Welcome.
Now let's begin by finding a comfortable place to relax and unwind.
If you need to sit,
Find a comfortable seat to sit on and making sure you're comfortable first.
If you need to lay down,
Or if you're falling asleep or just getting more comfortable,
Please do so now.
Good.
Now first begin by taking in some refreshing deep breaths,
Breathing in and breathing out naturally.
When we begin the meditation process,
We sometimes focus on our breathing a little too much,
Where it feels manufactured or not natural.
So just let go of that now and know that breathing is natural and automatic for all of us.
Just let it find its correct rhythm.
Good.
Now let your senses begin to feel out the room or space that you're in.
Just begin to hear all the sounds in the room and feel the temperature in the room.
Is it hot?
Is it cold?
And if you need to still get comfortable,
Now's the time.
Just understand that none of those sounds or temperatures in the room will deter you from your session today.
In fact,
Those sounds will only work to take you deeper into your practice.
So begin to notice your thoughts and your feelings.
And what do they feel like?
Are your thoughts rapid or slow?
Either way,
Just notice them.
Just notice your physical feelings and your emotional ones.
Understand that they don't control you and they do not rule you.
You are the master and they are the slave.
Just notice them and when you do,
Return your focus to the breath.
The simple breath of air coming in and out of the nose.
Notice the cool sensation around the nostrils when you breathe in and the warm sensation around the nostrils when you breathe out.
Good.
Just allow yourself for a few more deep breaths.
Breathing in all that calm and exhaling all that tension and all the stress in the body.
Breathing in calm and exhaling any stress or any tension in the body.
Good.
Now,
In your mind's eye or your imagination,
I'd like you to imagine yourself in an old cinema or movie theater.
You walk into the theater room and notice the large red curtain on the front and a series of empty red velvet seats for your comfort.
No one is in the seats and the theater is completely empty but feels oh so inviting.
So find a seat that looks comfortable to you.
Maybe somewhere in the middle or the front or even a nook off to the side.
Whatever is comfortable for you.
Feel yourself sink into the plush seats and allow the sensation of the velvet seats to soothe you and allow yourself to go even deeper into this meditation.
So take a deep breath in through the nose and let it out nice and slow and smooth and as you do so notice that you go even deeper.
So one more big breath and allow the exhale to take you even deeper.
Good.
And as you look up towards the screen you notice the curtains begin to open revealing a large white screen and as the screen is revealed the lights dim even more providing you with more comfort and more ease.
Good.
The unseen projector in the back of the cinema begins to light up producing in large black letters on the screen.
The number 10.
The number 10.
See the 1 and the 0.
The number 10.
In a moment the number is going to count down from 10 to 1 and when it does you will notice something amazing begin to happen.
As the numbers count down you'll notice that you go even deeper deeper down into this meditation.
Even deeper than you were before.
Each time the number counts down you'll go 10 times deeper than before.
So let's begin.
10.
Feeling sleepy and tired now.
9.
Letting your muscles relax and unwind.
8.
Letting your jaw relax and hang open if you need to.
Going even deeper.
7.
Relaxing your shoulders and letting them droop by your sides.
Deeper down now.
6.
Relaxing 10 times deeper than before.
5 and 4 and 3.
Feeling even more tired and even more relaxed.
And 2.
Listening to only the sound of my voice now.
And 1.
All the way relaxed now.
Falling even further asleep.
Fully relaxed and fully calm.
Good.
Now notice the large white screen of the cinema.
It's perfect color of white that seems to soothe you even more.
On the screen you see the word sleep.
The word sleep.
See the S and the L and the two E's and the P.
The word sleep on the screen.
And when you see the word sleep and only when you see the word sleep you find yourself becoming even more sleepy and even more drowsy than you were before.
Sinking deeper and deeper now into that warm comfortable feeling.
That natural way of falling asleep.
Good.
Allow yourself to keep looking at the screen from your mind's eye and notice the number 10.
The number 10.
See the 1 and the 0.
The number 10.
In a moment the number is going to count down from 10 to 1 and when it does you'll notice something amazing begin to happen.
