by Trudy
A guided meditation to help calm your mind of anguish or anxiety while directing awareness to all parts of your body to help remove energetic blockages that may be causing pain or discomfort to help you sleep deeply and soundly.
Transcript
This meditation is intended for people who may find it difficult to fall asleep due to a racing mind or perhaps feeling pain in a part of your body that refuses to go away. The meditation is designed to make your body feel comfortable and your mind relaxed enough to allow you to fall into a deep sleep, Providing respite from busyness or discomfort you may be feeling. It is okay to fall asleep at any time during the course of this meditation. You don't have to worry about making it to the end for sleep to come. So we begin by laying on the floor with the blanket over you and with the pillow under your head. Take a moment now to adjust your position. Draw an imaginary line from the crown of your head to the centre of your feet and feel equally balanced along that line. Allow your body to be totally supported by the ground beneath you. Now gradually bring your awareness to your breath and start to tune out external sensations and thoughts. Notice each breath you breathe in and each breath you breathe out, Allowing thoughts to come and go, Just like clouds passing by in the sky, And become the silent witness of any emotional or mental reactions, Without attachment or aversion. Just for now, You allow things to be as they are, Even your breath, No need to change or force the breath, Just simply being aware of each inhalation and each exhalation and the even rhythm of your breath. Now, Breathing through your nose, Take three slow deep breaths, In and out, For a few more moments. Know that with each exhalation you are allowed to let go, That with each breath out you release everything you do not want or do not need. You let go of physical tension and any thoughts which come to mind, Releasing all negativity gently, But with intent. With each exhalation releasing a little more and relaxing a little deeper. Continue this releasing for a few more moments. Take your time. As you gradually let go of the old and those things you do not need, You are making space to receive the healing energy that is all around you. So, With each inhalation you are aware that you are breathing in healing energy. Know that there is no need for grasping or force here, That these things come naturally to you as long as you are willing to let go of whatever stands in your way of receiving. The gifts of healing are available to you without limitation. Inhalations and exhalations are equally important as you continue to let go of fatigue and receive renewed energy. Now, Feel your toes relaxing and tension flowing up and away from them. Feel the soles of your feet relaxing. Now, Feel the skin on the top of your feet relaxing. Relax your heels and feel them resting on the floor. Feel any tension in your feet flowing up and away from your toes. Observe each gentle in-breath and out-breath without trying to adjust the rhythm. Now, Feel the bones in your ankles relaxing. Feel your calves relax and lay them gently on the surface of the floor. Relax the skin on your shins. Release the tension from your kneecaps. Become aware of the space behind your knees as though a small foam ball is filling the space between your knees and the floor. Release the tension in your knees and let it flow down along your legs and up and away through your toes. Now, Feel the back of your thighs on the surface of the floor. Relax the skin on the top of your thighs. Notice your breath flowing slowly with ease in and out of your nose, Raising your chest and diaphragm gently. Become aware of your pelvis and hip joints. Relax this area and let any tension flow down the length of your legs and out through the tops of your toes. Feel the surface of your buttock muscles spread along the surface of the floor like warm flowing honey. Feel the surface of the floor support your lower back and buttocks. Relax your lower back muscles. Make them spread across the surface of the floor like flowing honey. Feel your upper back and shoulder blades on the surface of the floor. Let them relax and spread along the floor like honey. Slowly relax each vertebra from the bottom to the top of your spine where it meets at the base of your neck. Feel the total length of your spine on the floor's surface. Let any tension release from your spine flow down the length of your legs and release out through your toes. If you feel sleepy, It's okay to stop listening to my voice and allow yourself to fall asleep at any time. Now relax your stomach muscles. Feel tension releasing from this area. Relax the front of your rib cage. Feel your breathing becoming slower and deeper. Feel the back of your ribs on the surface of the floor. Create space between each rib. Relax your upper chest muscles. Allow all the tension from your chest to flow away down to your legs, Through your feet and out of the tips of your toes. Relax your shoulder muscles. Feel the muscles spreading across the floor like warm flowing honey. Feel your arms resting on the surface of the floor. Soften the space in your armpits. Relax the muscles in the top of your arms. Soften the skin covering your elbows. Allow any tension to release from your elbows. Relax the muscles in your forearms. Relax your wrists. Release the muscles along the back of your hands. Become aware of the skin on the palm of your hands and fingers resting on the surface of the floor. Relax the muscles stretching along the top of your hands and along the length of your fingers. Soften any tension in your wrists and hands. Release the tension out through the tips of your fingers. Become aware of the muscles in your neck slowly releasing. Allow space to form between each vertebra in your neck. Allow the tension in your jaw to release along the sides of your face and flow out of the top of your head. Relax your lips. Relax your tongue. Let it rest lightly on the bed of your mouth. Release any tension you may feel from your upper and lower teeth. Now feel the muscles in your cheeks. Soften and relax the skin on your cheeks. Relax the skin on your nose. Become aware of the warm breath releasing from your nose. Relax and feel your eyes floating deep into their sockets. Give them space to float and let them rest lightly. Feel the surface of your forehead. Allow the muscles from the centre of your forehead to relax and spread themselves like honey past your temples and flow down to the surface of the floor. Feel the shape of your ears. Relax the skin on your ears. Now feel the surface of the pillow under your head. Feel the skin on your head relax from the base of your skull to the top of your head. Allow your head to sink deep into your pillow. Become aware of the length of your body by tracing a long string from the back of your head along your spine, Your legs to your toes as you lay relaxed on the surface of the floor. Breathing lightly and slowly, Relax and release the last of any tension from your body out through the tips of your toes. Become aware of your deep relaxed breathing as you lay on the floor. If you're asleep, Bring your awareness back to your body now. Wiggle your fingers and toes to bring you gently back to the room in this meditation circle. When you are ready, Open your eyes slowly and have a gentle stretch to become fully present in your body and in this room.
