Welcome.
Let's go on a journey together towards sleep.
I invite you to get really comfortable and cozy,
Maybe lying down in bed or leaning back in your favorite chair.
Have whatever you need to feel relaxed and supported.
A pillow behind your head,
Maybe a cozy blanket.
This is such a wonderful time of day where there is nothing else for you to do.
It is just time to rest.
Take a deep breath in.
Exhale through the mouth.
Inhale deeply.
Exhale through the mouth with a sigh.
One more breath like this.
As you continue to breathe naturally,
Feel the stress and worries of the day starting to melt away.
Your eyes grow heavy and gently close as we begin our journey.
Allow your imagination to take you to a beautiful forest.
You begin to hear the sounds of gently running water and see that you are standing beside a beautiful stream.
The water glides across smooth rocks and pebbles.
Their reds and greens and grays glisten in the light shining upon them.
Take a deep breath.
Your senses are delighted with the smells of the forest around you.
Maybe there is the crisp scent of pine trees or the sweet smell of maple trees that remind you of homemade waffles drizzled in maple syrup and garnished with sweet red strawberries.
You feel a deep sense of ease in this forest.
As you take another deep breath,
You lift your gaze to the soft glow of light dancing through the branches of the trees.
You feel a warmth in your heart and an ease in your soul.
A gentle breeze dances across your skin.
You look down at your bare feet supported by the moist earth beneath you.
Gently wiggle your toes in the soft dirt and feel a sense of childlike ease and joy bubbling up from within.
There is something so familiar and peaceful about this place.
Sense deep in your heart that this is a special place.
Whatever problems or challenges you're navigating in life have no weight here.
This is a sacred place for you to rest and to nourish yourself.
These thoughts put a gentle smile on your face.
The warmth of light above kissing your cheeks.
Become aware of the sweet songs of the birds and the trees.
It's like music to your soul.
What do the birds look like?
Maybe there are sweet small birds with golden brown feathers or vibrant red ones that seem to glow in the soft light.
Are they tropical?
Are they native to your home?
A beautiful golden light is coming through the trees in the distance and it catches your attention.
Begin to walk on the cool earth,
Curious where this light is coming from.
The ground is covered in a soft bed of leaves and it feels wonderful beneath your feet.
The trees are beautiful.
Some are young and vibrant,
Reaching into the sky for life.
Others are deeply rooted and wise.
From all of the years they have watched kind creatures pass through this sacred place.
You find it comforting to count your steps as you walk toward the welcoming light coming from the edge of the forest.
You take a step and hear the word one in your mind.
You pause and take a breath,
Welcoming the fresh air.
Two,
Another step,
And then pause,
Taking in the moment of peacefulness.
It feels so good that there is no rush here.
No finish line.
No need to do anything.
Take another step.
Three,
Breathe.
Another step on the soft earth.
Four,
You smile as the light dances across your face through the trees.
Five,
Another step.
Six,
Feeling so relaxed and calm.
Seven,
Another step,
Feeling deeply supported by the earth beneath you.
Eight,
Breathe.
Nine,
One foot and then the other.
Ten,
You close your eyes and welcome the warmth of the light shining down through the trees.
The cool earthy scent of the forest air,
The sweet songs of the birds,
The soft earth beneath your feet.
All is well.
Your breath is slow and easy in this moment of stillness and relaxation.
When you open your eyes,
You realize you have walked to the edge of the forest,
Where there is a beautiful clearing,
A sprawling meadow covered with fresh green grass,
And an array of the most beautiful wildflowers you have ever seen.
Delicate sweet violets,
Vibrant yellow daisies,
Bright red and orange poppies,
And other beautiful and delicate flowers of whites,
Pinks,
And blues,
All dancing in the gentle breeze.
The light feels like a warm blanket here,
Perfectly illuminating this peaceful landscape like a vibrant watercolor painting.
The deep blue sky stretches as far as the eye can see.
Feel the joyful curiosity of a child as you place one foot and then the other on the soft green grass.
Just like the forest,
This place and all of its beauty feels comforting,
Safe.
You feel deeply relaxed,
Peaceful,
A sense of home.
As you begin to walk through the meadow,
A feeling of joy begins to awaken.
You feel the urge to run,
To dance,
To skip,
Maybe even try a cartwheel.
There is no concern of what your body can do or the fear of falling.
There is only the light-hearted feeling of playfulness.
As you prance around on the soft earth,
Feeling free,
You open your arms wide and smile.
Breathe in the fresh air and look up at the peaceful light shining in the expansive blue sky.
With a deep sense of relief,
You gently fall into a bed of soft grass and delicate wildflowers.
You run your hands through them and are thrilled to catch their sweet subtle aroma.
You feel content here in the natural world.
You take a long stretch from your fingertips to your toes.
The cool earth is so comforting beneath you.
Feel the weight of your body sinking down into the soft grass.
Gently repeat to yourself,
Nothing to do.
Nowhere to be.
It's okay to just be.
It's okay to rest now.
The white fluffy clouds above are slowly moving across the expansive blue sky.
They remind you of how thoughts and emotions come and go.
They pass by.
They have no real substance,
Just like the clouds.
It's as if you are the infinite blue sky,
Unbounded,
Free.
And the experiences of life are temporary,
Transparent,
Like the clouds.
You think to yourself,
What if I could be as peaceful as the blue sky watching the clouds?
I would feel so free all of the time.
The clouds slowly pass over your awareness,
One after another.
You feel your eyes becoming heavier and allow them to close.
Your breath is moving slowly in and out of the body.
Your feet are becoming heavy and relaxed.
Your heels sink into the earth.
Slowly move your awareness up your body,
Feeling each area relaxing effortlessly.
Both ankles,
Lower legs,
The fronts and backs of the knees,
Upper legs.
Both legs and feet are heavy and relaxed.
Your whole pelvis sinks into the earth.
Belly and chest soften.
Your whole back relaxes down.
Both shoulders,
Upper arms,
Elbows,
Forearms,
Both hands,
Your neck and throat soften.
Your jaw,
Lips,
Tongue,
Eyes,
Forehead.
Your whole face softens.
Your whole head relaxes.
Become aware of your whole body at ease.
You are drifting toward sweet sleep from the warmth of your heart.
You hear a kind voice say,
It's okay to rest now.
You're okay.
You are cared for.
You are supported.
You are loved.
All is well.
It's okay to just be.
Just allow.
Just allow.
Just allow.