As the numbers count down you'll notice that you go even deeper into meditation.
Even deeper than you were before.
Each time the number counts down you'll go 10 times deeper than before.
So let's do this again.
10.
Feeling sleepy and tired now.
9.
Letting your muscles relax and unwind.
8.
Letting your jaw relax and hang open if you need to.
Going even deeper.
7.
Relaxing your shoulders and letting them droop by your sides deeper down now.
6.
Relaxing even more even deeper than before.
5.
Feeling even more tired and even more relaxed.
And 2.
Listening to only the sound of my voice now.
And 1.
All the way relaxed now.
Falling even further asleep.
Fully relaxed and fully comfortable.
Good.
8.
Remembering back on what you did today.
Just letting the memories come and go.
How your morning went.
Then the afternoon.
Where did you go and what did you do?
See how your thoughts are just coming through your mind and then leaving.
Perhaps you can remember the sounds,
People chattering,
The movement of the world around you.
They all flow in and out of your awareness.
Just noticing them and then noticing more.
This is the nature of the mind but we have the unique ability of focused attention.
Bring your focus to the space in between your eyebrows.
What do you notice here on your forehead?
Now focus your attention on your palms.
Pay attention to all the sensations in the hands.
The moisture,
Dryness,
Coolness or warmth.
Patiently wait without expecting anything to happen.
For any sensations to appear in the palms of your hands.
9.
Remember being a young child and the magic of creative belief was so powerful.
The sense of wonder that a simple slide brought to you.
So just remain childlike as you focus on your palms.
Breathe in and out.
Relaxing even further.
If you feel this sensation more in one hand than the other,
Pay attention to the hand that is more powerful and let that feeling multiply.
Now focus on the weaker hand and wait.
Balance the sensations out just by thinking about it.
Breathe in deeply and switch your focus to the soles of your feet.
Noticing your toes and the heels,
The top of the foot and the arch.
Good.
Allow this focused attention on your feet to relax your entire body.
Let's travel up our awareness to the knees.
Now think about your stomach.
Breathe in deeply and feel your belly expand.
Breathe out and feel the belly contract.
Breathe in again,
Focusing now on the ribs moving in and out.
In and out.
Now how does your neck feel?
Whatever you notice,
Focus only on your neck.
The back of the neck,
The front of the neck,
The right side of the neck,
And the left side.
Breathe in deeply again,
Easily changing your focus to the very top of the back of your neck where your head connects with the spine.
This area is called the occipital ridge or the jade carpet.
Notice the sensations you have here.
This is the location of complete relaxation.
So breathe into this area.
Every breath you breathe,
Focus on the very top of the spine.
Remember the sensation you had earlier in your palms?
Simply wait for it to arrive at the bottom of your skull.
Feeling so calm and relaxed.
Now visualize yourself living your best life,
Doing things you want to do,
Being around people who make you feel good,
Earning money through creative and passionate ways.
It can be several years into the future or not so far at all.
Clearly imagine looking through the eyes of the best version of you.
Happy,
Healthy,
Full of energy,
Good things happening to you and the world around you,
Succeeding in anything you dedicate your focus towards.
So feel the enjoyment of this visual and breathe in deeply again,
Focusing on that jade carpet.
Good.
You're even more relaxed and even more ready to drift off to sleep.
So back in the theater now,
We have made some great steps to finding ourselves in a better place than we started.
And sleep surely beckons us to recharge on what we have just learned.
So look up at that beautiful,
Relaxing white movie screen and allow yourself to follow the black numbers of 10 counting down to one,
Relaxing you to sleep.
10,
Feeling sleepy and tired now.
9,
Letting your muscles relax and unwind.
8,
Letting your jaw relax and hang open,
Going even deeper now.
7,
Relaxing your shoulders and letting them droop by your sides,
Deeper down now.
6,
Relaxing 10 times deeper than before.
5,
4,
3,
Feeling even more tired and even more relaxed.
2,
Listening to only the sound of my voice now.
And 1,
All the way relaxed,
Falling even further asleep now,
Fully relaxed and sleeping soundly.
Good night and namaste.
