River Of Change-Sleep Guided Meditation

Let me guide you down a journey of removing obstacles in your path just before you fade away into a restful sleep. This guided meditation begins by relaxing your body and mind. When your body and mind become relaxed, you can easily use your imagination to enter the journey of change. Allow yourself to sink deeply...deep inside of yourself where true changes occure.

Transcript

Lay down gently in your bed.

Take a moment now to make any adjustments in your body that will allow you to rest comfortably.

For just a moment,

I'd like you to focus on your breath.

Gently notice the air filling your lungs as you inhale,

And notice the air leave your lungs as you exhale,

Releasing.

Our bodies breathe for us naturally and automatically.

There is nothing to do or think about.

Our bodies simply do our breathing for us.

We have the power to control our breath.

We can use our breathing to help our bodies to relax.

And when our bodies become relaxed,

The mind will follow.

Focus on your breath.

We're going to slow things down.

We're going to slow down your breathing.

Begin a nice,

Slow,

Deep breath in through your nose and slowly exhale out your mouth.

Slow breath in through your nose,

Letting your lungs become completely filled with air.

And when you can't expand your lungs anymore,

Simply release all the muscles and all control,

And your lungs will naturally expel all the air out through your mouth.

Our minds think thoughts automatically and naturally.

Many times we don't even need to think.

Instead,

The thoughts just appear.

Just like our breathing,

We can slow down our thoughts.

It's so easy to do.

All you have to do is listen.

Listen to the sound of my voice as you allow yourself to close your eyes and begin beginning a journey of relaxation.

I'm going to guide your awareness and your thoughts.

When your awareness and thoughts are guided,

It becomes easy to drift off into a nice,

Pleasant state of relaxation.

Focus on your hands.

Notice the feeling of the material beneath your hands.

Notice if your hands are clasped together or are separated.

Perhaps you become aware of your palms supporting the weight of your hands.

Quickly concentrate on your hands and experience everything you can about your hands,

Just your hands.

Focus on the image of your hands in your mind's eye.

Just concentrate on your hands forming a picture in your mind with your eyes gently shut.

You may begin to notice a gentle weight pressing down on your eyelids,

A very nice,

Gentle pressure on your eyelids,

Pressing them shut,

Allowing yourself to simply slip into a nice,

Pleasant state of relaxation.

This relaxation slowly begins to wash away any stress and any tension.

This relaxation now begins to wash away that image of your hands in your imagination as you let the image of your hands in your imagination simply fade away like an echo far,

Far off in the distance,

Fading away into a far,

Far off place now,

Allowing yourself to enjoy the calming sensation of peace beginning to seep gently into your body.

Many people find that their minds have a tendency to wander about.

You may find yourself thinking about responsibilities,

Plans for the future,

Or perhaps even events of your past.

The tendency for your mind to wander is completely normal and is to be expected.

You need not stress and worry that your mind may be wandering.

Simply allow yourself to place these wandering thoughts into a nice,

Peaceful,

Restful pause,

A pause in which these wandering thoughts can remain still,

And you do not need to worry about forgetting,

And you will be able to return to these thoughts later.

Anytime your mind wanders,

Simply focus your attention back to the sound of my voice,

Always remembering that you will not forget what you need to remember.

As you now find yourself sinking even deeper into relaxation,

Feeling so good as you let go and allow yourself to sink deeper and deeper into relaxation,

I'm going to guide your awareness to parts of your body,

And as I speak,

Simply focus on each part of your body that I mention.

I want you to imagine that your attention has the power to wash away all tension,

Leaving you feeling loose,

Limp,

And weightless.

Go at peace as you begin now to focus on your face,

Allowing all tension to drain away from your face as the relaxation seeps down through your neck,

Allowing your neck to gently rest,

Letting the relaxation spread now down to your shoulders,

Allowing your shoulders to let go,

Sinking,

Drifting deeper and deeper into relaxation.

You've relaxed your face,

Your neck,

Your shoulders,

And now you can allow yourself to feel the relaxation glide down your arms,

From your arms to your hands,

As your hands begin to feel so heavy,

So heavy as though a gentle weight is pushing down on your hands.

And I wonder if you can allow yourself to drift just a little bit deeper and deeper down into a nice,

Very pleasant state of relaxation,

Letting go,

Just letting go.

