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 one in the zero,
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 one and the zero.
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.
Now,
Letting your arms feel heavy by your sides,
Notice what your fingertips are touching right now.
Can you feel your thumbs in particular?
How about your pointer fingers?
Sense what they're touching.
And your middle fingers?
Now feel what your ring fingers are touching.
And the pinkies.
Become aware of your breathing now.
Follow it and don't change anything about it.
Bring awareness to your belly and just observe your belly rising and falling with your breath.
Your belly expands and contracts when you breathe.
Just like a tiny baby when they breathe.
This is the most natural way to breathe.
Now become aware of your toes.
Notice each one of your toes.
What do they feel like?
And what are they touching?
I wonder if you can imagine that when you breathe in,
Your breath can travel all the way down to your toes.
Breathing in and down to your toes now.
And on the out breath,
Allow your entire legs to become very,
Very deeply relaxed.
Good.
Now imagine this same thing for your fingers.
As you breathe in,
Feel your breath traveling all the way to each fingertip.
And on the out breath,
Your entire arms become so very relaxed.
Good.
And noticing again this gentle rise and fall of your belly.
Up and down,
Expanding and contracting.
Now use your beautiful imagination to witness your breath going all the way up to your head.
Filling your mouth,
Nose,
Eyes and ears.
And on the out breath,
Your head becomes more relaxed than it's ever been.
So inhale all the way into the tiny areas of your brain,
Which restores your mind.
And on the exhale,
Your mind becomes more open and relaxed than it's ever been before.
Very good.
Whatever feelings you're having right now,
Just notice them.
As if you're an observer sitting and relaxing on the beach,
Watching the great and powerful ocean that represents you.
You can only see the surface of this ocean.
But below,
There's much happening and great change taking place.
Right now your body is accessing its natural healing capabilities.
And you don't have to do a thing.
All you need to do is relax and observe.
Just look out upon your ocean and know that all is well.
And all is being taken care of.
All the ocean needs from you is your kindness and trust.
Good.
So allow yourself to relax even more now by feeling the warm gentle sun caressing your skin as you rest on this magnificent beach.
The sun is healing and allows for growth for all the life on earth.
Feel your feet in the sand and notice how soft and soothing it is.
Perhaps you can even hear the waves crashing on the sand.
You are fully able to let go here.
And there are no desires,
No feelings,
No thoughts.
You are just completely present in the moment.
Enjoying watching your ocean and knowing that you don't even need to see what's going on below the surface.
All is well in the great waters that represent you.
Wonderful.
Back in the theater now,
We have made some great steps to finding ourself in a better place than we started.
And sleep surely beckons us to recharge on what we have just learned.
So look up at the beautiful relaxing white movie screen and allow yourself to follow the black numbers counting down to sleep.
Ten.
Feeling sleepy and tired.
Nine.
Letting your muscles relax and unwind.
Eight.
Letting your jaw relax and hang open if you need to.
Going even deeper.
And seven.
Relaxing your shoulders and letting them droop by your sides deeper down now.
And six.
Relaxing ten times deeper than before.
Five.
Four.
Three.
Feeling even more tired and more relaxed.
Two.
Listening to only the sound of my voice now.
And one.
All the way relaxed.
Falling even further asleep now.
And fully relaxed.
Sleeping soundly.
Good night and namaste.
