A night meditation.
Lay back in your bed and close your eyes.
Relax your body and mind as much as you can.
As you breathe in and breathe out,
Let your attention come to your body.
Direct your breath in to your neck and as you breathe out,
Move to your shoulders.
How do you feel?
Sense the tension in your muscles and allow it to melt away.
As you breathe in,
Move your awareness to your back.
Stay on your exhale as your back relaxes further into your bed.
Relax your face,
Unclench your jaw as your breath is smooth and regular.
As you lay in full awareness of your body,
It is time to shine the light of your awareness inwards to your emotions and thoughts.
Recognise any emotions,
Any thoughts that may be coming up.
Acknowledge the emotions and thoughts without becoming attached to them.
Observe them and let them float away on a cloud.
You are reconnected to your body,
To your mind.
Your breath is natural,
It's calm and slow.
Your mind is alert but your body is deeply relaxed as you prepare for sleep.
You're laying on your back on a large water lily,
Floating on top of a crystal-clear,
Motionless lake.
The lake is so big that no land is visible.
The water is completely still and you are safe and at peace.
The air is warm as you feel the warmth of the sun on your face and body.
Your eyes are closed,
You are happy,
Gently drifting as your body is fully supported and surrounded by your thick,
Green,
Strong water lily.
You are drifting without worry.
You are warm,
You are safe,
You are protected,
You are secure.
As your awareness begins to fade away,
You gently drift off to sleep.
