Astral Projection Guided Sleep Meditation

In this guided sleep meditation, you will be gently led into deep relaxation with slow breathing and a calming body scan. As your body settles, the guidance introduces a soft, peaceful approach to astral projection using simple visualisations and plenty of quiet space. You can follow along toward a light floating sensation, or simply let the words fade as you drift into sleep. The tone stays safe, grounded, and soothing from start to finish.

Narration by Charlotte Hipolito.

Transcript

Find a position that feels easy to hold.

Let the bed support you completely.

Let your eyes close softly.

And give yourself permission to do nothing now.

No effort.

No strain.

No forcing.

Only slow attention.

Only gentle curiosity.

Take a long inhale through the nose.

And exhale through the mouth.

Slow and smooth.

Again inhale.

And exhale longer than the inhale.

Let that exhale tell your body it's safe to relax.

Let that exhale tell your mind you can let go.

Feel the weight of your head.

Heavy.

Supported.

Relax the muscles around the eyes.

Unclench the jaw.

Let the tongue rest.

Let the face soften.

Drop the shoulders.

Let them melt away from the ears.

Let the arms become heavy.

Let the hands open slightly.

Soften the chest.

Soften the belly.

Let the hips sink down.

Let the legs release.

Let the feet relax.

Warm and still.

From head to toe you are held.

From head to toe you are safe to soften.

Tonight is gentle practice.

A calm night practice.

If you drift into sleep,

That's perfectly okay.

If you enter a vivid dream state,

That's okay too.

If you notice a sense of floating or expanding awareness,

You can remain calm and curious.

Nothing needs to happen,

And that relaxed attitude is what helps most.

Now begin to breathe as if you are breathing with your whole body.

Inhale and feel the breath spread through you.

Exhale and feel your body become heavier.

Inhale,

Receiving.

Exhale,

Releasing.

Let the mind become quiet by not chasing thoughts.

If a thought appears,

Notice it gently.

Then let it drift away as you return to the breath.

Breathing in.

Breathing out.

Now imagine you are surrounded by a soft field of calm,

Like a gentle bubble of comfort around your bed.

Nothing intrusive can enter the space.

Only rest is welcome here.

Silently set a single intention,

Not a demand,

Just a direction.

Tonight I relax deeply.

Tonight I explore gently and safely.

Tonight I remain calm,

Steady and protected.

And add one more reassurance.

I can return to full waking awareness at any moment,

Simply by moving my fingers and toes,

And opening my eyes.

Let that reassurance settle into you,

Like a safety rail,

Like an anchor.

Now we move into deeper relaxation,

Not by trying,

But by allowing.

Bring your attention to the scalp.

Imagine the scalp loosening,

Like tiny muscles unclenching.

Feel the forehead smoothing.

The cheeks relaxing.

The jaw softening again.

Now the neck.

Imagine the neck lengthening,

Supported by the bed.

The throat open and easy.

Now the shoulders.

Let them drop again.

Even lower.

Upper arms heavy.

Elbows loose.

Forearms relaxed.

Wrists soft.

Hands quiet.

Now the chest.

Let the ribs soften and widen with the inhale.

Let them settle with the exhale.

Now the belly.

Let it be soft and natural.

No holding in,

No guarding.

Now the lower back.

Allow it to sink.

Allow it to be supported.

Hips heavy.

Thighs releasing.

Knees loose.

Calves soft.

Ankles relaxed.

Feet calm and still.

Now imagine you are sinking one inch deeper into comfort with each exhale.

Not falling,

Just settling.

Like warm sand receiving your body.

Exhale,

Sink.

Exhale,

Sink.

Now begin a gentle countdown in your mind.

Not as a test.

As a soothing rhythm.

Deeper calm.

Quieter mind.

Softer body.

Slower breath.

Heavier limbs.

Deep,

Peaceful chest.

Relaxed jaw.

Calm belly.

Drifting awareness.

Deeply relaxed.

Let the counting fade.

Let numbers dissolve.

Now bring your attention to the space just behind your eyes.

The quiet inner screen.

You don't have to see anything.

Just notice the darkness there.

Sometimes in deep relaxation,

You may notice tiny lights,

Colors,

Shapes,

Or drifting imagery.

If it happens,

You simply observe.

Like watching clouds pass.