As you begin to really start enjoying this nice,

Pleasant state of relaxation.

Your attention on your face,

Your neck,

Down to your shoulders,

Down to your arms and hands,

Has washed away all tension.

And now this soothing relaxation spreads to your chest,

From your chest now rinsing its way down to your stomach,

Rinsing away all tension,

From your stomach down to your pelvis,

Now washing over your hips as you sink,

Drifting deeper and deeper down,

Feeling so calm and so at peace as you simply let go,

Allowing the relaxation to soothe its way down through your thighs,

From your thighs to your knees,

Rinsing away all tension down through your calves,

Your calves and your ankles,

Now filling your feet with a gentle,

Weightless feeling of relaxation.

Sinking,

Drifting deeper and deeper down slowly into a nice,

Pleasant relaxation.

This feeling of relaxation feels so good.

And the more you feel this gentle relaxation,

The stronger you want it to get.

It feels so good just to let go and relax,

And it's going to get even better as we go along.

All weight,

All stress,

All tension you have been carrying is beginning to fade away as you simply float deeper and deeper down,

Feeling so weightless now.

In just a moment,

I will begin to count,

I will count to three,

And when I reach three,

We will slip,

Sink,

Drift deeper and deeper down,

Deeper and deeper down into a nice,

Calming relaxation,

A relaxation that is going to continue to grow as we go along.

Getting ready now.

Here it comes,

One,

Two,

And three,

Sinking deeper and deeper down,

Feeling so calm,

So free,

And so at peace.

You will find now that your body feels very relaxed,

So relaxed and free of all tension,

Weightless and supported in peace.

This wonderful relaxation is going to increase throughout your entire body.

This relaxation will gently pull you deeper and deeper down into a place of rest,

Pulling you down into a nice,

Peaceful,

And safe pause,

A pause in life that you deserve and yearn for,

Fully suspending you in comfort and healing.

And I want you to get ready to fully allow yourself to let go so that you can experience a sense of complete relaxation,

A sense of weightlessness as I guide you once again to wash this relaxation over your entire body,

Rinsing away all remaining tension,

Rinsing away all your worries,

All your stress.

Notice the muscles of your face become relaxed as you let go and allow the relaxation to wash down your neck.

Notice how loose,

Limp,

And weightless your neck has become.

You have allowed your face and neck to relax,

And the relaxation rinses away tension all the way down to your shoulders.

Let your shoulders sink now,

Feeling so calm and so at peace as you feel this relaxation spread deeper and deeper down through your arms,

All the way down to your hands,

And you feel a sense of gentle weight pulling down on your face,

Pulling down on your neck,

Down through your shoulders,

Your arms,

And your hands,

Gently pulling your body deeper and deeper down into relaxation.

Feel the relaxation spread into your chest,

Glowing now the relaxation sinks deeper and deeper down to your stomach,

Rinsing away all tension,

And now the relaxation drifts deeper and deeper down to your hips,

Spreading now through your pelvis,

Rinsing away all tension down through your thighs,

Down your thighs to your knees,

Deeper and deeper down through your calves,

Your calves to your ankles,

Now spreading over the tops of your feet.

Feel a nice,

Pleasant,

Warm weight gently pulling down on your feet,

Pulling you down deeper,

Sinking,

Drifting,

Drifting away,

Deeper and deeper down as you now feel your entire body.

You now feel your entire body begin to follow the gentle weight on your feet.

This gentle weight is pulling your entire body all the way down into a nice,

Pleasant state of relaxation,

Feeling so weightless,

So calm,

And so at peace as time begins to slow.

Time continues to slow.

Time stops.

You can give yourself the permission to place all thoughts of your life on a temporary pause.

You know that you can return later to these thoughts after you are fully rejuvenated,

And you will be ready to take on any task with full confidence.

I want you to think about what it's like to dream for just a moment.

I wonder if you can dream a dream,

Feeling so relaxed and using your imagination,

You can easily dream a dream.

It's as easy as stepping through the doors of an elevator.

Stepping through the doors of an elevator as the doors close,

You notice that there are 10 buttons for 10 floors of this building.

The elevator you are in is going to descend from the top story of this building all the way down to the first floor.

