Good evening,
It's Tansy here.
With a deep sleep meditation designed to help you fall asleep in as little as five minutes.
Ease anxiety.
And quieten an overthinking mind.
So for now.
.
.
This is your time.
Make yourself.
Really comfortable.
In your bed.
Taking a little time.
Get things just as you like them.
And then gently.
Closing down your eyes.
As you settle.
Begin to notice any effort.
You can release.
A little tightness in your shoulders perhaps.
The feeling of bracing.
Or holding yourself up.
You can let go of all of that now taking a slow comfortable breath in and breathing out.
Gently.
Allowing some of that effort.
Leave.
With.
The breath.
And another breath in.
A little fuller if that feels pleasant.
Feeling the movement through your chest and belly for allowing the air to flow out again.
Releasing.
A little more.
And again.
Breathing in comfortably.
And breathing out slowly.
Letting the weight of your body Settle.
Into the bed.
Each breath.
Giving you a moment to ease.
A moment.
To move a little further.
From everything.
You have been doing.
And as you continue breathing in your own comfortable way.
I would like you to imagine something a little different Imagine.
That you could draw the breath.
In through the very tips.
Of your fingers.
Think about this.
Idea.
As the air is drawn up.
Through your hands.
Perhaps noticing.
Delicate warmth across your palms.
Or a gentle tingling along your fingers.
Or simply imagining.
What that might be like.
Allowing this feeling.
Travel from your fingertips towards your wrists.
And slowly along your forearms.
Through your elbows and into your upper arms.
Moving comfortably towards your shoulders as their ears.
Each and every easy breath.
Bring relaxation.
A little further into your body.
And now as you breathe out,
Imagine that feeling flowing downwards from your shoulders through your chest and your belly.
Down along your legs to your ankles and your feet.
Allowing any tension you are ready to release to pass out through the soles of your feet.
Breathing in.
.
.
Receiving air through your fingers Breathing out letting it move through you.
All the way down.
Like a slow current of warmth.
Finding its way through your body.
Easing the places.
That have been working hard.
With each breath.
You can allow yourself.
Calm a little more absorbed in this feeling.
Following it quietly.
As the day begins to feel further away.
Notice the weight of your head resting against the pillow perhaps feeling how much support is already there and allowing your head to become a little heavier.
Than noticing your feet.
Resting at the other end of the bed.
Letting them settle too.
As your legs begin give up their efforts.
For you,
This might feel like war.
Happiness.
Or simply a pleasant sense.
Of being able to stop for a while.
Allowing comfort.
Gather around you.
While that imagined breath continues entering through your fingertips and leaving through your feet.
You might like to add a quiet word to the next breath out.
Relax.
Just saying it silently.
Without needing to make anything happen.
Another easy breath in… and out and relax.
Letting the word become associated.
The feeling of putting things down.
Again,
Breathing out.
Relax.
And once more in your own time.
Relax.
Then allowing even that small task to fall away now as you lie comfortably beneath your covers.
Become aware of the softness around you.
The fabric against your skin.
The pillow taking the shape of your head.
The mattress supporting the length of your body.
Perhaps you can feel yourself settling more fully into that support.
Allowing it to hold you.
While each breath brings another small easing through your muscles.
Concerns of the day can begin to lose their urgency.
Moving into the background.
The feeling of lying here becomes more familiar and more comforting.
And perhaps this room.
Can feel like your own quiet retreat.
For tonight.
Somewhere you can close the door on the activity of the day and give yourself a little peace.
Your arms growing loose and heavy your legs resting easily.
The little muscles around your eyes.
Beginning to soften beneath your closed eyelids.
You may notice.
The coolness of a sheet.
Or the pleasant warmth beneath your blanket.
If you need to move a little to become more comfortable.
Do that.
And settling again.
The reassurance of the bed beneath you.
Letting your attention return to the movement of your breathing.
Quiet rides.
From the gentle falling away.
Thoughts may still come and go.
Do not have to finish each one.
Perhaps letting a thought drift past.
Slightly as a seed carried on the evening air.
And while it moves on You remain here.
Comfortable and supported.
Breathing in a little ease.
Breathing out some of the effort you no longer need there may be sounds around you too something outside the room.
Faint movement in the house or the quiet background sound of the night.
You can let those sounds come and go.
Without needing to follow them.
Returning each time to this lovely feeling.
Resting.
Perhaps a little warmth across your face or a comfortable heaviness through your limbs.
Simply noticing whatever is there.
And allowing yourself.
To settle further.
And now imagine.
That you are resting on a peaceful beach.
The moonlight.
The sand beneath you is fine and smooth.
Just the right softness.
To support your body as you settle.
Seems to mould gently around you.
Making a comfortable place for you to lie.
There is a light freshness to the air pleasant against your skin.
Faint scent of the sea reaches you.
On a small,
Gentle breeze.
Above you the sky is deep and spacious.
Moonlight rests over the shore.
Giving everything a soft silvery outline.
Nearby the sea moves in a steady rhythm.
Wave approaches.
Brushes across the sand.
And slowly draws away.
And another follows.
The same easy movement.
There is something reassuring about hearing that familiar sound again.
Nothing you need to anticipate You can simply let the water move while you rest beside it.
Your own breathing may begin to feel more unhurried.
Your body finding its comfortable pace.