No grabbing,

No chasing.

Only gentle witnessing.

Now we invite the body into stillness.

A special kind of stillness,

Where the body rests deeply and the mind remains softly aware.

If you need to swallow,

You swallow.

If you need to adjust,

You adjust.

And then you return to stillness again.

Allow your breathing to become smaller,

Quieter.

Almost effortless.

Inhale barely there.

Exhale barely there.

Now imagine there is a calm point of awareness in the center of your chest.

A soft,

Steady presence.

This is your observer.

Your calm witness.

You rest as the observer.

Breathing,

Listening,

Not forcing.

And from this calm observer space,

You begin to sense the energy of relaxation in your body.

A gentle humming.

A warmth.

A softness.

Some people describe a wave-like sensation.

Others a subtle vibration.

Some simply notice a deep calm.

Whatever you notice is fine.

You are not trying to manufacture anything.

You are only allowing your body to enter a deeper,

Sleep-ready state.

Now imagine a second body made of light.

This is your physical body,

Perfectly.

Not separate yet,

Just aligned.

Like a gentle glow inside and around you.

This light body feels weightless,

Calm,

Safe.

With each inhale,

The light body becomes a little clearer.

With each exhale,

Your physical body becomes a little heavier.

Heavier physical body.

Lighter awareness.

Heavier physical body.

Lighter awareness.

Now,

Very gently,

We begin a classic visualization.

You do not strain.

You do not try hard.

You simply imagine as if you are daydreaming.

Imagine you are floating in warm water.

The water supports you.

Your body is buoyant and safe.

You do not need to move.

You only feel supported.

And as you float,

You notice your awareness can become even lighter.

Like a feather on the surface.

Breathing in lightness.

And releasing.

Now,

If you like,

Choose a simple anchor that keeps you calm.

A word or phrase you can repeat silently.

Calm.

Safe.

Easy.

Pick one and let it repeat softly in the background.

Now,

Imagine a gentle rocking.

Almost imperceptible.

As if your awareness is being rocked towards sleep.

You might notice a sense of sway.

Or a sense of expansion.

Or simply a deeper quiet.

Notice any excitement.

You soothe it.

You remind yourself gentle and calm.

You remind yourself no rushing.

Now we introduce a very gentle separation technique.

Through visualization.

This is not about forcing anything out.

This is a space around awareness.

Imagine there is a soft rope hanging above you.

Do not physically move your arms.

Your physical arms remain heavy and still.

You only imagine your light body reaching.

As if your awareness hand reaches up in your mind.

Like a child imagining.

Imagine your awareness hand touching the rope.

Feeling the texture.

Feeling it lightly.

And then,

Without pulling hard,

You imagine a tiny,

Slow,

Hand over hand motion.

Not to climb.

A rapid movement.

Tiny movement.

Gentle movement.

And as you imagine this,

Your physical body stays completely relaxed.

Heavy.

Still.

Only your awareness feels the motion.

If you feel nothing,

That's ok.

If you feel a subtle shift,

Remain calm.

If you feel a wave of vibration or buzzing,

Treat it like harmless energy passing through.

Stay slow.

Stay soft.

Now let the rope fade for a moment.

Return to breathing.

Return to heaviness in the body.

Inhale.

Exhale.

Now we try another gentle option.

The roll visualization.

Your body can roll to the side like a log.

Your physical body does not move.

Only your imagined sense of self rolls gently like turning in a dream.

A tiny roll.

A half inch in imagination.

Then stop.

Return to stillness.

Another tiny roll.

Then stop.

No forcing.

If it feels strainy,

You drop it.

If it feels floaty and easy,

You continue lightly.

Now imagine you are rocking again.

Back and forth,

Almost like a cradle.

Back and forth.

And on a gentle rocking motion,

You imagine drifting slightly upward.

Just the way a balloon rises when it's allowed.

Not yanking.

Not pushing.

Just allowing.

Imagine a soft opening there,

Like a skylight.

Not dramatic.

Just a sense of space.

And imagine your awareness becoming lighter near the crown.

As if your thoughts are rising like mist.

And as if you are floating.

Breathing in space.

Breathing out softness.

Now if imagery appears,

Faces,

Places,

Colors,

Scenes,

You observe without grabbing.

If you grab,

Your body wakes.

