Welcome to tonight's meditation,
Where we will use a progressive muscle relaxation in order to bring the body into a deeper state of comfort and allow you to sleep peacefully.
Find a comfortable position where you can lie down,
Ready for sleep,
And try to make sure that you are not too warm and not too cold.
And when you feel ready,
Allow your eyes to close.
Just take a moment now to scan your body and acknowledge any parts that might be carrying more tension tonight.
And if you notice any areas that are more tense,
Then allow yourself to just let go of that tension now.
This is your time to release everything.
We will begin with a short breathing exercise to help us quiet the mind after a long day and prepare the body for rest.
Begin by exhaling any remaining breath you have,
And when you are ready,
Breathe in through your nose to a count of four,
Hold for four,
And release to a count of five.
There is no need to force anything tonight,
Just breathe in a way that is most comfortable for you.
So that's in for four,
Hold for four,
And release for five.
Imagine that you are blowing out any tension from your body and your mind.
Continue to breathe in this way in your own time.
Allow the breath to fall back to a natural rhythm,
And let yourself feel the new heaviness of your body now.
Notice how you have started to sink just that bit deeper into your mattress,
And enjoy the sensation of letting go.
In a moment,
We will begin the muscle relaxation,
Working from the feet to the head.
If you have any injuries or areas that are more painful,
Then please be gentle with these parts of your body,
Or avoid them completely.
Don't worry if your mind starts to wander,
It's perfectly normal.
If or when you notice it,
Simply bring your attention back to my voice and to the exercise,
And try not to be too hard on yourself tonight,
You deserve this time.
So,
To begin,
Curl the toes in your left foot and lightly tense.
Hold it here and notice the feeling,
And let go.
Feel your left foot soften and release that tension.
Now curl the toes in your right foot and gently squeeze.
Hold and notice how it feels,
And release.
Feel both of your feet becoming warm and loose,
And your toes and ankles are soft.
Now squeeze and tense your left leg,
Hold it here,
And release.
Feel the muscles soften in your left leg,
And notice the difference to your right leg.
And moving to the right leg now,
Squeeze and hold.
Notice any tension in the leg,
And let go.
Feel a new relaxation in both of your legs.
To add to this feeling now,
Push your heels into your mattress and tense both of your legs.
Hold it here,
And release.
Allow the muscles in your legs to be heavy and soft as you feel any tension melting away.
Now squeeze the buttocks muscles and hold the tension here.
Continue to hold and notice the feeling,
And release.
Feel any tension leave the buttocks muscles and the hips become heavy as your entire lower body becomes warm and free.
Now gently arch your back and bring your shoulder blades together.
Hold it and be aware of the tension,
And release.
Allow your back muscles to soften and the tension to melt away into the surface beneath you as you become heavier and heavier.
Now pull your belly in towards the spine and hold it here.
Notice the feeling in your stomach,
And let go.
Allow the belly to completely soften and expand.
Feel your abdomen become free.
Relax on your chest now and take a slow breath in,
Allowing the belly to fill and the ribcage to expand.
Hold this breath here for a moment,
And release on a sigh,
Allowing any tightness in your chest to melt away.
Once more for the chest now,
Take a nice deep breath,
Expand the belly and the ribcage.
Hold it and notice the feeling,
And exhale completely.
Just let all of it go.
Allow yourself to relax deeper and deeper.
Now bring the focus to your left hand,
Squeeze your hand into a tight fist,
Hold,
And release.
Allow the left hand to soften as you move the focus to your right hand.
Squeeze your right hand into a tight fist,
Hold,
And let go.
Both of your hands have become warm and soft,
And the tension is melting away.
Now bring your palms together in a prayer-like position,
And push together,
Tensing all the muscles in your arms.
Hold it here and notice the feeling,
And release.
Allow all tension to fall away from your arms and your hands as you sink into the mattress.
Bring your focus to your neck and shoulders,
Shrug your shoulders as high as you can.
Feel that tension in your neck and shoulders,
And now release.
Allow the tension to melt out of your neck and shoulders as the muscles unravel and become soft.
