Gentle night,
Soothing.
A guided sleep meditation.
Welcome,
My name is Lauren.
Before we start,
Find a comfortable position.
Lying or seated.
When you're ready.
When you are ready.
Let's start.
Sit down.
Or lie down.
Comfortably.
We will begin.
Gentle framing,
Gentle reframing.
Hello lovely one.
It's me,
Lawrence.
This practice carries no expectation.
You are invited simply to be.
As you are.
Right now.
In this moment.
If your mind wanders or your body moves.
That's okay.
That's human.
Tonight,
Right now,
We use a gentle metaphor.
A gentle metaphor for you.
To help you relax.
To help you relax deeply and completely.
Imagine a boat,
A road boat.
Imagine your mind.
As a small Robot.
Oh no,
What?
Calm river.
See the river.
Not to force imagery on you.
Not for you to force imagery,
But to offer a way to notice thoughts.
To notice your thoughts as passing.
Relax,
Release your body.
Relax.
Release your body.
As you can.
In this moment,
Right now.
Imagine the wide river.
The calm river.
Imagine the bush.
Notice your thoughts as passing weather and leaves on the water.
Imagine you are in this rowboat.
And your thoughts passed you by.
Your thoughts are like leaves in the water.
Passing you by.
.
.
.
Imagine.
This is your visualization,
So what can you see?
Look for detail around you.
What do you tell?
Trace.
Branches.
Leaves,
Bushes,
Stones.
Pebbles,
Notice everything.
You are seated in the boat.
Your thoughts are separate to you.
Breathe.
Notice.
Cognitive diffusion means seeing those passing events without taking them as commands?
Requirements,
Expectations.
Seeing thought as separate.
Clearly separate.
Not part of you.
Imagine this spice,
Relax,
Release.
Allowing you to be you in this moment.
That's okay Settling in and count down.
If you feel comfortable doing so,
Take a breath in.
Notice that breath.
And then release that breath.
Allow your eyes to soften.
Relax,
Release your body.
As you can in this moment,
So each time we attempt to relax our body that time is going to follow previous moments.
So it's going to be different.
Allow this relaxation to be exactly what it is.
It's okay Now let's count down from 10.
With each number,
Invite a little more support.
From the surface beneath you,
Whether you are seated or lying down.
Notice the support and sink into it.
Relax feet,
Legs,
Hips,
Belly,
Chest,
Shoulders.
Alms.
Neck,
Jaw,
Whole body.
Let the support beneath you be enough.
Be all you need.
9.
Relax feet,
Legs,
Hips,
Belly,
Chest,
Shoulders,
Arms,
Neck.
To our whole body.
The support beneath you is all.
You need.
There is no requirement for you.
No need to change.
Just to you.
Be yourself.
8.
Relax feet,
Legs,
Hips,
Belly,
Chest shoulders,
Arms,
Neck,
Jaw,
Whole body.
Relax your whole body.
Because you choose to do so.
No pressure Six.
Release feet.
Legs,
Hips,
Belly,
Chest.
Meg.
Ciao.
Whole body.
Sit in this moment.
Be present in this moment.
As it is.
Notice the organic moment,
The moment as it is.
No pretense.
No expectation.
5.
Relax feet,
Legs,
Hips.
Belly,
Chest,
Shoulders,
Arms,
Neck,
Jaw.
Whole body.
Four.
Allow yourself to be you.
Maybe the prior moments,
The moments before this meditation,
Perhaps they were peaceful.
Perhaps they were not.
It's okay.
Exist in this moment the way it is.
.
.
Feet,
Legs,
Hips,
Belly,
Chest,
Shoulders,
Arms,
Neck,
Jaw,
Whole body,
Four,
Three It's okay,
It's okay not to get it right.
Times.
It's okay to make mistakes.
It's okay to be human.
The only way we learn is through making mistakes and reflecting.
Relax,
Release.
Allow yourself this moment.
This moment.
Your breath as your anchor.
No rules.
No rules.
Notice your natural breath now.
Just the way you are breathing now.
Your natural breath.
Do not change it.
Unless you want to Notice.