Gently,

You drift deeper.

So you watch,

Calmly,

As if watching a quiet film with the volume turned down.

Now imagine a simple destination.

Nothing intense.

Nothing complicated.

A peaceful room.

Pick one calming place,

And let it form very softly on your inner screen.

You do not need detail.

Only mood.

Only feeling.

Peaceful.

Safe.

Still.

And as that place forms,

Like a gentle current.

Like a soft invitation.

If you feel a shift,

Remain calm.

If you feel your heart beat faster,

Soften it with a long exhale.

If you feel excitement,

Whisper inwardly.

Now we reinforce safety again.

You are always connected to your body.

You are always able to return.

You are always in control of the pace by choosing calm.

If at any point you want to stop the practice,

You simply take a deep breath,

Wiggle fingers and toes,

And open your eyes,

And you will feel fully here again.

Now return to the heart center,

Your calm observer.

Imagine the heart center glowing with a steady warmth.

This warmth keeps everything gentle.

Now another soft technique,

The float up on the exhale.

On each exhale,

Imagine your awareness rising a tiny amount.

On each inhale,

Imagine stabilizing.

Exhale,

Rise a fraction.

Inhale,

Steady.

Exhale,

Rise a fraction.

Inhale,

Steady.

No more than that.

No effort,

Just imagining.

And if sleep comes,

Let it come.

Sleep is welcome here.

Deep relaxation is the foundation.

Now imagine your physical body as a calm shell resting.

And imagine your awareness as light inside the shell.

A soft glow that can expand without leaving.

A glow that can drift without danger.

You might notice the boundary between body and space becoming less clear.

If that happens,

Stay calm.

Let it be.

Do not rush to interpret.

Simply breathe.

Simply observe.

Now quietly repeat a supportive phrase.

One that keeps you grounded and steady.

I am calm and protected.

I move gently and safely.

Let the words sink into the deeper mind.

Now imagine the safe place again.

The peaceful destination.

Let it become a little more vivid if it wants to.

Maybe you sense the temperature there.

Maybe you sense the air.

And you allow your awareness to drift toward it as if sliding into a dream.

Smooth,

Unforced.

If you notice the beginning of a dream scene,

You remain soft and calm.

You do not snap to attention.

You let yourself glide.

And if nothing appears,

You simply rest in the quiet darkness.

That quiet darkness is useful too.

It is deep relaxation.

It is practice.

Now slow your breathing further.

Let the pause after the exhale lengthen naturally.

Rest in that pause.

That pause is stillness.

And in stillness,

The mind becomes receptive.

The body becomes asleep ready.

You don't have to separate tonight.

You only practice the conditions that make gentle experiences more likely.

Calm,

Safety,

And deep relaxation.

Now the words become fewer.

The guidance becomes softer.

Stay with the breath.

Stay with warmth in the chest.

Stay with heaviness in the body.

And let awareness remain light.

Let awareness remain curious.

Let awareness remain calm.

Inhale.

Exhale.

Drift now.

Softly.

Gently.

Safely.

Let everything stay slow.

Let everything stay soft.

Inhale.

And exhale.

As you drift,

You may notice your body becoming very still.

Heavier.

Quieter.

And your awareness becoming lighter.

Wider.

More spacious.

Nothing to force.

Nothing to chase.

Just a gentle hovering in the in-between.

Place where sleep begins.

And the mind can remain softly aware.

If you notice a flutter of excitement,

That's normal.

And you can calm it instantly with a long exhale.

Inhale.

Breathe out.

Slowly.

As if you're fogging a mirror.

Good.

Now let your attention rest on the centre of your chest again.

That calm observer point.

Imagine it as a warm ember.

Steady.

Protective.

The ember keeps the experience gentle.

The ember reminds you you are safe.

Now become aware of the boundary of your body.

Not with effort.

Just noticing.

Where do you end?

And where does the space begin?

There is no right answer.

Just sensing.

And as you sense the boundary,

You might notice it soften.

As if the edges blur.

As if you are more spacious than the skin.

Inhale.

Exhale.

Now allow the physical body to remain completely still.

Like a sleeping animal.

Safe.

Quiet.

And allow awareness to remain awake in a dreamy way.

Like watching from a distance.

Soft focus.

If your throat needs to swallow,

Swallow.

