations You're invited now to sit down on that chair.
To relax.
To close the eye.
Knowing that you can switch off.
Allowing yourself to soak up these affirmations as you continue to rest Repeating these affirmations gently in your mind I release the conversations that are complete.
All conversations that have been are complete.
I allow all the moments from my day to rest.
I do not need to replay in order to be safe.
I do not need to find the perfect answer.
Because the perfect answer does not exist.
I trust myself I trust the person I am becoming.
I am allowed to make mistakes and still be loved.
That is human to make mistakes,
Normal and natural.
I'm allowed to be human.
I do not need everyone to understand me perfectly.
I do not need to control how others perceive me.
I should not try to control how others perceive me.
It's not my job to decide how others should perceive me I release the need to analyse every detail I release the need to search for certainty.
And the moment has passed.
I am here now and I am safe.
My mind can become quiet.
Mind enjoys becoming quiet.
My body knows how to rest where thoughts can slow down naturally.
I do not need to solve anything.
There is no more weight from my day.
My day feels light.
I forgive myself for any mistakes and for being human.
I did the best I could.
I am enough as I am.
Many others feel the same as I do.
It's okay for others to make mistakes and it's okay for me to as well I do not expect perfection in others and I do not expect perfection in me.
I do not need to perform to be worthy do not need to be perfect to be accepted I can let myself relax I allow myself deep rest.
I release the conversations that are complete.
All conversations that have been are complete.
I allow all the moments from my day to rest.
I do not need to replay in order to be safe.
I do not need to find the perfect answer because the perfect answer does not exist I trust myself.
I trust the person I am becoming.
I am allowed to make mistakes and still be loved.
That is human to make mistakes,
Normal and natural.
I'm allowed to be human.
I do not need everyone to understand me perfectly.
I do not need to control how others perceive me.
I should not try to control how others perceive me It's not my job to decide how others should perceive me.
I release the need to analyse every detail I release the need to search for certainty.
The moment has passed.
I am here now and I am safe.
My mind can become quiet.
Mind enjoys becoming quiet.
My body knows how to rest.
My thoughts can slow down naturally.
I do not need to solve anything.
There is no more weight from my day.
My day feels light.
I forgive myself for any mistakes and for being human.
I did the best I could.
I am enough as I am.
Many others feel the same as I do.
It's okay for others to make mistakes and it's okay for me to as well I do not expect perfection in others and I do not expect perfection in me I do not need to perform to be worthy.
Do not need to be perfect to be accepted I can let myself relax I allow myself deep rest.