And with each floor the elevator passes by,

You will notice yourself drifting even deeper into relaxation.

With each floor that passes by,

Your relaxation is going to double.

Notice the floors begin to pass by.

Starting from 10,

Noticing how good it feels to begin to descend,

Simply letting everything fade away and focusing.

Notice on the sound of my voice as the elevator passes the 9th floor.

As you begin to become amazed at how much more relaxed you are feeling than you were the moment before,

And you want this relaxation to grow even more.

And the level of relaxation amplifies all the way down to the 8th floor,

Feeling so calm and so good as you let all of your remaining stress and tension fade away.

Fading away as the elevator continues to descend,

Deeper and deeper down to the 7th floor,

Your entire body feeling so loose and limp.

It feels as though you are simply gliding down,

Gliding down each floor all the way down to 6.

Starting to notice how your body seems to be gently melting,

All tension leaving your body as you sink down to the 5th floor.

All muscles in your body are now fully relaxed.

You don't even need to support yourself right now.

This relaxation supports you deeper and deeper down,

All the way down to the 4th floor.

You can feel the relaxation begin to radiate.

The relaxation radiates around your entire body.

Your body feels so supported,

And you seem to simply float all the way down to 3.

The warm relaxation surrounds your entire being in a gentle glowing sense of peace and security.

This is a sense of peace and security that you do not need to hold.

This peace and security holds you,

And it carries you all the way down to 2.

Being so supported,

It's so easy to enjoy a still,

Calm mind.

All you have to do is rest in the stillness.

Everything else is important right now.

This peace and security invites you now to fully let go.

Get ready to fully let go and relax.

And when you are relaxed,

It becomes so effortless to fade away into a nice,

Pleasant dream.

Here it comes,

Sinking deeper and deeper down,

Deeper and deeper down,

So calm,

So at peace,

Feeling now more relaxed than you have ever been in your entire life,

Fully suspended,

Fully calm as all tension is washed away.

I want you to imagine what it would be like to dream a dream.

A dream happens for you,

And all you have to do is go along for the ride.

All you have to do is step into the dream and let the dream take hold of your imagination.

It's as easy as stepping through a doorway.

Stepping through a doorway as the elevator door slowly opens and you look down on your feet and begin taking your first steps out of the elevator and into a dream.

You begin to notice the floor beneath your feet has become a little bit soft and with each step you take,

You begin to hear a subtle sound of the earth with soil shifting between your steps.

You take in a nice,

Deep breath and you notice the smell of pine trees.

You wonder if it's a summer's day,

For the sun is shining down upon you and you begin to notice the warmth of the sun caressing the surface of your skin as this warmth seems to seep deep through your cells all the way down to your bones,

Filling you up with a calm sense of peace and security.

The weather is not too warm,

Not too cold.

You notice how the weather is that of a perfect summer's day.

Stepping down at your feet,

You notice that you are along a dirt pathway.

Finding this dirt pathway are vibrant green plants surrounding you and your path.

Walking around further and further out,

You can see that you are in a forest.

Large,

Tall pine trees surround you.

Your branches reach far and wide,

Providing you with shade here and there.

As you look up,

You begin to notice birds in the branches of the trees and their chirping seems to be a greeting to you.

With each step,

Moving your feet step by step down the path,

You begin to hear what sounds to be like a gentle river in the far,

Far off distance.

Over and deeper down the path you go,

Getting closer and closer to this gentle river.

The path takes you down a little clearing in the forest between overhanging pine trees gently rustling in the breeze.

You make your way to a dock and you notice the dock has stairs leading to it.

You see a small boat tied to the edge of the dock and you can imagine yourself lying down in that boat as the gentle river carries you down along a nice boat ride.

You wish to ride the boat and you slowly begin to make your way down the stairs leading to the dock.

You decide to make a game out of going down the stairs.

You decide to count.

Counting down each stair you pass,

Slowly descending.

You begin at the top,

Taking your first step,

Starting with ten,

Really beginning now to focus on that boat and where it will take you.

Focusing on the boat as you descend even more all the way down to nine.

You think about riding this boat,

Wondering where it will take you and you begin to think about where you want to go.

Thinking about where do you want to go in life,

Who do you want to be,

What do you want to do,

Descending now all the way to eight.

