Welcome to the Sleep Meditation by Stephen Webb,
The Secret Life of a Raindrop.
This meditation is specifically designed to help you to fall asleep your body and your mind and the story really is not to entertain you but just allow you to comfortably fall asleep.
Just before I begin this story let's become comfortable and wiggle into the most comfortable position.
But if you have something really pressing on your mind that just keeps coming up the best advice I've got is to jot it down somewhere and then the mind thinks it's automatically sorted.
Always keep a pen and little piece of paper next to you on the bed.
The mind just thinks the minute it's wrote down that it's all done.
But if you haven't got anything pressing on your mind let's just wiggle into the bed and the main reason we normally struggle to fall asleep is because the mind for some reason doesn't think it's safe,
Doesn't think it's comfortable or secure to do so.
And this might be because you're thinking about something you need to do next week or food that you want to eat or something really important like checking Facebook.
You see the mind doesn't know that these things are not important because you do them quite regularly the mind thinks they're really important.
So if any of these things do crop up in your mind with the urge or desire to do something about them just acknowledge them and smile and go thank you but time to go sleep and your mind will automatically be okay with that.
So we're going to do some stretching and relaxing that prepares the body and the mind for sleep and then I will continue with the secret life of the raindrop that will take you from the clouds right through to the ocean and the cosmic openness of the whole universe.
And the idea is you never get to the end of the story it's quite repetitive and it's quite just my voice and I slowly go quieter and hopefully you don't wake up for the rest of the night.
The story is written and designed so you don't make it to the end.
So the idea is that you have a beautiful deep healing night's sleep.
So again wiggle your body just allow every muscle to relax become aware of your muscles relaxing and become deeper and deeper into the bed.
Now remember it's not about making the muscles relax it's about allowing them to do so.
They know how to relax just the same as your lungs know how to breathe and with each breath we can go slightly deeper and slightly more relaxed.
Now I'm going to ask you to tense up some muscles and then hold them for a few seconds and then release them.
This tells the body that it's time for sleep and time for complete relaxation.
So we'll start with your feet and really tense up your feet and your toes and your ankles hold them really tight hold them and now let them relax.
And now we do the legs and the hips and your bum all those areas just really really tense them up and allow them to relax and notice how much more relaxed they are afterwards.
And now we'll do the whole torso your belly your back and your chest and hold them all really really tight your stomach and your back.
And now let them relax and just feel your body going deeper into the bed.
And now we'll do the shoulders the arms your hands and your fingers just really really hold them all tight really tight and now they relax into the most comfortable place ready for sleep.
And now we'll just do the neck and your face and your eyes and your forehead everything on your head really tight and now let it all relax and now become aware of your breath breathing in breathing out and you'll notice your breath just getting deeper and longer your body knows exactly how to breathe your body knows how to relax.
And we're just going to do that tense one more time but we're going to do every single muscle in your body from the top of your head right down to your tips of your big toes.
So after three one two three tense everything your fingers your torso your bum everything and now let it all go just really deep relaxation into the bed.
And now your body is perfectly ready for a good night's sleep and as you become more aware of your breath becoming aware that your body is falling asleep and then we'll move to your mind but with the mind we're just going to enjoy a story and this story is going to be of the secret life of a raindrop.
If you missed a bit of the story just don't worry it's fine you can always catch that bit tomorrow night.
The idea is just allow your body to relax allow your mind to drift into a deep sleep.
So chapter one the birth of the raindrop.
Up above in the sky where the clouds float freely a tiny raindrop was born.
It emerged from the soft grey clouds feeling light and weightless.
Around it other raindrops were also coming to life like little pearls forming in the sky.
The raindrop felt a sense of joy and wonder at this new world.
The sky was a vast canvas of grey with the occasional glimpses of blue.
Below the earth awaited green and welcoming.
The raindrop began its journey downward joining a gentle dance with the other raindrops.
They twirled and they spun as they fell.
The valley of nature graceful and serene.
As the raindrop descended the gentle pitter-patter of rain filled the air.
It was a soothing sound nice and steady.
The raindrop felt itself relaxed as it fell.
Each moment bringing a deeper sense of calm.
The world seemed to slow down and the raindrop enjoyed every second of its leisurely descent.
The raindrop watched as its fellow drops gathered on leaves,
Formed patterns on windows and created ripples in puddles.
This was a world of simple beauty.
A place of peace and tranquility.
The raindrop felt grateful to be part of this dance.
A tiny but essential piece of the world.
And as this chapter closes you're invited to take a deep breath.
Feeling the calmness of the rain.
Letting its gentle rhythm soothe your mind.
Preparing you for the journey ahead into deep peaceful sleep.
Chapter two.
The forest canopy.
The raindrop reached the edge of the vast forest.
It landed softly on a bright green leaf.
Nestled among tall majestic trees.
The forest was alive with the sounds of nature.
The rustling of leaves.
The whispering of the wind.
And the distant calls of birds.
The raindrop slowly glided down the leaf.
It then gently slid off the edge and landed on another leaf.
And then another.
Each leaf was a new adventure.