Bring your focus to the muscles in your face now.
Squeeze your lips as if you are blowing a kiss.
Hold it here and let go,
Allowing your lips to gently part and relax.
Now clench your jaw and smile as wide as you can.
Hold and notice the feeling,
And release.
Let your mouth fall slightly open,
And your jaw release and soften.
Now tightly close your eyes and squeeze your nose.
Hold the tension here,
And let go.
Feel that release in your cheeks,
Your eyes,
And your nose as the muscles unravel and the tension melts away.
And now bring the attention to your forehead,
Raise your eyebrows as high as they will go.
Hold and notice the tension across the forehead,
And release.
Feel the muscles in your forehead unravel and soften now,
As all the tension melts away.
Notice how different your body is feeling,
And continue to allow all the tension to melt away,
Any knots to unravel,
And your muscles to soften.
Enjoy this new found relaxation,
Feel yourself becoming heavier and heavier.
And now give any remaining thoughts permission to leave you,
And imagine that they are drifting away into your pillow,
As your mind becomes clear and free,
As you sink deeper and deeper into relaxation.
You are completely at peace.
You are ready now for a deep,
Healing sleep.
Allow your body to be heavy,
Allow it to be soft.
You are comfortable and warm.
You are healing your mind and your body.
You are taking a journey of rest and recovery.
You have permission to completely relax and let go.
You are freeing yourself from all control.
And when you wake,
Your body will be refreshed,
And your mind will be clear.
You are warm.
You are heavy.
You are safe.
A warm welcome to this guided meditation brought to you by Sleepy Cat,
Designed to help you find peace tonight,
And to get some well-earned sleep.
I hope that you will find this meditation useful in calming you down and quieting any racing thoughts,
Allowing you to embrace the deep,
Healing rest that awaits you now.
And as we settle in for the night,
Just begin by finding a comfortable position in your bed,
And acknowledge that this is a time for you.
A time to switch off,
Let go,
And enjoy this relaxing experience that will guide you further and further into comfort and into sleep.
Give yourself permission to truly relax tonight,
And to have this moment for yourself.
You deserve this time,
And you deserve this rest.
You are completely safe here.
This is your haven,
A place to bathe in comfort,
And a chance for you to be free from anything that might be holding you back from relaxation and from sleep.
And I want to reassure you that there is no right or wrong way to experience this meditation.
We are simply here to relax,
To let go,
And find peace.
So,
If you haven't already,
Just allow your eyes to gently close,
And take a nice,
Slow,
Deep breath in through the nose and out through the mouth,
As we begin our wonderful journey to deep relaxation.
Give yourself permission to let go,
As best you can,
Of any distractions and thoughts that might be lingering for you,
As you begin to wind down,
Slowly but surely,
Into a place of calm,
Where the mind can be still and the body can be heavy.
And as you slow your breathing down,
Focusing on a long exhale,
It might be helpful to repeat these words of comfort to yourself,
Quietly,
Within your own head.
I am choosing to take care of myself.
I am choosing to let go of the things that do not serve me.
I am choosing to embrace relaxation,
And to be guided into a peaceful and healing rest.
You might find,
At the moment,
That there is still a lot of mental chatter,
And possibly an inner dialogue going on in your mind,
With thoughts passing back and forth,
As if you are watching over a busy motorway.
You may even be replaying the day's events in your mind,
Or pondering on something that happened a long time ago,
Or something that is yet to happen.
Remind yourself that this is perfectly normal,
And it is okay.
The deeper we go into this meditation,
The more that this chatter and any remaining thoughts will slowly begin to fade,
So try not to be too hard on yourself tonight.
It's also worth remembering that no problem has ever been solved by worrying.
However,
By getting the best sleep that you can,
You can set yourself up to be in a better place tomorrow,
Ready to take on whatever the day might bring,
With a stronger,
Clearer mind.
And if,
At any time during this relaxation,
You find the mind does begin to wander,
Then please know that this,
Too,
Is perfectly normal.
It simply means that you are human,
And that,
In itself,
Is a wonderful gift.