Then return to stillness.

If your body needs to adjust,

Adjust once.

Then settle again.

And now you return to deep calm.

Inhale.

Exhale.

You may notice sensations that are common in deep relaxation.

A drifting.

A floating.

A gentle rocking.

You may notice a buzzing or vibration like feeling.

Or a sense of energy moving.

If you do,

Treat it like a passing weather pattern.

Interesting.

Harmless.

Temporary.

You do not need to react.

You only breathe.

And if anything feels uncomfortable,

You can return immediately by moving your fingers and toes.

Or taking a deeper breath.

And opening your eyes.

You are always safe.

You are always in control of the pace.

Now let's deepen the calm with a simple rhythm.

On the inhale,

Silently say,

Soft.

On the exhale,

Silently say,

Release.

Inhale,

Soft.

Exhale,

Release.

Inhale,

Soft.

Exhale,

Release.

Let the words become like a lullaby in the background.

Now imagine your awareness as a small point of light inside the head.

Not tense.

Not tight.

Just a tiny star behind the eyes.

And imagine the star can drift upward very gently.

Not leaving.

Just rising inside the space of the mind.

As if there is more room above you.

More space than you realized.

Exhale and allow that sense of space.

Now bring back the light body.

Your imagined body aligned with the physical body.

Calm.

Weightless.

And we use a very subtle technique.

The phantom wiggle.

Your physical body stays still.

But you imagine a tiny movement in the light body.

Imagine your light toes wiggling.

Just once.

Then still.

Imagine your light fingers wiggling.

Just once.

Then still.

No strain.

Just pretend.

Just a whisper of movement.

Then you return to breath.

Inhale.

Exhale.

Now imagine your light body becoming slightly buoyant.

Like it's filled with warm air.

Like it could float if you wanted it to.

You don't push it.

You simply allow the idea.

And now the elevator visualization.

Very gentle.

Imagine you are in a quiet elevator made of soft light.

The elevator is calm.

Silent.

Safe.

It begins to rise.

Very slowly.

So slowly you can barely notice it.

Your physical body remains on the bed.

Heavy and still.

Only your awareness rides the elevator.

Up a little.

Then pause.

Breathe.

Up a little.

Then pause.

If you feel any strain,

You stop.

If it feels pleasant and floaty,

You continue softly.

Now return to your calm anchor phrase.

Calm.

Safe.

Easy.

Calm.

Safe.

Easy.

Good.

Now another option,

Only if it feels natural.

The swing technique.

Imagine you are lying in a hammock.

The hammock swings gently.

Back and forth.

Back and forth.

And with the swinging,

You feel a slight lift at the top of the swing.

A moment of weightlessness.

You don't reach for it.

You simply notice it.

Back and forth.

Back and forth.

And at the top,

A tiny float.

If the sensation grows,

Stay calm.

If it fades,

That's fine.

You continue drifting.

Inhale.

Exhale.

Now allow the inner screen behind your eyes to open like a soft curtain.

You may see darkness.

You may see drifting lights.

You may see shapes.

You may see brief scenes.

Whatever appears,

You remain neutral.

A calm witness.

No grabbing.

No analyzing.

Because the calmer you are,

The smoother the drift.

Now choose a simple exit intention.

Not a demand.

Just a gentle preference.

If separation happens easy and naturally,

I will remain calm and steady.

If sleep happens,

I will sleep peacefully.

Let that be enough.

Inhale.

Exhale.

Now imagine something very simple.

You are standing beside your bed.

Not physically.

Only as a light body image.

Like imagining a memory.

See yourself standing there calmly.

Feet steady.

Breath slow.

This is called a target image.

A gentle destination close to the body.

Safe and simple.

You do not try to jump there.

You only imagine it lightly.

As if daydreaming.

And you keep your physical body completely relaxed.

If you notice a shift.

A sense of turning.

A sense of rolling.

A sense of floating.

You stay calm.

You stay slow.

You let it happen the way sleep happens.

Naturally.

Now if you feel that floaty threshold.

You can use one very gentle action.

Imagine reaching your light hand to the edge of the bed.

Feel the texture.

Feel the corner.

Then imagine sitting up slowly.

Only in the light.

A light body.

Physical body stays still.

If it doesn't happen,

No problem.

You return to breath.