Imagine each inhale as a gentle lift.
A slight lift up.
And each exhale as a lowering,
A return.
Inhale,
Lift slightly.
Imagine lifting slightly and exhale.
Return.
Return to self.
The breath is an anchor,
A grounding,
A reminder that it's okay to be you.
A reminder that it's okay to pause and honor.
This moment.
As it is.
No matter what.
The breath is an anchor,
Not a task,
Not an expectation.
Let the breath be whatever it is right now.
Let the breath.
Breathe in.
.
.
Slight lift.
Breathe out.
Breathe in,
Slide,
Lift,
Breathe out.
With them.
You are doing well.
You.
Are doing well.
Just.
As you are.
Breathe in.
Breathe out.
Imagine that anchor.
It is a beautiful anchor.
Made out of iron.
It is heavy.
It is safe.
You are.
Anchored.
To each breath.
And this feels good.
This feels good.
Breathe in.
Lift,
Slightly breathe out.
See?
The anchor.
Imagine for a moment touching the anchor.
What does the iron feel like?
You can you can anchor yourself to this moment.
Do this breath anytime you choose to do so.
Body scan.
No pressure.
Think about your head and face.
Notice your head and face and soften.
Bring a little softness if you can.
No pressure.
Eyes and brow.
Allow a small unwrinkling.
A smoothing eyes and ears.
Jaw and mouth.
Permits a little.
A's in this area.
An inch a centimeter.
Millimetre of ease.
Just a tiny bit.
A's,
Neck and throat.
Shoulders and upper back.
Notice any sensation of holding onto.
Any sensation at all.
Notice any sense notice any sense of holding on to and offer yourself.
Gentle Permission.
To ease.
Even to let go.
Let.
Release.
Arms,
Hands,
Fingers.
Feel the weight of your arms.
Hands,
Fingers.
Chest and heart.
Observe your breath moving.
Without forcing anything.
Imagine the journey of each breath through your body.
Imagine.
Think of the anchor.
Connecting you with breath.
Belly and lower back Notice the rise and fall.
Hips,
Thighs,
Knees.
Calves.
Ankles.
Feel the contact and support.
Fate and souls,
Souls of each foot.
Feel a sense of grounding.
Or perhaps warmth.
Warmth flowing through your face and through your body.
Relax release your body from head to toe Are there any areas now that hold any.
With the jaw.
Tension.
Notice these areas without attachment.
It doesn't matter.
It does.
Not matter.
Go to these areas lovingly with understanding.
And gently ask your body to let go.
Let go.
Let go.
Soft diffusion.
Cognitive diffusion.
When thoughts or judgments arise.
Name them kindly.
With kindness.
Inside yourself.
Well.
There's a worry.
Okay There's a plan.
Alright.
That's a relationship.
Name Name the attachment.
Kindly.
See these attachments passing.
In the river.
Like leaves.
Like leaves,
Or possibly clouds,
Or perhaps weather,
Perhaps wind.
These attachments pass you by.
They continue.
To flow by and you.
You are not attached.
Simply notice.
Wow.
There's a worry.
I notice the worry,
But it is not part of me.
I allow the worry to flow past.
Flow past.
There is no pressure,
There are no orders.
I do not place expectations upon myself at this time.
I say to myself gently,
Well,
That's a thought!
Core.
Hello,
Wari.
Thank you for trying to keep me safe.
I choose to notice you later.
I am grateful.
That this attachment has attempted to keep me safe.
But I'm okay.
I am okay.
I am okay.
I appreciate the need for worry.
I choose to separate myself from the worry.
I am separate from my worries.
I am separate.
I am.
I am.
I am.
This small distance between you and your worry can help you choose how to respond.
Responding without reacting.
By saying to yourself Hello Worry.
Thank you for trying to keep me safe.
I will notice you later because I decide to do so.
I separate myself from my thoughts.
This small distance reduces fusion and lets you choose how to respond.
You don't have to push your thoughts away.
You don't have to control your thoughts.
Simply watch them drift.
Simply watch.
Self-regulation and co-regulation.
