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.
And 7.
Relaxing your shoulders and letting them droop by your sides deeper down now.
And 6.
Relaxing even more even deeper than before.
And 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 comfortable.
Good.
Begin to relax by focusing on taking a nice slow deep breath.
And exhale very slowly.
Again,
Breathe in now.
Feel your lungs easily expanding.
And breathe out.
Good.
Now when you breathe in,
Focus on the breezy sound of the air.
And as you exhale,
It sounds like a wave in a cave.
So one more big breath in.
This time hold it at the top for a few moments.
And breathe out.
Breathing all the way out,
Notice how you feel right now.
Are your thoughts drifting along?
Noticing how your heart is at rest and your mind is wandering around.
Begin to imagine someone you love dearly.
What changes are occurring in the body when you think about them?
Allow them to appear in your vision.
Let the feeling of love you have for this person to fill your entire body.
Traveling out from your heart to the lungs,
Your shoulders,
Feeling love here.
Now your neck is feeling the same love and your entire back has a nice sensation of love flowing through it.
It could be a gentle feeling or it could be very strong.
Whatever you experience,
Just allow it.
This love is spreading to your belly.
Your entire digestive system is being showered in pure love.
Let the image of that person come into your mind again.
See them smile,
Hear their laughter,
Feel their hug and smell their scent.
This love is so powerful and extremely relaxing.
Feel it cultivating in your hips and pelvis,
Grounding you to Mother Earth.
Your legs all the way down to your feet are surrounded by love.
Just allow it.
Remember all the places your legs and feet have taken you.
Let them pass through your mind and in flashing moments.
The soles of your feet and the tips of your toes are deeply loved.
Now visualize in your mind's eye that you're looking into a full length mirror.
Imagine that you're looking through the eyes of that person you've been thinking about today.
See yourself in the reflection from the perspective of the person who you love deeply and see how they see you.
How do you feel about yourself right now?
Now let that feeling of perfect love expand into your entire head,
Your eyes,
Your ears,
Your nose,
Your mouth.
They all feel loved.
Welcome it.
Your intricate brain is being filled with the truth of love.
Now gaze back into the magical mirror and see yourself as you and you love yourself more than anything in this entire world.
You were determined to treat your body right by being healthy,
Passionate about thinking positively,
Pushing yourself towards your dreams.
Just then,
Your reflection speaks.
They are telling you a very personal message about something you need to know,
Advice you were urged to follow.
What do they say?
Listen and hear.
These words go deeply into all levels of your awareness to be remembered forever.
Reach out your hand towards your reflection and your hands go through the mirror.
You are stepping into each other,
Becoming one.
Feel the sheer love you have for yourself.
You truly love yourself just as you love that person you hold dear.
Good.
Just return to the breath now.
Inhale slowly and deeply,
Hearing the sound of the air.
Breathe out,
Ready to spread your self-love to others.
Now in your imagination,
Or your mind's eye,
We're back in that 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 white relaxing movie screen and allow yourself to follow those black numbers counting down from 10 to 1 all the way to sleep.
So let's start now.
10.
Feeling sleepy and tired.
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.
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,
Sleeping soundly.
Good night,
And namaste.