A new part of the forest to explore.
Above the canopy of the forest was a tapestry of green with the sunlight peeking through the golden beams.
The air was fresh and filled with the scent of earth and growth.
The raindrop felt a connection to the forest.
A sense of belonging to this lush vibrant world.
As it moved from leaf to leaf the raindrop saw the forest life.
Squirrels darting up trees.
Birds flitting from branch to branch.
Everything was in harmony.
A perfect balance of living things.
As this chapter for the secret life of the raindrop comes to an end.
The raindrop is resting on a leaf.
The forest is sounding a lovely lullaby of nature.
I invite you to relax deeper.
Letting the peaceful energy of the forest fill you.
Easing you further into a deep sense of calm and serenity.
Chapter three.
The gentle stream.
Leaving the forest canopy the raindrop found itself on the edge of a small bubbling stream.
It slipped into the water becoming part of the streams gentle flow.
The stream was a ribbon of clear water winding through the forest over smooth pebbles and soft blood.
The sound of a flowing stream was calming.
A steady soothing murmur.
The raindrop moved with the water gliding over rocks,
Swirling around leaves and sometimes joining other raindrops in the joyful dance.
It felt the coolness of the water.
A refreshing embrace.
As the stream re-ended through the forest the raindrop saw the flowers on the bank.
Fish swimming lazily.
The dragonflies hovering above.
The world from the stream was peaceful.
A slowly paced journey through nature's beauty.
The raindrop felt a sense of ease.
Letting the current guide it without any hurry.
The streams path was a gentle winding route.
Always moving yet never rushing.
The sound of water flowing over rocks was a natural melody.
A lullaby for the soul.
The raindrop felt itself becoming more relaxed with each twisting turn of the stream.
As this chapter ends you're invited to follow the flow of a stream in your mind.
Letting its steady gentle movement lull you into a deeper state of relaxation.
Ready for the next part of the journey.
Chapter 4.
The Slow River.
The stream eventually joined the broader,
Slower river.
The raindrop entered the river,
Feeling the change in pace.
This river was calm and majestic.
Moving with a quiet strength.
The water was deeper.
The surface was smooth,
Reflecting the sky and the trees.
The sound of the river was a soft continuous lapping against the riverbanks.
The raindrop moved along with the river,
Now in a slow graceful slide.
It passed by tall reeds,
Overhanging branches and pebbled shores.
The river's course was serene.
A tranquil passage through the landscape.
Along the river there were moments of stillness.
Where the water seemed to pause and rest.
In these moments the raindrop felt a profound peace.
As if time itself had slowed down.
The gentle sound of the river was comforting presence.
A constant in the world of change.
The river's journey was not just a path through the land,
But also an inward journey.
The raindrop felt a deeper connection with the world.
A sense of being part of something larger and more meaningful.
The river's gentle flow was like a meditation.
A journey towards inner peace.
As this chapter moves to a close,
You're encouraged to feel the slow steady rhythm of the river.
Allow its calmness to wash over you,
Carrying you further into a state of deep relaxation.
Chapter 5.
The expansive ocean.
The river's end brought the raindrop to the edge of the vast ocean.
As it merged into the ocean,
The raindrop felt an immense sense of space and freedom.
The ocean was a boundless expanse of blue stretching as far as the eye could see,
Under a wide open sky.
The sound here was of distant waves.
A gentle repetitive sound that was both calming and powerful.
The raindrop moved with the waves,
Rising and falling in a slow,
Graceful rhythm.
The vastness of the ocean made everything else seem small and distant.
A world away from any worries or thoughts.
The raindrop saw the sun reflecting off the water,
Creating a path of shimmering light across the waves.
The ocean's surface dotted with a gentle rise and fall of distant waves.
Like the steady breathing of someone sleeping,
The horizon was a line where the sky and sea met in a tranquil embrace.
Just imagine the calmness of the waves,
As if they're matching your slow deep breaths,
As the waves gently carrying you to a deep sleep.
Chapter Six.
The Cosmic Cycle.
In the final chapter the raindrop begins to feel lighter,
As it slowly evaporates,
Rising from the ocean back into the sky.
The ascent is peaceful,
A gentle lifting and feels like being carried by a soft breeze.
The raindrop ascends higher,
Leaving the ocean far below.
The raindrop feels a sense of completion,
A journey that has come full circle.
As the raindrop rises,
It sees the world from a new perspective.
The forests,
The rivers,
The ocean,
Are part of the larger interconnected world.
The raindrop understands that this is part of the cycle,
Always changing,
Always flowing and never-ending.
The raindrop is not just water,
But a symbol of life and continuity.
The ethereal sound of the background is a reminder of the unseen forces that guide us and shape us in our lives.
As the story concludes,
The raindrop rejoins the clouds,
Ready to begin its journey anew.
You too are invited to feel the sense of renewal,
Of being part of something ethereal and ever-changing.
As you drift off to sleep,
You carry with you the peace and tranquility of this journey.
A journey that never truly ends.
As you become aware of your breath,
The perfect breath for sleep.
Goodnight.
