Give yourself this time to turn off your light and withdraw from your senses as you crawl into bed and prepare yourself for a night of deeply refreshing and rejuvenating rest.
Release your bedding,
Pillow,
And clothing becoming perfectly comfortable.
Completely drop all of your cares and concerns for the world.
Release all physical tension and just simply relax.
As you release the more subtle muscular tension in your body,
You simultaneously release all thoughts allowing the mind to release its grip becoming increasingly more silent and serene.
Release all tension in the face,
Especially the muscles around the eyes,
Cheeks,
The muscles inside of the mouth,
And the tongue.
The more silent the mind becomes,
The more relaxed the muscles of the face remain.
And the more relaxed the muscles of the face become,
The more silent the mind remains.
Do not attempt to prevent the mind from wandering.
Rather allow all thoughts to come and go like flowers floating down a sacred river.
Give yourself this moment to take three deep conscious breaths,
Breathing deep into the abdomen and completely breathing out by totally releasing the muscles of respiration and just letting go.
Release all surface level tension throughout your body,
Beginning with the large muscles inside the legs and arms,
The muscles in the hands,
Shoulders,
Neck,
Shoulder blades,
The spinal column,
And the back.
Release all tension in the muscles of the abdomen,
Allowing the breath to flow freely.
Allow yourself to experience the subtle sensations of the breath,
The deep expansive inner peace within each breath.
Now disassociate from all thoughts by listening to the various sounds in your environment.
Allow your mind to scan your environment for the most distant and most near sounds.
Listening as if you had never heard them before,
As if they were totally foreign and new.
Disregard all thoughts concerning the source or implications of these sounds.
Reserve only the raw energy of sound in and of itself.
Experience all sounds,
All thoughts as being nothing but pure energy.
They are neither good nor bad,
Neither desirable nor undesirable.
Now begin scanning your awareness throughout your body,
Beginning with the right hand thumb,
Second finger,
Third,
Fourth,
And fifth finger,
Palm of the hand,
Back of the hand,
The right wrist,
Lower arm,
Right elbow,
Upper arm,
Shoulder,
Armpit,
The right side,
The right hip,
Thigh,
Hamstring,
Right knee,
Back of the knee,
Right shin,
Calf muscle,
Right ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third,
Fourth,
And fifth toe,
The whole right side of the body.
Now the left hand thumb,
Second finger,
Third,
Fourth,
And fifth finger,
Palm of the hand,
Back of the hand,
The left wrist,
Lower arm,
Left elbow,
Upper arm,
Shoulder,
Armpit,
The left side,
The left hip,
Thigh,
Hamstring,
Left knee,
Back of the knee,
Left shin,
Calf muscle,
Left ankle,
Heel,
Sole of the left foot,
Left big toe,
Second toe,
Third,
Fourth,
And fifth toe,
The whole left side of the body.
The top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Right temple,
Left temple,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
The nose,
The tip of the nose,
The upper lip,
Lower lip,
Muscles inside of the mouth and the tongue,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle,
The abdomen,
Lower abdomen,
Upper right leg,
Upper left leg,
Lower right leg,
Lower left leg,
The right foot,
And the left foot,
The whole right leg,
Whole left leg,
Both legs together,
The whole right arm,
Whole left arm,
Both arms together,
The whole front side of the body,
Whole back side of the body,
The front and back sides of the body together,
The neck,
Back of the head,
Top of the head,
And the face,
The whole left side of the body,
Whole right side of the body,
The whole body together,
The whole body together.
Hands stretching,
Hand movement,
Foot movement,
All the movements of tables,
Hands Experiencing the total stillness of your body.
If there is a certain thought the mind insists upon dwelling on,
Such as a concern,
A worry about something from your daily life,
Give your mind the next 50 seconds to indulge in this thought.
Give yourself this time to allow your mind to dissect and digest your most pending concern or distracting thought.
Give yourself this time to allow your mind to dissect and digest your most pending concern or distracting thought.
Now,
Drop all thoughts.
See yourself standing on the shores of a wide river late in the evening.
The water is flowing strong and on its surface are hundreds of little banana leaf boats with lots of tiny little flowers and a single lit candle inside each one.
The entire surface of the river seems to be dancing with thousands of tiny little flames emanating from these little banana leaf boats.
Take the previous worry and all other distracting thoughts and see them transform into a flower.
As you place it inside a small banana leaf boat.
After placing the boat on the surface of the river,
You light the candle and push it away from the shore into the gentle yet powerful current.
The banana leaf boat blends in with all the others as it begins its journey down the river and out of sight,
Beyond the horizon and into the peaceful and comforting darkness of night.
Now,
Scan your awareness through your body once again.
Standing with the right hand thumb,
Second finger,
Third,
Fourth,
And fifth finger.
Thumb of the hand,
Back of the hand,
The right wrist,
Lower arm,
Right elbow,
Upper arm,
Shoulder,
Armpit,
The right side,
The right hip,
Thigh,
Hamstring,
Right knee,
Back of the knee,
Right shin,
Calf muscle,
Right ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third,
Fourth,
And fifth toe,
The whole right side of the body.