Without you needing to direct it.
Across the bay the moon's reflection.
Gently over the surface small patches of silver appearing and fading.
As the water shifts beneath them.
And between the waves.
You become aware of the quiet.
Little space where everything seems to pause.
You can rest in that space for a moment just the beach beneath you the sea nearby.
And the cool softness of the night.
Perhaps your jaw can release a little more now your lips resting easily.
Your shoulder is settling.
And your hands becoming still.
Your legs can give their weight completely to the sound.
Letting yourself be held.
Without needing to hold on.
The waves continue Any remaining thoughts?
Can feel smaller against the space of the night.
Present for a moment.
Becoming less distinct.
As your attention drifts back to the water.
Nothing here needs to hurry.
You can stay as long as you like.
Resting beside this quiet sea and if sleep begins to draw you in.
To let yourself follow.
Allowing the seam to soften.
As you drift.
No need to keep the picture clear.
And now with your body resting so comfortably.
We can invite a little more ease into your mind Imagine a small glow.
Just above the crown of your head.
Gentle golden light.
With a soft white centre.
Like a candle shining through frosted glass.
Has a lovely warmth to it.
Something calm and reassuring.
That you can simply allow to be there.
As you breathe in comfortably Imagine that glow opening out.
Gradually becoming a rounded pool of light above you with the next breath out.
Allowing a little of its warmth to flow down through the top of your head.
Almost like a fine stream of warm water.
Moving slowly into the space behind your forehead and around your resting eyes.
Wherever it reaches.
You can imagine the effort of thinking beginning to ease.
That soft golden warmth spreading through your head.
Reaching the places where you've been concentrating Remembering.
Or trying to work something out.
You do not have to push those thoughts away.
Just allowing the light to settle around them.
Until they begin to lose some of their shape and importance.
As though the edges of each thought could soften in the warmth.
The glow continuing around the back of your head behind your ears.
And down into your jaw.
Then through your throat where the words of the day can become quiet.
Things you said.
Things you might have said.
And the conversations you no longer need to continue tonight.
Allowing them to trail away.
And still that warmth is flowing.
Gently and steadily.
Down into your chest.
Spreading across the space around your heart.
Bringing a lovely sense of comfort through your shoulders and along both arms.
Into your hands now.
Right to the ends of your fingers.
As though each fingertip held a little of that golden glow.
And up through your neck again.
Until your head and your chest feel connected by this same soothing warmth.
Imagine the light becoming a little fuller now.
Reaching into any place that still feels busy bringing softness into the smallest spaces.
And as the glow fills out perhaps the thoughts become less noticeable your attention resting more easily in the warmth.
And in whatever your mind was saying.
Allowing that lovely feeling to extend a little beyond your body.
Until you are resting within a soft haze of gold.
Comfortable inside it.
With nothing you need to find beyond it.
Perhaps that haze can seem to open into a much wider space.
Something peaceful and gently luminous.
With no particular boundary you need to imagine.
A feeling of being surrounded by warmth.
Breathing easily within it.
Allowing the light to become less of a picture and more of a quiet feeling you can rest into.
Your mind has less to hold now.
The things that occupied it have begun to move further away.
Leaving a little more room for stillness your body supported.
Your face soft Your thoughts no longer needing to lead you anywhere.
And from here you can listen as closely or loosely as you like.
There may be words you hear.
And others that pass by without you noticing.
Allowing my voice to accompany you while you continue drifting towards sleep.
Perhaps somewhere within that soft glow.
You begin to sense the doorway.
A simple opening.
Outline touched with the same gentle light.
Beyond it is the beginning of dream.
You do not need to know what the dream will be There is just a quiet sense of somewhere comfortable waiting for you.
And in your imagination.
You can allow yourself to move towards that opening.
Easily.
So the next part of your rest is already coming to meet you.
There is no effort in crossing through.
You may picture a step.
Or simply find you are already on the other side.
The world beyond feels soft and spacious.
Colours blend gently into one another.
Little glimmers appear in the distance.
Like light seen through a mist You do not need to look closely at any of them.
You can drift through this place.
Feeling lighter in your imagination.
While your body remains comfortably heavy on the bed.
And with each easy breath,
The familiar room can feel less important.
The day a little further away.
The dream a little nearer.
There is somewhere here for all of you to rest.
Allowing yourself to receive that comfort.
Without needing to understand it.
Now even the dream can begin to fade at the edges.
Becoming quieter within.
The surface of a sheltered pool.
Where the evening breeze has passed Your mind can gradually settle.
Small movements easing away.
Until there is less and less to notice if another thought appears.
You can allow it to pass at a distance.
Something you happen to notice.
Without needing to call it back.
And then returning to the quiet that is already here.
Perhaps there are longer pauses between your thoughts.
Perhaps the thoughts themselves are becoming less complete.
Few words that trail away before the sentence ends.
Image that softens before you need to make sense of it.
You can let them become unfinished My words can do the same.
Their meaning becoming less clear.
Until all you need is the gentle sound of a voice while you rest.
Beneath it.
Your own breathing.
Moving easily.
With nothing you need to add.
There is less to follow now.
Less to work out.
Just this comfortable weight.
And the quiet around you.
Allowing the last little traces of the day.
To drift further away.
As you settle more deeply.
And to rest.
