This meditation is designed to help you fall asleep even if you have a heavy heart.
When our heart is heavy,
It can be very challenging to really let go and allow ourselves the rest and relaxation we need to heal.
So I invite you to lay down in your bed.
Let's start laying on your back if that's comfortable enough for you.
And in a few moments,
I'll guide you to move into whatever your favorite sleeping position is.
But if you lay down on your back,
And if it's comfortable to put a pillow under your knees,
That can sometimes really help us relax all of our muscles.
So bringing your attention to this exact moment right now,
Lying in your comfortable bed with your heavy heart.
Let's take a moment and put our hand on our heart center.
And take a deep breath into this area.
And I just want to take a moment and honor your beautiful,
Warm,
Wonderful heart.
Your heart is heavy because of how much you love.
Your heart is heavy because of how much you care.
So honoring your heart,
Just take a deep breath in.
And we'll also just take a moment to honor the physical being of your heart.
Our hearts just keep pumping and circulating our life energy without even our awareness.
Our hearts are just there supporting us.
So drop your hand if it's more comfortable.
Take a deep breath and feel your stomach expand.
Breathing deeply into the bottom of your lungs makes your stomach expand.
And take a nice,
Long,
Slow exhale.
And again,
Another deep breath into the bottom of your lungs.
Your stomach expands,
Your ribcage expands,
And then a nice,
Slow and even exhale.
And I'd like you to picture a healing light.
It could be a star.
It could be in the earth.
Wherever you would like this healing light to be,
I'd like you to picture it and give it a color.
Your color represents healing and warmth and comfort.
Feel this warm light and feel that you can breathe it in.
Breathe it into your heart area.
This infinite source of healing.
Take a deep breath in and feel this warm light energy going into your heart region.
And on the exhale,
Feel that light spread throughout your torso and into your limbs.
And again,
Take a nice,
Deep breath in and feel that light expanding in your heart area.
And on the exhale,
Feel the light filling your torso and traveling to the end of your arms and legs.
Another deep breath in of this warm,
Healing,
And comforting light.
And on the exhale,
Feel it fill your body entirely.
And again,
Breathing this light in on the exhale,
Feel how it has filled your whole body and is beginning to fill your whole room.
And your rhythm of breathing in this light energy and your exhale of it spreading throughout your body and your room is a rhythm like your heart has a rhythm.
Breathing in and breathing out.
Breathing in and breathing out.
Feel how the light has filled your whole bedroom.
Feel yourself floating in this warm,
Healing space.
With the support of this warm,
Healing light,
You can relax all the tension in your muscles.
Breathe in and on the next exhale,
Feel all the tension in your jaw drain away.
And another deep breath in and on the exhale,
Feel the relaxation in that jaw.
And this time on your deep breath in,
Bring the healing light to the area between your eyes.
And on the exhale,
Feel that part of your forehead relax.
You can maintain this beautiful rhythm of breathing in deeply and relaxing with the out-breath.
On your next out-breath,
Feel your entire forehead and your eye muscles relax.
And on the next out-breath,
Feel your entire face relax.
And if you are comfortable sleeping on your back,
Stay right where you are.
But if you'd like to move into a more comfortable position,
Take your time and slowly and gently move yourself into your favorite sleeping position.
And feel the healing light surrounding you.
Feel yourself floating in this space.
Notice that as your body relaxes,
Small images may cross inside your lids,
Your closed eyelids.
An image of a beautiful place you've been.
An image of a soft breeze brushing against your skin.
Breathe in these gentle images,
Beautiful,
Beautiful cocoon of light surrounding you.
And now as you fade into sleep,
The light grows darker and darker.
The warmth is still there,
But the light is dimming.
The sun is setting.
The color is changing to deeper,
Richer hues.
The light is fading and fading.
It's almost gone.
And you notice a star way off in the sky.
A little pinprick of light remains in the star which is watching over you.
And I will gently count backwards from 30.
No need to hold on to my words or hear all of this.
With each number,
Your body grows heavier and heavier,
Sinking into your bed.
And the light is disappearing more and more so you can be in a beautiful,
Peaceful sleep very soon.
30 29 28 27 26 25 24 23 22 21 20 19 18 17 16 15 That warm,
Healing light is still there,
But completely dark,
Surrounding you,
Comforting you.
14 13 11 10 9 8 7 6 5 4 3 2