Deep down inside of yourself there is something you know you want to do with your life.

There is something deep,

Deep down inside that you know you would like to do that would make you much more fulfilled and bring so much joy into your world.

This vision may not be as clear as you'd like it to be,

But you know you can trust your mind to tell you this information when the time is right.

Just like we trust our minds to think and our bodies to breathe,

You can trust that you will reveal to yourself what you need to know when you are on the right part of the journey.

Descending now to seven.

Thinking now about how easy it is to simply walk down these steps and towards the boat,

A boat that will carry you along the current towards your destination.

Deeper and deeper down towards your goals and your dreams all the way down to six.

You notice how easy it is to descend these steps and you notice how free you seem to glide freely and effortlessly you glide down these steps all the way down to five.

As you reach the fifth step,

Your vision of the boat waiting for you is very clear.

You can see the boat now and you realize how this boat only has enough room for you.

You begin to wonder what else you will be able to fit into this boat besides yourself.

As you continue descending the stairs all the way down to four,

You take a moment to think about all the things you need to let go.

Think about any extra weight,

Anything you have been carrying onto that will be just too heavy and will take up too much room on your coming journey.

It becomes clear to you that you have to leave many things behind.

There's been some changes you've been wanting to make and you need to leave some things behind.

Take a moment and think about deep,

Deep within yourself any obstacles,

Any extra weight you are carrying.

And focus as you descend all the way down to three.

Searching deep,

Deep inside of yourself.

You notice how this search deep,

Deep inside of yourself is like exploring a large house with many rooms and the lights have been turned completely off.

In just a moment,

I'm going to give you a flashlight that will light up each once dark room of this house deep,

Deep inside of yourself and the light will shine away all darkness.

It will shine away all obstacles,

All extra weight that you have been carrying.

Take this flashlight now as you descend all the way down to two.

Searching now deep,

Deep inside of yourself.

Exploring the dark house with many rooms.

Noticing how all weight,

All obstacles deep inside of yourself simply fade away as the light from your flashlight washes over them as you explore each room,

Room by room.

Raining light on every crevice,

Every corner within these rooms as this beautiful house slowly becomes free of clutter.

Taking a moment now to search any remaining rooms,

Filling these rooms up with light as all obstacles inside of yourself fade away.

And you know that when you reach the last step,

You will be ready to move forward down your journey towards your goals,

Free of limitations.

Get ready to take this step all the way down to one.

You have reached the dock and you feel so weightless.

You feel a sense of excitement for your future.

Step by step walking down the dock,

You can see a small boat just big enough for you.

You need not worry about carrying extra weight,

For you have already released everything you need to release.

And this will allow you to travel freely down the river as the river carries you down,

Down to your path,

The path that leads you to your goals and your desires being fulfilled.

You step down into the boat and you take a look at the rope wrapped up on the dock.

This rope served a good purpose.

It held the boat in place so that it would not drift down the river until it was ready.

The boat was waiting for you all this time and you are ready to travel down this river.

You begin to untie the rope that once served a purpose.

The rope held the boat in place until it was ready to travel down the river.

And now that you are in this boat and you are ready to move forward,

You can release this final obstacle and untie this rope.

You have completely untied the boat and you give a gentle push off from the dock and you sit back and lie down in this boat as the gentle current of the river carries you down the path.

There is nothing you need to do.

The current carries you.

The current carries you as easily as our bodies breathe for us,

As easily as our minds think thoughts for us.

And you can trust the current and you can trust yourself and you can trust that you will arrive exactly where you need to be.

Sitting there in this boat,

Enjoying the gentle sensation of being pulled down a gentle river,

Looking up at the clouds in the sky,

The great big blue sky,

It becomes easy to fade away to a nice gentle sleep,

A sleep in which you can dream a dream.

And it's as easy as being pulled gently down a river,

Trusting the current and trusting yourself.

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Reviews

TY,

Very Relaxing 😎

Namaste

Peace Shalom

Amazing, thank you!!

Very helpful. Many thanks 🙏❤️

Had the desired effect! Did not hear very much of it! Thank you so much. 💤💤❣🙏

Thank you! I love this meditation, it softly guided me to a deep sleep. Really wonderful!

It worked!