Why is this a hurtful memory?
Hello and welcome to this guided meditation for deeper relaxation and a more healing sleep.
Perhaps you have arrived here looking for a more restful night,
Or maybe you simply want to tune into your consciousness in a more profound manner.
Whatever your reason for choosing this recording,
Thank you for your presence here today.
This meditation is designed to help you release the anxiety and responsibility that follows each of us from our waking lives to our dreaming lives.
It is a chance for you to let go for a little while and just be,
Following your body's natural rhythms as you sink into a profound and healing sense of calm.
To get the most out of this meditation,
Create a quiet,
Safe place for yourself.
Let your bedroom become a soothing,
Tranquil haven,
Guiding and protecting you as you journey inwards.
Before we begin,
Take a moment to eliminate every possible distraction you are able to.
Pull the blinds.
Silence your cell phone.
Tell your family members to turn down the TV in the next room.
Take a moment to tend to your own needs and bring an intention for this time into your mind and heart.
These are not mandatory instructions,
But I believe they will enhance your practice immeasurably.
When you and your space are ready,
Find a comfortable position,
Ideally lying down on your bed or another soft,
Flat surface.
Arrange your pillows,
Line up your blankets just right and slowly let your eyes drift shut if you can.
It may not feel natural to close your eyes right now,
But do not worry,
This is perfectly normal.
You are reaching the close of a busy day or night and your brain is just now getting accustomed to the idea that it might be time to rest for a while.
So do not try to force your eyes to stay shut if they do not want to,
But give your muscles permission to let go,
Soften,
Become pliable.
With every moment that passes,
You will find yourself relaxing more easily and more completely,
Buried deeper into serenity by the sounds of this meditation.
Let go of your expectations and give yourself over to the sensations that appear in your body and mind.
Your attention might be fluttering around right now,
Busy with thoughts about what happened today,
What you would like in the future,
What you still need to accomplish.
This is okay,
Your brain is your personal assistant,
Reminding you of appointments,
Keeping you on track and sometimes even giving you a scolding.
And every personal assistant needs a break,
Including your brain.
Begin to call your attention away from the details from today and focus on your breathing,
Or your heartbeat,
Or the words of this meditation.
Until your muscles start to relax,
Maybe just a little bit,
Or maybe all at once.
Notice the way the pillows cradle your head,
The way the blankets around hold your body's warmth close to you.
You are safe here,
Beginning a journey towards total peace and relaxation.
There is no need to rush or slow down.
Whatever pace you choose is exactly the right one.
Let yourself breathe.
Feel the pressure as you inhale,
The silence at the end of your exhale.
If thoughts pop back into your consciousness,
Imagine blowing them away like dandelion fluff.
If letting go of your thoughts seems difficult or scary,
Do not worry.
Everyone's conscious mind wants to keep running,
Solving puzzles,
Optimizing every aspect of your life.
But nothing can run at 100% all the time.
And in fact,
Trying to force yourself to be productive,
Responsible,
Or intelligent all the time always backfires in the long run.
Give yourself permission to let go just while you listen to this meditation.
And open yourself to creativity,
Inspiration,
And rejuvenation.
And open yourself to creativity,
Inspiration,
And rejuvenation.
As you grow more relaxed,
Start to become familiar with the way your body feels at this moment in time.
Do not let your mind fool yourself into thinking how your body feels,
But instead let your muscles,
Your bones,
Your skin show you how you feel.
Tense?
Worried?
Maybe frightened?
Whatever you experience at this very moment is perfectly fine.
You do not need to judge any of the sensations that arise in your body or mind.
Instead,
Welcome them in.
Offer them a space to relax,
To communicate with you.
You are beginning to notice your whole self all at once,
Without judgement.
This is a profound and transformative outlook,
One that will enable you to make any decision you need to,
Including the one that matters most at this very moment.
With your next inhale,
Breathe in relaxation.
And when you exhale,
Breathe out everything you are holding onto.
Breathe in and give yourself permission to rest,
To let go completely.
You are becoming more attuned to your breath and your whole body.
Begin to focus this awareness on your feet and ankles,
Noticing any tendons that feel tight and muscles that feel tired.
On your next inhale,
Clench your feet as tight as you can,
Curling your toes up under the soles of your feet,
Making every fibre of your being rigid.
And now release.
Feel the waves of relaxation that run through your muscles,
Leaving your feet and ankles softer,
Heavier,
More at peace.
Now,
Turn your attention to your calves,
Knees and thighs.
Tense them as tightly as possible,
Squeezing your muscles as hard as you can.
And let them go.
Notice the way your body feels.
Progress in a similar way up the rest of your body,
Tightening your stomach,
Your back,
Your fists,
Your shoulders and releasing them.
