This meditation is to guide you down into a restful and rejuvenating deep sleep.
Often when we go to bed and really want to get a good night's sleep,
If we're stressed,
If we're anxious,
If we're feeling upset,
Our mind will just keep going over these thoughts,
These feelings,
These stories,
These judgments,
Any events of the day,
And it keeps us from really falling asleep and having that deep sleep that we need.
So we are going to take a moment to have one last chance to think about all of these things.
So settle in to where you are at.
Get as comfortable as you physically can.
And let's take a deep breath together.
Breathe in and breathe out.
And I want you for a few minutes to allow your mind to go through any worries,
Concerns,
Anything that feels stressful,
Anything that is difficult for your mind to let go of.
Go ahead and think as hard as you can about anything that feels stuck in your mind,
Anything that keeps playing over and over and over again.
Let it come into your mind.
But what we're going to do is you're going to give each thought one chance to come into your mind,
And then you will let it go.
So as each thought arises,
Say to that thought,
Okay,
I've acknowledged you,
And now you must leave.
So think a thought.
Give it a chance to kind of present itself.
And then say,
I see you.
Now it is time for you to go.
So hear these thoughts,
Watch these thoughts,
Keep acknowledging them as they come.
And continue to say,
I see you.
I acknowledge you.
I hear you.
Now it is time for you to go.
Acknowledge it.
And then send it on its way.
And just keep doing that.
Any feeling that comes up,
I feel you,
I see you.
Now it's time for you to go.
Any memory that plays through your mind on a consistent basis that keeps you from sleeping,
I see you.
Now it's time for you to go.
Each thought,
Each feeling,
Each memory,
Each story gets one chance in your mind.
You acknowledge it.
And you keep asking it to leave.
It's time for you to go.
You're emptying these thoughts out by actively letting each of them go.
And sometimes it'll happen that if you've already thought about something,
It's going to come back around.
Let it know that you are letting it go once and for all because you deserve a deep and restful sleep.
We're going to give you a few more minutes to let everything come.
Again,
You're going to continue to acknowledge it,
I see you.
And then you're going to ask it to leave once and for all.
I see you.
And it's time for you to leave once and for all.
I see you.
It's time for you to leave once and for all.
Restful sleep is natural for you because it's natural for everyone.
Sometimes thoughts have control over us,
That's okay.
But tonight,
You are going to sleep.
Tonight,
You are going to be done with the overthinking and allowing your mind to take over.
Tonight,
You will sleep deeply.
Allow any last thought to come up,
Any feeling,
Any memory,
Any emotion,
Anything that wants to get in the way of your deep sleep.
And say,
Leave my mind so that I can have the natural restful sleep that I deserve.
Just take a deep breath in and let it out.
One more deep breath in.
Feel your body becoming lighter.
And notice that your mind is more free.
Allow a floating sensation to sweep over you.
Feeling relaxed.
Feeling the most relaxed you've felt in a very long time.
Notice your breath.
Maybe it reminds you of a calm breeze.
Or a serene ocean.
Or perhaps a stream that is trickling by.
Your breath is very similar to these nature scenes because your breath is the most natural thing in this world.
Breathe.
And allow your breath to slow down a bit.
Feeling even more relaxed and ready to doze off into a beautiful,
Deep sleep.
Allow your body to sink into your bed even more and welcome this sleep.
Feel your pillow.
Feel it supporting your head.
Take a moment and just appreciate your pillow.
Feel your bed,
Your blankets and your sheets.
And allow your body to feel loved and supported by them.
Noticing that you're feeling even more sleepy.
More relaxed.
Your body feels heavy.
Your mind is clear and free.
The sound of my voice is starting to become distant.
The sensations of sleep.
Notice your body is becoming even more,
Feeling more tired.
Moving even closer.
You deserve,
You deserve to sleep in a way that you feel completely rejuvenated.
Everyone you know deserves to see you well rested.
And they are overjoyed to hear this news when you tell them that you are getting more natural,
Deep every single day.
Your dreams are constructive and offer a space for learning.
Your dreams contribute to a happiness.
Your dreams compliment your good qualities.
You sleep deeply.
It is effortless for you to get to sleep.
Sleep comes easily for you.
Sleeping soundly is natural for you.
Those you love are delighted that you sleep so deeply,
Getting the rest you need.
It is your human right to always get a good night's sleep.
It is your human right to be completely rejuvenated when you rise.
You deserve this and you always have.
Just let my voice completely fade away and enjoy this deep sleep.
Namaste.