Inhale.

Exhale.

Now let's talk to the mind about staying steady.

Because steadiness is the key.

If you notice vibrations,

You breathe out long.

If you notice sounds,

You stay relaxed.

If you notice a sense of presence or movement,

You stay calm.

Your job is simple.

Be the observer.

Be gentle.

Be slow.

Now another deeply gentle method.

The sink technique.

Not pushing down.

Just imagining.

Imagine your light body becoming very soft and fluid.

Like mist.

Like a cloud.

And imagine you can sink slightly through the mattress.

Only a fraction.

Only a feeling.

Down a little.

Then still.

Down a little.

Then still.

Sometimes this creates a floaty,

Drifting sensation.

Sometimes it does nothing.

Either way,

You remain calm.

You remain safe.

Inhale.

Exhale.

Now if you happen to notice sleep paralysis.

The feeling that the body is deeply asleep while the mind is aware.

You do not panic.

You remind yourself.

This is a normal,

Deep rest state for many people.

It passes easily.

And you can exit anytime by moving a finger or toe.

Or deepening your breath.

If you choose to stay,

You stay calm.

If you choose to return,

You return.

You are safe either way.

Now let your attention return to the heart center again.

Warm ember.

Steady glow.

And imagine that glow expands into a soft,

Protective field around you.

A calm bubble.

Comfortable.

Inside the bubble,

Everything is gentle.

Inside the bubble,

You are protected.

Now let's deepen the trance with a soft counting.

But this time the numbers are like steps into quiet.

Five.

Deeper calm.

Four.

Softer body.

Three.

Quieter mind.

Two.

Lighter awareness.

One.

Peaceful drift.

And the numbers dissolve.

Now if a scene forms on the inner screen.

A place.

A hallway.

A landscape.

You remain passive.

You don't jump in.

You let yourself be drawn in gradually.

As if slipping into a dream.

And if you find yourself there,

The first thing you do is stabilize with calm senses.

Notice the ground under your feet.

Notice the air.

Notice a single object nearby.

And you can silently say,

Clarity,

Calm,

Steady.

If you want,

You can imagine rubbing your hands together,

Only gently,

To increase the sense of presence.

But you stay slow.

You stay soft.

You do not rush away.

You simply become steady where you are.

And if you become uncertain,

You return to the heart ember.

The warm center point.

The calm anchor.

Now let's create a gentle boundary for exploration.

A simple rule that protects your peace.

I only allow experiences that feel calm,

Safe,

And beneficial.

If anything feels unpleasant,

I return to my body immediately by thinking,

Return now.

And taking a deeper breath.

Now bring your focus back to the breath again.

Small breath.

Quiet breath.

Inhale.

Exhale.

Inhale.

Let the exhale be long.

Let the jaw soften.

Let the shoulders drop.

And notice again that contrast.

Body heavy.

Awareness light.

Body heavy.

Awareness light.

Now imagine a gentle thread of light connecting your awareness to your physical body.

A soft elastic thread.

Light.

Safe.

Supportive.

It is not restrictive.

It is reassuring.

It means you are always connected.

Always able to return.

Now imagine the light body floating just an inch above the physical body.

Only an inch.

Only a feeling.

Not strained.

Just a gentle hover.

If you feel it,

You remain calm.

If you don't,

You simply rest.

Now we offer your subconscious a simple instruction for the night.

A calm suggestion.

As I sleep,

I relax deeply.

As I sleep,

I remain safe and protected.

As I sleep,

My awareness may explore gently or I may sleep peacefully.

Either way,

I wake feeling restored.

Let those words drift downward into the deeper mind.

Now,

For a moment,

Stop trying entirely.

Let go of all technique.

Let go of all intention.

Just rest.

Sometimes the moment you stop trying is the moment a shift happens.

And if it doesn't,

You still receive a deep rest.

And deep rest is valuable.

Inhale.

Exhale.

Now,

If you want one more very gentle visualization,

Here it is.

Imagine a doorway made of soft light in front of you.

A simple door.

Peaceful.

Safe.

You don't have to open it.

You simply sit with it.

If it opens by itself,

You remain calm.

If it stays closed,

You remain calm.

No pressure.

No effort.

And you allow yourself to drift.

Toward sleep.

Toward dream.

Toward quiet awareness.