If or when the mind wanders,
Try to acknowledge that without judgment,
And then let the thought go as you bring your focus back to my voice and to this meditation.
Continue to breathe deep,
Filling the belly and the chest as you inhale,
And blowing away any remaining tension as you exhale.
Try to remove any pressure that you might be putting on yourself to fall asleep quickly tonight.
It doesn't matter how long it takes,
And every night will no doubt be different.
The main focus tonight is to bring the body into a deep state of comfort,
A state of relaxation and peace,
And to simply enjoy these sensations.
Even through a deep,
Conscious relaxation,
We can bring enormous healing and relief to our body and our mind.
So allow any of this pressure that you might be putting on yourself to melt away from you.
And now,
Just begin to check in with your body and notice any sensations that might be there.
There is no need to do anything about these sensations right now,
Or to judge them in any way.
We can simply observe,
Acknowledge what we feel,
And move on.
Notice how your head rests on the pillow.
Are you carrying tension in your face,
In the forehead,
Or perhaps the jaw?
How do your shoulders and neck feel tonight?
How do your arms lie?
Are they resting on your stomach,
Or by your side?
How does your back rest on the mattress?
Are there any areas of your body that feel more supported than others?
Are your legs heavy and relaxed,
Or are you holding tension here?
Do you feel any sensations in the hands or the feet?
And as we become more and more relaxed,
Then new sensations will undoubtedly come and go,
With some lingering more than others,
And some even moving across your body,
Or changing from moment to moment.
Go with the flow,
And allow the sensations in your body to guide you now.
Often,
Much of the tension that we carry comes from our desire to keep control of a situation or an emotion,
And so once again,
I want to invite you to give yourself permission to let go of all this tension now.
Let go of any desire for physical or mental control tonight.
Your body and your mind are free to rest and recover.
Allow the door of your mind to open wide now,
And watch any remaining thoughts and worries drift from your consciousness up into the sky above you,
Before fading out of sight beyond the stars.
There is nothing more that can be done tonight.
The day has come to an end,
And anything else can wait until the morning.
This time is for you.
And with that in mind,
Begin to shift your focus to your breath now,
And notice the gentle rising and falling sensation that occurs through your natural breathing pattern.
If it helps,
You might place a hand on your stomach,
And follow the waves of your breath.
And now,
We can embrace our breath further by slowing it down,
In through the nose,
And out through the mouth.
Allow the belly and the chest to expand and become free,
Before relaxing completely as you breathe out.
And with each breath in,
Feel that fresh,
Healing air being brought into your body.
And as you exhale,
Imagine that you are blowing away any tension far up into the deep black night above you.
And notice that as your breathing goes deeper and deeper,
So too does your mind and your body.
Give your body permission to sink just that bit deeper,
And your mind to slowly empty.
Enjoy the new relaxation that is flowing through you.
Allow it to trickle from the top of your head,
Down your body,
Into your arms,
Hands,
And fingers,
And all the way down your legs,
Into your toes.
Continue to breathe in this way,
Nice and slow,
Focusing on a long exhale.
Feel your body growing heavier and heavier.
When you are ready,
Just allow this breathing to fall back to a comfortable rhythm once again.
Recognize that our breathing has a rhythm to it,
Just like the pattern of our thoughts.
And if we can slow down our breathing,
We can also begin to slow down our thoughts and quiet our mind.
You might find that already,
Your body is feeling just that bit heavier and more relaxed,
And your mind is beginning to slow down with a new sense of peace and quiet washing over you.
And if you feel as though you are ready to go even deeper tonight,
Into a tranquil state of freedom,
Then let us continue together on this journey to peace.
In a moment,
I am going to ask you to open your eyes.
This may appear counterproductive at first,
But I encourage you to trust tonight,
And I think you will be pleasantly surprised by this experience.
So,
When you feel ready,
Slowly open your eyes and try to focus your gaze to a fixed spot in the room.
There is no need to force anything here,
Just allow yourself to focus on this spot.
With your eyes open,
You might have noticed the room coming into focus for you as your vision adjusts to the space.
