Hello friends,
Welcome to this night session.
I will guide you for about 15 minutes until you are ready to drift off to sleep.
Today,
We are going to search for spaces in our physical head that are already relaxed.
Then,
We will focus on this feeling and extend it until we feel almost liquid.
This meditation is practiced lying in bed on your back.
Cover yourself just enough to be warm.
Place a cushion under your neck.
Maybe roll it to make sure your head is supported and free of tension.
If you wish,
You may place a folded towel or mask over your eyes to enjoy complete darkness.
The legs are extended slightly apart.
The feet point outward at a 45-degree angle.
Arms to the side,
Palms facing up.
Start breathing in through the nose and out through the mouth.
Try to make the inhale and exhale a bit longer than usual,
Without forcing.
Good.
Now,
Let's start going inward with a natural breath,
In and out through the nose.
Feel your whole body sinking into the mattress,
Uniting with the soft fabric that supports you.
Your whole body as one,
Ready to rest and enjoy this practice.
We are going to scan the head from the outside and the inside.
If you miss something,
Don't worry.
We do the scan twice in a row.
Let's get started.
Notice the areas that feel lighter in your head.
Maybe it's the back of the head,
The top of the head,
The ears,
The temples,
The forehead,
The space between the eyebrows,
The eyes,
The nose,
The tip of the nose,
The lips,
The jaw,
The chin.
Let's go again and scan the back of the head,
The top of the head,
The ears,
The temples,
The ears,
The forehead,
The space between the eyebrows,
The eyes,
The tip of the nose,
The lips,
The lips,
The jaw,
The chin.
Now,
Moving inside,
Notice the areas that feel lighter.
Maybe it's the brain,
The inside of the ears,
The nostrils,
The inside of the mouth,
The tongue.
Let's go inside again,
Noticing the areas that feel lighter.
Maybe it's the brain,
The inside of the ears,
The nostrils,
The inside of the mouth,
The tongue.
Pick the one part that feels most relaxed and focus on it for a moment.
Keep breathing and enjoy the sensation.
Now,
Take that sensation and expand it through your whole head.
It may feel like a warm protective cloud.
You can pick any color you like to paint the cloud.
Maybe a golden white,
An iridescent indigo,
A bright turquoise,
Or a forest green,
Or a light pink,
Representing the heart.
It could also be yellow,
Like the sun,
Orange,
Or dark red if you need grounding.
Once you have picked a color,
Visualize it as a stream of liquid light.
Breathe that light in and out.
Out from the center of the brain.
The brain is like a lively sponge.
With the in-breath,
The brain slightly contracts in the middle of the head.
With the out-breath,
It expands back into the skull.
Fully relaxed in the present moment.
Your whole head protected by a soft helmet of powerful light.
All capacities recovered.
Breathe here for a moment and enjoy the sensations.
Rest now in this peaceful space you've created.
You're at peace.
You're safe.
You're loved.
Have a wonderful night.
Namaste.