Whatever comes,

Comes gently.

Now,

The words can thin out.

The breath becomes the guide.

Inhale.

Exhale.

Calm.

Safe.

Easy.

And if you notice any movement,

You stay slow.

If you notice any stillness,

You enjoy it.

You are held.

You are protected.

You are free to sleep.

Drift now.

Softly.

Smoothly.

Safely.

Let the silence do more of the work now.

Let the breath guide you without effort.

Inhale.

And exhale.

If your thoughts feel far away,

That's perfect.

If your thoughts still drift by,

That's fine too.

You're not chasing anything.

You're letting yourself sink into the conditions that allow gentle experiences.

Deep relaxation.

Soft awareness.

Calm curiosity.

Breathe out,

Long and slow.

Let the exhale smooth the inside of your body.

Feel your physical body as a quiet,

Resting shape.

Heavy.

Still.

Safe.

And feel your awareness as something lighter than your body.

Like a soft glow.

Like a feather.

Like a warm mist.

Nothing dramatic is needed.

Sometimes the smallest shift is the doorway.

Now bring your attention to the rhythm of your heartbeat.

Not a monitor,

Just to notice.

A steady beat.

A calm signal.

A reminder that you are here,

Supported.

If you notice any unusual sensations,

A floating feeling,

A rocking,

A buzzing,

You treat them like a breeze passing through.

You remain calm.

You remain gentle.

You remain safe.

And if you ever want to return fully,

You can.

A deeper breath.

A wiggle of fingers and toes.

Eyes open.

Back to the room.

That knowledge alone allows your mind to relax further.

Inhale.

Exhale.

Now let's soften your focus even more.

As if you're looking through closed eyelids into a distant,

Velvety darkness.

Not staring.

Not searching.

Just resting your attention.

If you see nothing,

That is perfect.

If you see lights or shapes,

You stay neutral.

Like watching lanterns drifting far away on a dark lake.

Now imagine your awareness settling into a gentle sleep-wake balance.

The body goes towards sleep.

The mind stays softly awake.

A calm watcher.

A quiet witness.

Let your breath become smaller.

Quieter.

Natural.

Now imagine a warm wave of relaxation moving from the crown of your head down to your toes.

Slowly.

Like warm water flowing downward.

Forehead.

Shoulders.

Arms.

Hands.

Chest.

Ribs.

Belly.

Hips.

Thighs.

Knees.

Calves.

Ankles.

Feet.

And when the wave reaches your feet,

Your whole body feels more distant,

Like it's resting far below you.

Inhale.

Exhale.

Now we return to a simple,

Gentle technique.

The breath lift.

On the exhale,

Imagine your awareness becoming slightly lighter.

On the inhale,

Imagine it steadying and smoothing out.

Exhale,

Lighter.

Inhale,

Steady.

Exhale,

Lighter.

Inhale,

Steady.

Not rising fast.

Not rising far.

Just a subtle sense of buoyancy.

If you notice a tiny drop sensation,

Like from the top of your head,

Or falling for a split second,

You remain calm.

That can happen as the body drifts towards sleep.

You simply breathe out long and soften again.

Now imagine your light body aligned perfectly with your physical body.

A gentle outline of you made of soft light.

It fits like a glove.

Comfortable.

Safe.

And imagine the light body has a slightly different quality.

More spacious.

More floaty.

Less dense.

Now,

Very gently,

Imagine your light body turning its attention to the right hand.

Not moving the physical hand.

The physical hand stays still and heavy.

Only imagine the light hand becoming slightly more vivid.

As if it's glowing a little brighter.

Then imagine the same with the left hand.

A slight glow.

A gentle vividness.

Now both hands in the light body feel a little clearer.

And the rest of the body remains deeply relaxed.

Inhale.

Exhale.

Exhale.

Now imagine you're holding a soft ball of light between your light hands.

It's warm.

Comforting.

Quiet.

This ball of light is your calm focus.

Not intense.

Just steady.

As you hold this light,

Your awareness becomes more stable.

More coherent.

More calm.

Now you let the light drift upward.

Very slowly.

Toward your heart center.

It settles there like a warm ember.

And you remember your anchor phrase.

Calm.

Safe.

Easy.

Calm.

Safe.

Easy.

Now one more gentle suggestion for stability.