And after a few moments,
You might feel that your eyes are getting heavier,
And that you are blinking more and more frequently.
And you might feel now that it has become very difficult to keep your eyes open at all,
As a new heaviness falls upon the eyelids,
Like tiny weights pulling them down.
And with each blink,
There is a deeper and deeper temptation to allow them to close fully.
Allow yourself to give in to this temptation now,
As you let your eyelids drop closed.
Allow the heaviness to completely take over.
Enjoy the relief of finally letting those tired eyes close.
Your mind is releasing any remaining thoughts,
And they fall away from you like grains of sand,
Leaving you with a quiet stillness and peace.
A deep state of comfort washes over you.
You have completely let go,
And you are free.
Now,
As the roof begins to open above you,
You find yourself lying beneath a glittering dome of starlight,
With pulsing stars watching over you.
From the galaxy above,
One of the stars descends from the night sky,
Shrinking to the size of a tiny silver orb,
And hovers around your feet.
Let your awareness drift to the soft silver light that is beginning to orbit your body in a spiral,
From your feet all the way up to your head and back down again.
The light pulses with a soft,
Healing energy that allows you to feel completely safe and protected.
You feel as though this magical starlight is beginning to lift you ever so slightly,
And you are now floating just above your bed.
And as you begin to hear a slow,
Gentle countdown,
This silver orb will pass over your body,
Healing as it goes and bringing you into a deep,
Heavy comfort.
Ten.
The star begins to orbit your head very slowly,
And you feel a gentle humming sensation across your face,
Melting away any tension in the forehead.
All the muscles in your face become soft and loose.
Your eyes are heavy.
Your cheeks are warm.
Your jaw is soft,
And your lips part slightly as they let go now.
Nine.
The warm silver light trickles down the back of your neck,
Releasing any tension as it goes,
Like butter melting.
It passes over your shoulders,
Softening each and every muscle with its magical orbit.
Eight.
The star splits in two and traces down both of your arms,
Softening the muscles in your upper arms,
Loosening the elbows and the forearms,
Before sending a warm sensation through the hands and the fingers.
Your arms hang heavy now,
Free and loose.
Seven.
As the beautiful,
Pulsing light rests in your chest now,
You feel a warmth running over your ribcage,
Softening the muscles and melting away any tension.
There is a new openness in your chest and a freedom in your breath.
Six.
The belly expands as well,
And a wonderful sensation runs through your chest and your belly,
Allowing you to completely let go.
You can release any holding in tonight and breathe away any and all tension.
There is a deep,
Healing starlight sitting in your very core and radiating out of you.
Five.
The perfect silver orb trickles up and down your spine,
Relaxing you vertebra by vertebra.
The light spreads across all the muscles in your back,
Filling them with warmth and comfort.
Your entire upper body is in a beautiful state of pure relaxation.
Four.
This guiding starlight warms your buttocks muscles now,
And you feel yourself letting go of any tension here as it slowly melts away.
Three.
The silver orb trickles down over your legs,
Spiraling around them as it moves down.
You feel the muscles in your thighs tingling with a soft warmth as they completely relax.
Your knees become loose and free.
Your calves hum with a starlight sensation,
Softening the muscles.
The warmth passes gently over your feet and all the way into your toes.
Two.
Your whole body now is in a deep,
Tranquil state.
Your muscles are completely relaxed and washed with peace,
Free from all tension.
One.
It's as if you are now floating on a twilight cloud,
With a million stars watching over you and guarded by the eternal moon.
Zero.
The enchanted star spirals up above you and returns to the rich,
Black night.
As it rises up,
It gives off a silver stardust that falls back down onto your body,
Surrounding you in a soft,
White glitter.
The silver orb rejoins its infinite family of stars high above you,
And pulses brighter than all the rest,
Your chief guardian tonight.
The stars give off a beautiful lullaby,
And their music will guide you on your journey into sleep.
Any lingering thoughts are being taken by the stars up into the twilight and dissolved by the silver glitter above you.
Allow yourself to be in this total state of bliss,
And drift along with the stars to a place of wonder.
