Welcome,
And thank you for joining me.
This meditation is titled Delta Drift,
And we'll be using gentle delta waves to slow down your nervous system,
Calm your mind,
And help prepare you for a natural,
Restful sleep.
Let's go ahead and get started.
Allow yourself to settle into a posture that invites rest and comfort.
This could be sitting in a relaxing chair,
Or preferably lying down,
On the floor,
In your bed.
Whatever serves you best today,
Go ahead and find that position.
When you're ready,
Gently close your eyes,
And begin to arrive in this moment.
With your next exhale,
Allow yourself to begin releasing any tension that you might be holding.
Relax your face.
Relax your jaw.
Let your arms fall in whatever position feels good.
Let your hands relax,
Open or closed,
Whatever feels natural.
Relax your hips,
And feel your legs begin to grow heavy.
Just be present and gentle with yourself,
As your entire body begins to unwind,
From the day's events.
Notice how it feels as you breathe in and out of your body.
There's no need to change anything,
Just notice.
Notice how it feels as air enters and leaves your body.
Feel the gentle rise and fall of your chest,
With every breath.
Become aware of how your belly expands and contracts.
Let's go ahead and take three slow breaths together now.
Take a slow breath in through your nose.
Take a deep breath in.
Deep breath in.
Now go ahead and resume breathing normally.
If your mind happens to wander at any time,
Just return your focus to the breath,
And gently recenter yourself.
I'd like you now to imagine yourself floating,
Weightless,
In a calm,
Moonlit sea.
The water is holding you without any effort,
And your entire body is resting just above the surface.
As you float in this peaceful water,
Begin to feel the weight of the day sinking beneath you into the waters below.
All your tension,
Your unfinished thoughts,
Gently drifting down and down and away.
If you like,
Imagine a few soft distant stars above you in the dark,
Like quiet lanterns in the sky.
Their gentle glow fades in and out,
Just like your breath.
There's no current moving in the water,
Only stillness all around you as you drift effortlessly under the stars.
The water is supporting you completely,
Without needing anything else in return.
If there's any tension remaining in your body,
In your jaw,
You can feel those places beginning to soften even more now,
As if the water is reaching into them,
Warming them,
And relaxing them from the inside.
Feel how distant everything else has become.
It's all been taken care of.
There's nothing more you need to hold on to.
In a moment,
I'll step away,
But the music will stay with you,
Carrying soft delta waves to gently help your body prepare for tonight's rest.
Thank you for letting me guide you tonight.