Self-regulation,
Small actions you can take like softening a jaw,
Slowing your breath.
Rolling your shoulders,
Softening your eyes.
In order to steady your state.
Small things you can do to affect your state of mind.
So that you can self-regulate.
When thoughts get loud.
Become busy.
Co-regulation.
The supportive presence of others,
Other people,
Pets,
Voices,
Or guided practices that help you settle.
Both matter.
Your ability to self-regulate and your ability to control.
Co-regulate.
To seek,
To look for resources,
Find resources to co-regulate.
Both matter.
Right now,
Listening to this voice is a form of co-regulation.
Now picture a calm presence in a nearby boat.
Or on the riverbank.
See the boat.
The boat is calming.
Imagine the inside of the boat.
It is a robot.
It is in the middle.
Of a river.
In the center of a river.
This spot.
The picture of a boat offers you steady warmth.
Say the boat.
Imagine thoughts floating by as leaves as clouds.
Perhaps as their praise.
The boat is a symbol.
Of your ability to steady yourself.
Steady.
Yourself.
Return to the breath just as it is right now.
Allow your breathing to be what it is.
Affect awareness and tiny shifts and exercise.
Notice how you are right now.
Name any dominant feeling.
Quietly.
Name any dominant feeling,
Almost as if you don't care.
Just notice,
Just name the feeling.
Perhaps the feeling is tired,
Perhaps restless,
Perhaps anxious.
Possibly heavy?
Is there a heaviness there,
Notice?
Labeling reduces the intensity.
Reduces the charge.
Within the thought,
The feeling.
Name it.
Now what would a five percent change look like?
If you could reduce your attachment to feelings and thoughts by 5%.
What would that look like for you right now?
Invite that tiny shift.
Invite that tiny movement.
Perhaps it's a slight physical movement.
Perhaps it's one soft breath.
Perhaps it's allowing your shoulders to fall.
Perhaps it's broadening your chest.
Relax.
Perhaps it's releasing fingers.
One small shift.
Perhaps it's unclenching your jaw.
Subtle adjustments accumulate,
Build up.
Each small adjustment leads to a larger adjustment.
What do small adjustments look like for you?
Release.
Relax.
Let go.
Expectation.
Just for now.
Just for a few minutes.
Now once again,
Let's count down from 10.
Easily.
An easy countdown.
As we count down,
Breathe.
With each exhale,
Let something go.
Something,
Anything.
When you let something go,
Imagine that that something is a pebble.
Or a leaf?
Or a twig,
Or a ripple.
Of a river.
Trust.
Trust.
See the boat.
See the river.
As you let go through breath.
Imagine the ripples.
In the river.
Imagine the ripples growing and as you release the boat starts to move slowly.
Slowly that boat starts to move.
And you,
You allow it to do so.
And as you let go.
As you breathe,
As you let go,
The boat moves.
And floats down the river.
Allow that boat to float down the river.
Allow that boat to disappear.
Nine.
See the boat.
Eight.
7.
Soften Breathe.
Soften.
6.
Five.
Four.
Soften what you can.
No judgement.
No attachment.
Four.
Three.
2.
No judgement.
If you let go of a lot.
That's okay.
If you let go of a little.
That's okay.
Soft affirmations.
Now choose a simple,
True phrase.
No pressure.
No pressure to repeat mentally if you don't want to.
But if you wish to do so.
Choose a phrase and repeat it to yourself.
A phrase such as,
I am allowed to rest.
I am enough as I am.
This moment.
Is enough.
This moment is now.
Enough.
I am okay.
Choose one or make up your own.
And if you wish to do so,
Repeat to yourself and breathe.
And breathe.
Hold on to the phrase as an intention,
Internalize this phrase,
Affirmations,
Affirmations are gentle invitations.
Not a performance,
They're not performative.
Like a gentle invitation from friends.
It's okay if you attend and it's okay if you don't.
It's okay.
Reflection on time,
Chaos and the meaning of relaxing.
Of relax,
The concept of relax.
Time flows like a river.
Sometimes calm,
Sometimes stirred,
Sometimes fast.
Sometimes slow.
