Welcome to this guided meditation.
I'm your guide,
Dr.
Andrew Goff of Love is a Classroom.
This meditation is designed to help you quiet your mind and ease you into a peaceful sleep.
The day is done,
You've given so much of yourself to others,
And now it's time to let go and rest.
We'll focus on calming your inner voice that can often keep us awake,
The thoughts that endlessly loop in our minds.
Together,
We will release these thoughts recognizing them as fiction and guiding ourselves into a restful,
Rejuvenating sleep.
Get comfortable in your bed,
Letting your body sink into your mattress.
Take a slow,
Deep breath in,
Filling your lungs,
And now exhale fully,
Letting all the air out.
With each exhale,
Let go of the tension of the day's weight,
Feel yourself becoming more relaxed with every breath.
As you lie here,
You might notice your mind is busy,
Thoughts racing,
Replaying moments from the day,
Or worrying about tomorrow.
And that's okay,
A busy mind is normal.
But know this,
Your thoughts are just like clouds passing through the sky.
And you are not your thoughts,
You are the calm sky behind them,
Vast and still.
As thoughts arise,
Don't push them away.
Simply observe them,
Acknowledge them,
And let them flow.
Gently let them go.
Inhale deeply,
And as you exhale,
Imagine these thoughts floating away out of sight.
Now notice the space between your thoughts.
Feel the quiet there,
The stillness.
Each time a thought arises,
Let it pass and return your focus to the space between.
This space is where peace resides,
The space created by exhaling.
It's always here,
Waiting for you to come back to it.
Your thoughts and beliefs might feel powerful right now,
Like they demand your attention.
But they are just stories,
Narratives created in the mind.
They exist only there,
Not in the world around you.
Just as fiction in a book or a movie can be engaging,
But isn't real,
Your thoughts aren't facts.
They are just stories passing through.
Remind yourself,
These thoughts do not exist in the world around you.
Let go of the grip these thoughts have on you,
And as you exhale,
Let go of the grip these thoughts have on you.
Watch them float away as you settle deep into the comfort of your bed.
It's okay to let go of control now.
You don't have to solve anything tonight.
The world will keep turning.
The worries and tasks of today and tomorrow can wait.
Right now,
All that matters is rest.
Right now,
All that matters is rest.
Your mind can rest.
With each inhale,
Fill your body with calm.
With each exhale,
You release the tension of mental clutter.
Feel your breath slow and steady,
Like the rhythm of the ocean.
Each breath draws you deeper into relaxation.
As you breathe out,
Feel any tightness dissolve.
Feel the air in your belly,
Now your chest,
And now your shoulders.
Exhale,
Feel the weight of the day slipping away.
Relax your neck,
Your face,
Your jaw,
And your forehead.
Let it all soften.
Let's do that again.
Now your chest,
And now your shoulders.
Exhale,
And relax your neck,
Your face,
Your jaw,
And your forehead.
Repeat this.
And as your body sinks deeper into relaxation,
Your mind can begin to rest too.
You are safe.
It's time to sleep now.
In this moment,
There's nothing you need but to breathe.
Feel your breath flowing in slow and calm.
Feel your breath flowing out,
Releasing everything that's weighing on you.
With each breath,
Your body feels heavier and more relaxed.
You are surrounded by stillness.
You are cradled by night.
Let your mind be free.
Let yourself drift.
The world is quiet now.
You can surrender to sleep.
Nothing needs your attention right now.
You deserve rest.
Feel yourself gently drifting into sleep.
As you sleep,
Your body and mind will renew.
You will awaken refreshed and ready for a new day,
But for now,
You can let go.
Rest deeply,
And sleep peacefully.
