Hey,
I'm Cyrus.
Welcome to this sleep meditation for insomnia and difficulty sleeping.
Take a moment to set up your room to be as dark as possible.
Set up your environment to be as soothing and as quiet and free from distraction as you can,
And then gently climb into your bed and get as cozy as possible.
I suggest lying on your back with your legs straight out and your arms by your sides so that your energy can flow as smoothly as possible,
And just feel yourself already easing in to the support underneath you.
Take a gentle deep breath in through your nose,
And on the exhale,
Feel yourself sinking even deeper into the support.
Let's take two more deep breaths to begin to settle the mind even slightly,
Breathing deeply and slowly in through the nose,
And allowing it to flow slowly out through the mouth.
And pay attention to the flow of your breath on this next one as you breathe in deep all the way to the toes,
And notice the breath as it rolls back up through the body and out through your mouth.
Begin to notice the sensation of the bed making contact with your back,
And the sensation of any clothing or sheets or blankets that may be around you.
Feel yourself releasing your attention from your mind as you start to feel and sense the sounds of the room around you and of this track.
Feel yourself releasing your thinking mode just a little bit and melting into sensing and feeling mode as you listen to the sounds that surround you.
Start to pick up on the details of the sounds,
Paying close attention.
Can you notice the layers of the sounds as if they're stacked on top of each other?
Noticing how the layers of those sounds are interwoven with each other,
Creating a seamless,
Subtle orchestra effect of sounds.
And now with more attention gently being poured into this moment,
Start to set an intention for this session.
You might choose something like,
I am trusting the universe to heal and uplift me,
Or whatever you choose in the present tense,
Repeating it three times in your mind or gently whispering it out loud now.
And now feel the energy of that intention crystallizing in your body,
Already moving you into alignment with that intention.
And with that subtle sense of clarity emerging,
Begin to move your attention like a spotlight through your body.
If your mind drifts or thoughts arise,
That's okay.
Just notice them and keep gently,
Firmly bringing your full attention back to the area that we're highlighting with our internal spotlight.
Beginning at your neck,
Feeling the energy within the neck.
Not thinking but simply sensing the sensations within the neck.
Dropping down into the heart,
Feel the energy in your heart.
Seeing the rise and fall of the breath in the heart area,
Soothing and calming and slowing your heart rate slowly and effortlessly.
Move your attention down into your upper belly and solar plexus area.
Notice the particular texture of energy at that spot.
And drop down to the belly button area of your belly.
Dive into the energy at the belly button area,
Like you're taking the nasty plunge,
Diving deeper into the layers of cooling energy in the center of the belly.
Drop down into the lower belly,
Feel your attention anchored in the lower belly energy.
Feel your center of gravity becoming more grounded as you stay rooted in the lower belly.
And dropping the attention to the pelvic floor,
Feeling that grounded energy.
Now moving your attention into your hip bones.
Dropping down into the quad muscles,
Feeling the surface of the front of your thighs.
And begin to notice your knees,
Feeling the energy begin to gently pool around the knees.
And as though you're a surfer riding the crest of a wave,
Travel down to your shins and feel your attention gently balanced on the crest of your shins.
Feel the tops of your feet,
Your big toes,
Your second toes,
Your third toes.
Your fourth toes.
And your little toes.
Feel now the entire surface of the soles of your feet.
And notice your heels as you gently ascend up towards your ankles.
Drop thoughts that arise,
Anything that's competing for your attention,
And gently feel the fullness of your focus gathering in your calf muscles.
Feeling your hamstrings now,
The entire surface of the backs of your thighs.
Your glutes.
Your lower back.
Your upper back.
Feel your whole spine up and down.
See energy as it cascades through the entirety of the spine.
Feel the back of your neck,
The back of your head,
The top of your head,
And the tingling sensations that are pooling at the top of your head.
Feel into your third eye,
Between your eyebrows.
Feel and sense the energy that's in that area.
Notice your eyebrows,
Your temples,
The bridge of your nose,
The left nostril.
The right nostril.
Both nostrils as the air quietly dances in and out of the nostrils.
Notice the lips and the sensation in the lips.
The tip of your tongue,
The top of your tongue,
Your teeth and gums,
The bottom of your tongue,
The root of your tongue,
All the sensations within the mouth.
Breathing down through the esophagus and towards the lungs.
Feel the gentle expansion and contraction of the lungs as the air flows into them at an effortless pace of breathing.
Stay in tune with the rhythm of the lungs as the breath flows to you.
And gently bring your attention to your heart and see if you can detect the subtle rhythm of your heartbeat.
Feel as though you're breathing through your heart,
Giving yourself love and compassion straight into the heart with your breath.
Feel yourself letting go of concern or worry,
Letting go of the outside world,
Letting go of the past and future and going deeper into this rhythm of this moment right now.