Feel how this simple action dissolves any tension or pain that may have been hiding in these parts of your body.
And now,
Scrunch your whole face up,
Eyebrows furrowed,
Lips tight.
And relax.
Notice how smooth your brow is,
How soft your cheeks and jawbone feel.
If you would like,
Take a moment to constrict your entire body at once,
Every muscle taught,
Every tendon and ligament flexed.
And let go.
Breathe in.
And exhale.
And again.
Feel your whole body,
Heavy and calm against your mattress and blankets.
Enjoy this feeling of calm and serenity.
As your body enters a deeper realm of relaxation,
Your mind follows suit.
However,
Even the most diligent of us may still be noticing a stray thought or worry wandering through our consciousness.
This is perfectly normal.
Some people spend their entire lives trying to find perfect stillness in meditation.
You do not have to clear your mind completely in order to experience a deeper relaxation.
But it does help if you can remove any negative distractions as you sink into rest.
So allow your mind to reawaken for just a few moments as you call to mind all of the things in your life that you are grateful for.
Let yourself feel the bed underneath you,
The fluffiness of your pillows.
Feel thankfulness well up in your heart as you appreciate the textures,
The warmth of the world around you.
Notice the music and sounds of this meditation and let gratitude for everything and everyone who made your experience at this very moment possible.
You have worked hard to get where you are now,
But so have others.
Your family and friends who have supported you through good times and bad.
The people past and present who have mentored you and helped you learn the lessons,
Who have made you who you are.
Even the people who make your life better on a daily basis without you having to be conscious of it.
The people who keep the roads and sidewalks in good repair.
The employees who make sure the food you need is available to you when you go to buy it.
Even the designers who created a possession you treasure or rely on.
Let yourself open to the infinite connections we share with the people around us.
And if you would like,
Take a moment to say a silent thank you.
Realize too that you are connected with the natural world.
It does not matter if you live in a bustling metropolis or a cabin in the heart of the woods.
You yourself are a part of nature just as much as any other organism.
The grass that grows in the cracks of the sidewalk.
The rabbits that bound across lush fields.
The hawk that rides a current of warm air hundreds of feet above you.
They too live under the sun,
The moon,
The stars.
Like you,
They are made from the same elemental building blocks that comprise all matter on earth.
The same hydrogen,
Carbon,
Oxygen.
Feel your kinship with them.
The solidarity you share as creatures of earth.
Realize that you can never truly be alone.
For every moment of every day,
You are surrounded by organisms who both touch your life and are touched by your presence.
You are a part of the beauty of life.
We have arrived here at a relaxation deeper,
Sweeter than you may have ever experienced before.
Let it permeate you,
Heal you,
Transform you.
Feel this profound peace in your bones,
Your muscles,
Your organs,
Your skin.
It envelops you,
Soothing any pain or discomfort you may have felt in the past or feel now.
As you are infused by serenity and total calm,
You can sense millions of opportunities presenting themselves to you,
All equally pleasant,
All universally good.
You can choose to stay in this place feeling your breath and the physical presence of your own body and mind.
Or you can venture further,
Exploring your own subconscious.
Perhaps there is a place you have always longed to visit or a figure you seek guidance from.
If this is the case,
Allow a scenario to expand in your mind's eye,
Appearing gently,
Effortlessly,
Until you are aware of vivid details and your own sense of tranquility.
Nothing that can appear here will hurt you,
You are safe.
Imagine that this scenario in front of you is like a warm lake inviting you in.
In your mind's eye you approach it,
Dip your toe in and allow your whole body and mind to sink into the world of your imagination.
In this space,
Anything is possible and everything is safe.
Your imagination is the limit.
If you want,
You can fly over an ancient city or entertain an influential figure from your own personal history for dinner.
Anything that feels forced or unpleasant simply falls away as you continue to breathe,
Feeling your body and mind even as you sink deeper into your imaginary world.
Let yourself go completely,
Melting into the sights,
Sounds and smells of the world around you.
You are completely in control,
Gentle and intentional as you let yourself explore more fully the depths of relaxation.
Mooji Media Ltd.
Copyright © 2013 Mooji Media Ltd.
All rights reserved.
No part of this recording may be reproduced without Mooji Media Ltd.
's express consent.
You You You You You Feel the changes in your body and mind after only a few short minutes of relaxation You are calmer rich with wisdom and peace Whatever happens next is up to you At this time we have reached the end of the spoken portion of this meditation But now you are free If you would like you can gently wake your body up calmly with awareness Otherwise let yourself sink more deeply into relaxation Enjoying the softness of your bed and the sounds of the music around you Feel how loose your muscles are,
How still your mind is Let yourself just be as you drift deeper and deeper into the heart of relaxation,
Contemplation and peace Enjoy every moment of it You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You