Now,
The left hand thumb,
Second finger,
Third,
Fourth,
And fifth finger,
Palm of the left hand,
Back of the hand,
The left wrist,
Lower arm,
Left elbow,
Upper arm,
Shoulder,
Armpit,
The left side,
The left hip,
Thigh,
Hamstring,
Hamstring,
Left knee,
Back of the knee,
Left shin,
Calf muscle,
Left ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
And fifth toe,
The whole left side of the body,
The crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Right temple,
Left temple,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
The nose,
The tip of the nose,
Upper lip,
Lower lip,
The muscles inside of the mouth,
And the tongue,
The cheeks,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle,
The abdomen,
The center of the chest,
The abdomen,
Lower abdomen,
Upper right leg,
Upper left leg,
Lower right leg,
Lower left leg,
The right foot,
And the left foot,
The whole right leg,
Whole left leg,
Both legs together,
The whole right arm,
Whole left arm,
Both arms together,
The whole front side of the body,
Whole back side of the body,
The front and back sides of the body together,
The neck,
Back of the head,
Top of the head,
And the face,
The whole left side of the body,
Whole right side of the body,
The whole body together,
The whole body together.
Your body is now completely and perfectly relaxed.
Feel the force of gravity causing your body to sink down into your bed.
You can now just completely drop your body and allow the earth to cradle you to sleep.
Now scan your awareness through your body one last time,
Beginning with your right hand thumb,
Second finger,
Third,
Fourth,
And fifth finger,
Palm of the right hand,
Back of the hand,
The right wrist,
Lower arm,
Right elbow,
Upper arm,
Shoulder,
Armpit,
The right side,
The right hip,
Right thigh,
Hamstring,
Right knee,
Back of the knee,
Right shin,
Calf muscle,
Right ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third,
Fourth,
And fifth toe,
The whole right side of the body.
The left hand thumb,
Second finger,
Third,
Fourth,
And fifth finger,
Palm of the left hand,
Back of the hand,
The left wrist,
Lower arm,
Left elbow,
Upper arm,
Shoulder,
Armpit,
The left side,
The left hip,
Thigh,
Hamstring,
Left knee,
Back of the knee,
Left shin,
Calf muscle,
Left ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
And fifth toe,
The whole left side of the body.
The crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Right temple,
Left knee,
Right temple,
Left temple,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
The nose,
The tip of the nose,
The upper lip,
Lower lip,
Muscles inside of the mouth,
And the tongue,
Cheeks,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle,
The center of the chest,
The abdomen,
Lower abdomen,
Upper right leg,
Upper left leg,
Lower right leg,
Lower left leg,
The right foot,
And the left foot,
The whole right leg,
Whole left leg,
Both legs together,
The whole right arm,
Whole left arm,
Both arms together,
The whole front side of the body,
Whole back side of the body,
Both the front and back sides of the body together,
The neck,
Back of the head,
Top of the head,
And the face,
The whole left side of the body,
Whole right side of the body,
The whole body together,
The whole body together,
The points of contact between the body and the bed,
The body and the bed.
Feel the force of gravity receive that last little bit of tension as you completely and fully drop your physical body and enjoy sinking down into the depths of unconsciousness.
As the mind becomes increasingly more calm,
You can become more and more aware of the graceful flow of the easy breath.
Just allow yourself to experience the perfect peace of total surrender and the calm stillness As you allow your body to become even more still,
You can experience all matter,
Even the most important thing.
Allow yourself to now perceive only the bio-energetic dimension of your body.
Experience the total stillness of your body.
Experience the total stillness of your body.
Experience all perceptions and all sensations within your body to be only vital life force energy.
Simply energy.
Neither good nor bad,
Neither pleasant nor unpleasant.
Just experience the total stillness of your body.
Feel the energy from the universe revitalizing your body from within the very core of your stomach.
Bring your awareness to the pit of your stomach.
Feel the energy from the universe revitalizing your body from within your very core.
You are receiving universal life force through your solar plexus in the very core of your abdomen.
As you relax the muscles in the abdomen and the muscles of respiration,
You can allow the flow of energy to the solar plexus to flow more freely and smoothly.
You are now being recharged by the cosmic energy of the universe.
Have no concern.
Only eternal cosmic energy.
That is all.
Now completely at peace.
Completely relaxed and comfortable.
Now see yourself walking down a path through a beautiful ancient forest with an endless variety of plants,
Trees,
Birds,
And other wildlife.
The air is crisp and clean and a gentle breeze caresses the skin of your face.
You can hear the distinct sound of a river with water flowing over the surface of the rocks.
You come to the banks of a large and wide river surrounded by trees and a lush green forest.
This is your inner sanctuary.
Here you are completely safe.
Life to release that last little bit of physical and mental tension.
You find a nice soft patch of grass beside the river and decide to sit down and rest.
The earth makes itself soft as a cushion just for you.
Watching the river,
You can see the plethora of life within and around it.
Everywhere you look,
You can see the abundance within nature.
There are various insects hovering above the surface of the river.
Closer to the shore,
There are lotus flowers and a lily pad.