Rest and recovery is coming to you now.
Health,
Happiness,
And positivity are filling your body,
Mind,
And soul.
Trust that these beautiful stars will watch over you tonight,
And the moon will guide your dreams.
And when you wake up,
You will be refreshed,
Energized,
And ready for the day ahead.
Give yourself permission to let go.
Be at one with this world of starlight and this land of dreams.
Enjoy this new relaxation flowing through your body.
Allow your imagination to unlock,
And your mind to become free,
As we take an enchanted adventure to the crystal cave of wonder.
You find yourself walking through a vast woodland of tall trees,
With thin,
Bare branches and long roots that twist along the floor.
Small birds flit from branch to branch,
Gathering supplies for their nests,
And chattering away in the treetops.
The endless sea of trees release waves of pure oxygen into the fresh,
Cool air,
And it is wonderful to breathe in.
The low sun pierces the forest,
Creating golden spotlights on the trunks of the trees,
And across your body.
Along the forest floor are fallen leaves of gold,
Green,
Brown,
And red,
Mingled with acorns,
Twigs,
And pinecones.
The atmosphere is calm and peaceful,
And you'd be forgiven for the noise of the trees,
And the sound of the birds chirping in the forest.
The atmosphere is calm and peaceful,
And you'd be forgiven for thinking that time itself has stood still here.
There is a sense of magic,
As if the trees themselves are breathing,
Calling you deeper into the forest.
You arrive at a tiny stream with three flat stepping stones in the water,
Acting as a bridge to the other side.
There are tiny,
Multicolored fish dancing back and forth in the frothy water,
And their sparkling colors are mesmerizing to watch.
As you come to the end of the stream,
You feel a new sense of comfort washing over your body,
And you feel a new sense of joy in the water.
The fish leap out of the water in unison,
An arch in a glistening rainbow,
Wishing you well on your adventure,
Before diving back down into the babbling brook.
You feel a new sense of comfort washing over you now,
Surrounded by the beautiful simplicity of nature.
And as you turn back around,
You suddenly find yourself in a large forest clearing.
A perfect circle of trees is sealing off this hidden wonder from the rest of the forest.
There is something ancient about this clearing.
It is a place long forgotten to time.
In front of you stands an enormous oak tree,
Twisting high and proud,
Solitary and strong.
Its branches bloom with bright green leaves glistening in the sunset,
And from this mighty oak,
You can feel something strange and magical radiating out towards you.
This old guardian of the earth is inviting you to come closer.
As you approach the thick trunk,
As wide as a house and as tall as three,
You see that hidden in the folds of the old bark is a small nook.
And then,
Right before your eyes,
The nook begins to expand,
Opening up to reveal a delicate wooden archway,
Lined with pink and blue flowers,
Giving off an enticing radiance.
And suddenly,
Appearing from the treeline,
Is a collection of animals pulsing with the faintest golden glow.
There are horses,
Deer,
Rabbits,
Hedgehogs,
Squirrels and birds all coming together.
They are drawn to you now,
And drawn to the magic hidden deep within this great oak of the forest.
Emerging from the wooden archway is a single butterfly,
Flicking through the branches and parading around your head.
You hold out your hand,
And the butterfly gently lands on the tip of your finger,
Flexing its rich,
Purple wings in a greeting as they welcome you to their sacred home.
The delicate patterns on their wings are a sight to behold,
A true wonder of nature.
You are filled with a deep sense of peace and buzzing with excitement.
Without another hesitation,
You bid farewell to the animals of the forest and step through the oak portal,
Your new companion resting in your hand as you journey into the great tree.
As you reach the other side,
You are met by a soft darkness.
Instantly,
Your butterfly begins to glow in a rich purple and gold,
Brighter and brighter,
Until it illuminates your surroundings,
Acting as a guiding light on your journey.
Inside the great oak,
You can see a large oval tunnel made from the twisting roots of the tree,
And a thin path is lined with little white stones.
You follow this path now,
Guided by a mini orb of gold and purple.
From the light of your companion,
You can see an oak staircase at the end of the tunnel,
Leading down in a spiral.