If you notice any shifting sensations,

You do not sit up quickly in awareness.

You remain slow.

You remain soft.

You allow the experience to unfold at the speed of sleep.

Inhale.

Exhale.

Now imagine the space above your body as open and welcoming.

Like the air is wider than usual.

Like your awareness has room.

And without trying to rise,

You simply imagine you are a balloon that has become loosened from a hand.

Not released into the sky.

Just loosened.

A tiny lift.

A tiny float.

A tiny ease.

If you notice nothing,

It's still working.

Because the practice is deep relaxation and calm awareness.

Now we return to a peaceful destination image.

Keep it simple.

Close.

Safe.

Imagine a calm room with no distractions.

With soft lighting.

Or a moonlit beach.

Or a quiet garden at night.

Let it be gentle in your inner screen.

Not sharp.

Not forced.

Like a dream forming.

Now imagine you are simply present in that place.

Not traveling.

Not moving.

Just present.

Like a scene you're remembering.

Like a scene you're entering softly.

If you find yourself there,

You stay calm.

You do not rush.

You stabilize gently.

Notice one thing.

A simple object.

A texture.

A sound.

A temperature.

And silently say,

Steady.

Calm.

Clear.

Steady.

Calm.

Clear.

Now,

If the scene fades,

That's fine.

Return to breath.

Inhale.

Exhale.

Return to heaviness in the physical body.

If the scene strengthens,

Remain slow.

Stay gentle.

Your pace is what protects the experience.

Your calm is what stabilizes it.

Inhale.

Exhale.

Now another simple separation visualization.

Only if it feels easy.

The sit-up drift.

Imagine your light body sitting up just an inch.

Not fully upright.

Just a slight lift at the shoulders.

Then pause.

Breathe.

Let the physical body remain heavy and unmoving.

If it feels strainy,

Stop immediately.

Return to relaxation.

If it feels effortless,

You can imagine another inch.

Then pause.

Then breathe.

Slow is key.

Gentle is key.

Now allow the light body to settle back down,

Whether it moved or not.

And return to breath.

Inhale.

Exhale.

Now we deepen the trance with a soft body signal.

With the next exhale,

Relax the muscles behind the eyes.

As if the eyes are sinking back.

As if the mind is letting go of effort.

Exhale.

And the eyes rest deeper.

Good.

Now the mind becomes dream-friendly.

And dream-friendly is exactly the zone you want for night practice.

If a dream begins,

You can remain calm and curious.

You can simply observe it forming.

You can let yourself glide into it.

Sometimes this alone can become the bridge to vivid,

Aware dreaming.

Sometimes it becomes pure,

Restful sleep.

Both are good.

Both are welcome.

Now a gentle safety boundary to keep your night calm.

Only calm,

Beneficial experiences are allowed.

Only gentle imagery is allowed.

Anything unpleasant dissolves instantly.

If anything feels uncomfortable,

You return to the body easily.

A deeper breath.

A finger wiggle.

Eyes open.

Safe.

Simple.

Always available.

Inhale.

Exhale.

Now imagine your awareness as a soft sphere of light hovering in the center of your head.

Not tight.

Not squeezed.

Just present.

Quiet.

And imagine the sphere expanding slightly with each exhale.

Not pushing outward.

Just becoming more spacious.

Exhale.

Expand softly.

Exhale.

Expand softly.

As it expands,

You may notice a sense of being bigger than the body.

A wider awareness.

Stay calm.

Stay steady.

Now imagine a gentle tone in the background.

Like a low hum.

You don't need to hear it physically.

But just imagine the feeling of a hum.

This hum represents stability.

A steady frequency of calm.

You can silently repeat.

Hum.

Calm.

Safe.

Hum.

Calm.

Safe.

Now,

Very gently,

You let the hum fade into quiet again.

And you return to breath.

Inhale.

If your body feels numb or distant,

That can be a sign of deep relaxation.

No need to fear it.

No need to test it.

Just breathe.

Just observe.

Now we introduce the doorway drift again.

Very softly.

Imagine a doorway of soft light in front of you.

It's not bright.

It's not blinding.

It's like moonlight through a curtain.

Gentle.

Inviting.

Safe.

You do not need to go through it.

You only rest with it present.

And if your mind naturally drifts towards it,

You allow that drift.