You can see tadpoles,
Small and medium sized fish,
And salamanders beneath the surface of the crystal clear water.
A group of large rocks and boulders creates rapids in the middle of the stream.
On the other side,
You can see a mother duck and six or seven tiny little ducklings trailing behind her.
They turn and travel up a small tributary and continue together out of sight.
The water and air is clean and fresh.
The forest is thriving and in total abundance with life.
A gentle gust of wind caresses your face and runs through your hair,
Refreshing you and allowing you to feel a warm rush of comfort and relaxation spread all throughout your body.
As you begin to recline and fully lie down,
A songbird begins chirping its joyful melodies on the branch of a nearby tree.
When you finally spot this songbird,
You can see its many various brilliant colors.
The way it gleefully hops here and there,
It seems to use its whole body to express the melodies of its song.
A butterfly slowly drifts through the air above your head and lands on a beautiful wildflower just beside where you're lying.
You can see all the intricate details of the colors and patterns on the wings of the butterfly.
A small flower comes floating down from the air above you and lands in the grass.
A little ways away,
Another tiny flower slowly spirals and glides its way to the ground.
The tree above you is in full bloom and thousands of tiny little flowers adorn the branches between the leaves and fruit.
This whole area of the forest has many of these flowering trees.
The entire forest floor is covered in a thin layer of these tiny brilliant little flowers.
The peace and quiet of nature allows you to let go of all thoughts.
Slowly you notice your mind has become very quiet and serene.
You experience yourself as being completely one with all of nature.
As you allow yourself to feel tremendous gratitude for life,
You begin to know that you are not only feeling the same way you are feeling right now,
But you are also feeling the same way you are feeling right now.
You begin to notice a self-born joy flooding up from within your heart.
The same water that provides life for yourself as well.
The same earth that provides food and shelter.
And the same air you breathe is all being shared by every plant,
Tree,
Bird,
Fish,
And animal of the forest.
The same conditions that allow them to exist are the same conditions that allow you to With this new found perception of oneness with all life,
You begin to notice a level of deep inner peace and happiness resonating from within.
Everything is perfect,
In complete balance,
And just as it should be.
Deep down inside,
You can experience that all life in the universe is in perfect order,
Union and harmony.
Bring your awareness down to your heart space within the core of your chest.
Allow yourself to experience the heart space,
Which is the cavity in the core of your chest directly behind the sternum.
Notice your breath stationed at this point within the chest center.
As you inhale,
See a ball of white light expanding from within the heart center.
As you exhale,
It contracts back down to a single point.
Inhale,
Feeling the breath expand from within the chest,
Enveloping your entire body in white light.
And breathe out as the breath contracts back down to a fine point within the core of your chest.
Go on witnessing the breath expanding and contracting within the heart center.
The breath is completely focused at the core of the chest,
Expanding and contracting with the incoming and outgoing breath.
And breathe out as the breath contracts back down to a fine point within the core of your chest.
Allow the vision of a blue lotus blossoming on a still and fresh mountain lake to gradually make itself visible to you.
A blue lotus blossoming on a tranquil and serene lake surrounded by mountains.
The surface of the lake is perfectly still,
Reflecting its surroundings like a mirror.
The lotus adorns the surface of the lake like a jewel.
Birds and eagles can be seen soaring in the sky.
Various mammals make their way to the edge of the water to drink and refresh themselves.
The petals of the lotus are soft yet firm,
Cradling your body and keeping you nice and snug.
The texture of the petals are like fine satin and mold themselves around your body.
Allow the blue lotus within your chest to expand and envelope your entire body.
You are now comfortably lying down within an enormous blue lotus and begin to slowly and gently float and drift down the river and away from the lake.
The waters are calm.
Fireflies can be seen hovering in the shadows of the forest.
There's a certain magic in the air.
The canopy of the trees above provides refreshing shade as you continue to float further and further down the peaceful and relaxing river.
As you joyfully float down the river,
You enjoy staring up at the treetops of the forest.
Behind them you can see the stars,
Constellations,
The moon,
And all the heavens above.
Surrounded by beautiful natural scenery,
You gently and effortlessly float down and down further down the river.
Life and sound within the blue lotus.
The skies are perfectly clear and the glow of the stars seem to be smiling down upon you,
Showering you with their blessings.
You can see shooting stars streaking across the night sky and the occasional satellite drifting through the constellations.
You are serenaded by the pleasant and soothing sounds of the river.
Frogs chirping.
A random splash from fish jumping here and there.
And an orchestra of crickets serenading you while you gracefully float down the river.
Perfectly relaxed.
Perfectly comfortable.
Swimming with the gentle currents which keep you safe and allow you to keep going further and further down.
From the forested mountains and through the foothills,
Valleys,
And on and on down the river.
Not needing to do a thing.
Simply letting go and allowing yourself to become one with the endless and peaceful flow.
You continue to peacefully drift in total surrender while the river twists and turns through the rugged mountain terrain.
Although the narration will now stop,
Your level of relaxation will begin.
And will continue to become deeper and more sublime as you now allow yourself to slip away into the rejuvenating rest of sleep.
Now you finally know you are in the middle of the river.
Music music music music.
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