Feel yourself elevating to a higher frequency of energy,
A more fortified vibration of love and peace.
As you feel yourself cradled and protected by this aura of peaceful,
Loving energy that you're cultivating,
Begin to relax the little muscles around your eyes.
Feel the mouth and tongue and jaw releasing.
Imagine as though the brain itself is relaxing,
Unwinding and becoming clear.
Allow your neck and shoulders to soften any subtle tension.
Feel the back muscles gently collapsing into the support underneath you.
Feel your chest and stomach melting away any self-protection,
Any tension or closure,
Blooming with the breath as the chest and stomach softens and opens.
Feel your arms and hands releasing any anticipation or sense of doing as they simply melt into the support.
Feel your pelvic floor dropping,
Relaxing.
And feel your legs and feet unclenching and relaxing deeply now.
Feel yourself breathing out and letting go of anything you're still hanging onto as much as you can.
And releasing into a state of effortless lightness,
Feeling yourself as weightless energy simply vibrating in space,
Held and protected by the deep peace and stillness of the universe as it supports you.
Feel yourself drifting into a dreamy state,
Allowing yourself to float.
And in this floating effortlessness,
Begin to guide your breath slowly,
Deeply and gently down all the way to your toes.
See through your nose and follow the breath down to your toes.
And on the exhale,
Follow the breath back up all the way up to your nose.
And now breathe down through your nose into your ankles.
And on the exhale from your ankles,
Back up through your nose.
And now gently,
Slowly breathe in through your nose.
And now gently,
Slowly breathe in through your nose down to your knees.
And on the exhale,
Up through your knees,
Out through the nose,
Getting lost in that flow of breath and rhythm.
And now gently,
Slowly breathe in through your knees.
On the next breath,
Breathe down into your belly,
Gently guiding your inhalation and allowing the belly to rise ever so slightly and effortlessly.
And back up through your nose,
Finding a rhythm with that.
And now gently guide the breath in through your nostrils down to your chest and all the way up to your heart.
Now breathing in gently through the nose down into the neck and back up through the neck,
And now breathing in through the nose up into the third eye between the eyebrows.
And down through the third eye,
Back out through the nose.
Now breathing in through the nose and up through the top of the head,
As if a lotus flower was blooming at the top of the head,
As the breath reaches your crown and back down out through the nose,
Staying in that flow and rhythm,
Slowly and delicately for a few rotations of breath.
Now feel yourself choosing to let go of anything that's still in the way of total presence and peace.
Take a breath and release everything as best you can on the exhale,
As you feel yourself sink into the support and a sense of total peace and ease.
Feel the love that you're cultivating transforming every aspect of your mind,
Body,
And spirit like a blanket of unconditional love that's healing and saturating everything in your body.
And now bring your attention to the space between your fingers,
And gently becoming aware of the tips of your fingers,
The energy and electricity dancing at the tips of your fingers,
And now feeling the fingers themselves.
Feel the depth and fullness of your attention increasing as you bring your attention to the palms of your hands,
Your wrists,
The energy in your forearms,
Your elbows,
Your upper arms,
And your shoulders.
The sides of your neck,
Your earlobes,
Your ears in their entirety.
And feeling yourself receiving sounds in detail and depth through your ears.
Feel yourself becoming the sounds,
Totally in harmony with the sounds.
Take a deep breath.
And to gently,
At your own pace,
Extend your attention into space,
Feeling and sensing the space around your body.
Rising above thoughts as you enter an awareness of sensing the space that surrounds you.
Ant Feel anything you're still hanging onto beginning to melt into the totality of the space around you.
Allow yourself to release and dissolve everything into a total awareness of oneness with the space around you.
Feeling yourself deeply relaxed and gently effortlessly aware of the details of this moment and the space that's happening right now.
Feel and sense the infinite potential of this space that you're connected to.
Letting yourself to become relaxed and blissfully at ease.
Relaxing in this space of pure possibility and freedom of energy.
Letting yourself to become relaxed and blissfully at ease.
Letting yourself to become relaxed and blissfully at ease.
Letting yourself to become relaxed and blissfully at ease.
And now with your slowest,
Most effortless breaths,
Breathing gently and deeply in.
Counting backwards from 10.
Breathing gently down into the body and counting in your mind 10.
Breathing out and counting in your mind 10.
Allowing yourself to relax deeper,
Breathing in and counting 9.
Exhaling and counting 9.
Allowing yourself to relax deeper.
Continuing like this as slowly as you wish until you reach zero and allowing yourself to relax a little bit deeper with each rotation of breath.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
And allowing yourself to drift off into a deep,
Restful sleep.
To allow yourself to wake feeling relaxed,
Restored and rejuvenated.
Have a beautiful sleep.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
Allowing yourself to relax deeper.