If nothing happens,

You continue resting.

Now imagine your breath is pulling you toward the doorway on the exhale.

And on the inhale,

You remain steady.

Exhale a gentle drift.

Inhale steady.

Exhale a gentle drift.

Inhale steady.

No force.

No tugging.

Only allowing.

Now if the doorway becomes a scene,

You remain calm.

If it becomes a dream,

You remain calm.

If it becomes darkness again,

You remain calm.

Your calm is the constant.

Inhale.

Exhale.

Now another stabilization idea.

Very simple.

If you become aware of a dreamlike sphere,

You do one gentle thing.

You touch something nearby.

A wall.

A railing.

A table.

A leaf.

You notice its texture.

And you breathe slowly.

Then you say,

Calm and clear.

Calm.

Clear.

And you remain grounded in the experience,

Without rushing.

If you prefer,

You can simply sit down in that dream space.

Just sit.

Just breathe.

Exploration does not have to mean movement.

Sometimes the deepest practice is stillness with awareness.

Now we soften the urge to make it happen.

Cause effort wakes the body.

Effort tightens the mind.

So you give yourself permission to stop trying again.

No technique now.

Only drifting.

Only watching.

Exhale.

If you notice the feeling of rocking,

Let it rock you.

If you notice the feeling of floating,

Let it float you.

If you notice nothing at all,

Let the nothing be soothing.

Now imagine you are lying on a cloud.

The cloud is thick and supportive.

It holds your body completely.

The cloud is calm.

The cloud is safe.

And the cloud drifts slowly through a quiet night sky.

No wind.

No danger.

Only gentle motion.

Your body rests on the cloud.

Your awareness watches the stars.

And the more you watch,

The more your mind becomes quiet.

Inhale.

Inhale.

Exhale.

Now imagine the stars above you begin to form a simple pattern.

Not a message you must decode.

Just a calming shape.

A circle.

A spiral.

A soft arc.

And that pattern relaxes the mind even more.

Because it gives attention a gentle home.

You rest attention on the pattern.

And you drift.

If the pattern dissolves,

It's okay.

If it becomes a scene,

It's okay.

You remain calm either way.

Now a subtle and helpful reminder.

If your heart rate rises,

Breathe out longer.

If your mind becomes excited,

Soften your face.

If you feel pulled into analysis,

Return to the breath.

Exhale longer.

Face softer.

Breath steady.

Good.

Now imagine a soft thread of light connecting to your physical body again.

Elastic.

Gentle.

Reassuring.

It reminds you you are always connected.

Always safe.

Always able to return.

Now give your deeper mind a simple permission.

If a gentle separation experience happens naturally,

I stay calm.

If sleep happens,

I sleep peacefully.

If dreams come,

I observe gently.

And in all cases,

I awake feeling restored.

Let that permission sink in,

Like a seed planted in warm soil.

Now the voice inside you can become very quiet.

Almost a whisper.

You don't need to hold on to every word.

You can let language fade.

Let the breath become the only guide.

Inhale.

If you are still awake,

You may choose one last tiny visualization.

Imagine your light body hovering 1 inch above your physical body.

Only 1 inch.

Only a feeling.

Then imagine it settling back down.

Hover.

And settle.

Inhale.

Hover.

And settle.

And then you let it go.

No more technique.

No more doing.

Because the deepest shifts often arrive in the letting go.

So if sleep takes you,

It takes you gently.

If a dream begins,

It begins softly.

If awareness expands,

It expands safely.

You remain protected by calm.

You remain guided by softness.

Inhale.

Exhale.

And now a final soothing drift.

Like a lullaby for the mind.

Calm.

Safe.

Easy.

Calm.

Safe.

Easy.

Let those words fade into silence.

Let silence carry you.

Let your body sleep.

Let your mind rest.

Let your awareness float gently without effort.

And if you find yourself anywhere.

In a dream.

In a scene.

In a feeling of space.

You remember that simplest rule.

Slow down.

Breathe.

Stay calm.

And if you want to return.

Deeper breath.

Fingers wiggle.

Eyes open.

Safe.

Simple.

Always.

Now nothing to do.

Nothing to reach for.

Only rest.

Only gentle drifting.

Inhale.

Exhale.

And let the night take you.

Softly.

Smoothly.

Safely.