Sometimes still.
Chaos and life's demands are expected.
They are part of life.
Rest is not an escape.
It is steadiness for the journey of life.
Rest is part of the journey.
We work our rest into the journey as it is,
Amongst the chaos.
Right now to find what relax means for you right now.
Think about it.
What does relax mean for you?
There is a softness.
About relaxing.
Relaxing is not demanding.
It is a soft invitation.
Maybe a softer chore.
Maybe slower thinking.
Or perhaps permission to stop striving.
It's not an extra task.
It's a kindness you choose just for you.
What does relax mean for you?
Relax.
Relax.
Relax.
Notice ease,
Even the slightest sensation of ease.
Notice.
Explore it.
Experience Ace.
Remember the bush.
Remember the drifting boat.
Imagine that you can see the boat now and it has drifted to a calm beautiful cove.
The cove is truly beautiful.
You bear witness to this Cove.
Be the witness.
Be the witness.
As you watch the boat.
As you see the boat.
You say to yourself.
Quietly.
I'm allowed to rest.
I am allowed to rest.
I am allowed to rest.
I am allowed to rest.
I am allowed to rest.
Every meditation is different.
Each session is practice.
Not evidence of how you are.
Or how you will be.
It's just a practice.
You're doing okay exactly as you are right now.
The practice you have in this moment is the practice you have.
And that's okay.
Be gentle.
Bathe your breath.
See the boat.
Release expectation.
Remember,
It's tiny shifts.
Soft,
Kind,
Tiny shifts.
Small adjustments.
And the option of co-regulation when needed,
When suits you.
The meaning of relax tonight in this moment is yours,
Yours to choose.
Relax,
Release.
Imagine the anchor.
See the boat.
Imagine the beautiful beautiful curve What can you say?
Your mind is this cove.
It is calm.
It is sanctifying.
It is sacred.
Breathe.
Little soft adjustments.
A mindful reckoning.
As separation between you and your thoughts.
Relax,
Release.
You are.
Breathe now.
Breathe now.
Breathe now.
Breathe.
As you breathe.
It's okay Now let's count down from 10.
With each number,
Invite a little more support.
From the surface beneath you,
Whether you are seated or lying down.
Notice the support and sink into it.
Relax feet,
Legs,
Hips,
Belly,
Chest,
Shoulders.
Alms.
Neck,
Jaw,
Whole body.
Let the support beneath you be enough.
Be all you need.
9.
Relax feet,
Legs,
Hips,
Belly,
Chest,
Shoulders,
Arms,
Neck,
Jaw,
Whole body.
The support beneath you is all you need.
There is no requirement for you.
No need to change.
Just.
Do.
You.
Be yourself.
8.
Relax feet,
Legs,
Hips,
Belly,
Chest.
Shoulders,
Arms,
Neck,
Jaw,
Whole body.
Seven.
Relax your whole body.
Because you choose to do so.
No pressure six,
Release the feet.
Legs,
Hips,
Belly,
Chest.
Thank you.
Ciao.
How?
Sit in this moment.
Be present in this moment.
As it is.
Notice the organic moment,
The moment as it is.
No pretense,
No expectation.
5.
.
.
Relax feet,
Legs,
Hips.
Belly,
Chest,
Shoulders,
Arms,
Neck,
Jaw.
Whole body.
Four.
Allow yourself to be you.
Maybe the prior moments,
The moments before this meditation,
Perhaps they were peaceful.
Perhaps they were not.
It's okay.
Exist in this moment the way it is.
Feet,
Legs,
Hips,
Belly,
Chest,
Shoulders,
Arms,
Neck,
Jaw,
Whole body,
Forearms,
Three.
Relax,
Release.
You are.
Breathe now.
Breathe now.
Breathe now.
Breathe.
As you breathe,
It's okay.
Relax,
Release.
You are.
You are again.
Breathe now.
Breathe now.
Breathe now.
Grace.
As you breathe,
It's okay.
Relax,
Release.
You are.
You are okay.
Breathe now.
Breathe now.
Breathe in now.
Breathe.
As you breathe,
It's okay.