There is a beautiful atmosphere inside this great tree.
You feel safe and protected,
As if guarded by the earth itself.
The rich air dissolves any remaining thoughts,
And you are focused only on the adventure ahead of you.
At last,
You reach the oak stairs and you begin your descent.
Your butterfly rests on the edge of the tunnel,
Your butterfly rests on your shoulder now,
Flexing its wings and illuminating the spiral staircase.
Lining the twisted wooden walls are tiny flowers,
No bigger than a marble,
With pure white petals that give off the scent of vanilla and honey.
You trace your fingers through the flowers as you carefully tread the steps,
Delving ever deeper into the enchanted earth.
And then,
You begin to feel a change beneath your feet.
The twisted oak roots begin to merge into a smooth white stone,
Peppered with silver.
The stone is warm to the touch,
And the silver starlight mingles with the purple and gold of your companion.
These are the foundations of the world,
Never before touched by human hands.
Never before touched by human hands.
As you reach the bottom of the staircase,
You come to a large white boulder.
Engraved in the middle is the symbol of a butterfly.
Your new companion lifts themselves off your shoulder and flutters into place,
Creating a silhouette in front of the engraving.
They are a perfect match.
Suddenly,
There is a low rumble under your feet,
And the smooth slab of white rock rolls out of the way,
Revealing a dark doorway ahead.
Your butterfly pulses in front of you,
Grabbing your attention before diving through the doorway,
Urging you to follow.
With a new excitement,
You step through the portal and enter a new world entirely.
Suddenly,
The light hits you,
And you are met by a kaleidoscope of color beaming across your face,
And you gaze at this vast cave of magic.
There are hundreds and thousands of crystals peppered through the cave,
And beyond.
Pulsing in all the colors of the rainbow.
Together,
They create an enchanted symphony,
Drawing you deeper into this palace of wonder.
Emerald green grass carpets the floor,
Providing a beautiful softness through your toes.
There are dozens of mini waterfalls cascading into the cave,
Creating pools of pure turquoise around you,
And reflecting the light of the crystals.
To your right is a patch of small trees.
They stand only four feet high,
And house unfamiliar but delicious-looking fruit of blue,
Red,
And yellow.
This cave is lined with the pure white rock,
Dotted with beads of pulsing silver,
Creating the perfect backdrop to this breathtaking landscape.
And just then,
Hundreds of butterflies lift you up from the deep blue water.
And just then,
Hundreds of butterflies lift up from the tall blades of grass,
As if celebrating the return of your companion.
You take your lovely little friend into your palm,
And thank them for bringing you here tonight.
They beat their wings to you and give three golden pulses,
Before flying out of your hand and rejoining their family.
The butterflies float up together and drift through the crystal beams above you.
The collection of colorful wings creates a beautiful spectacle,
As the butterflies flit through this enchanted land,
Now dancing around the waters and swirling through the trees.
This truly is a place of wonder.
This truly is a place of wonder.
Here,
Deep within the great oak,
At the very heart of the earth,
There is life.
You slowly walk over to a pool of water,
Pulsing in a pastel blue.
You dip in your hands and splash your face,
Allowing the cool sensation to wash over you.
You feel the muscles in your face begin to soften,
And your mind empties of all thoughts now.
You lie back in the soft grass,
And take in all the little details of this wondrous place.
The rainbows of color,
Radiating from the infinite crystals peppered through the cave.
The soft blanket of grass,
Now supporting your body,
The soft blanket of grass,
Now supporting your body,
And embracing you in a comforting warmth.
The sound of waterfalls swells around you,
As you wonder where this enchanted water is coming from.
And of course,
You cannot ignore this wonderful healing air,
Full of enchantment.
With every breath you take,
You feel your belly and chest relax.
Your thoughts fade,
And your entire body softens.
It is only now that you realize this cave has its own sky.
There is no sun or moon down here,
But the sky is a deep orange and blue,
And the colors of dusk are slowly fading into a rich purple and black.
Night is nearly upon you,
And you catch one or two white crystals breaking through the roof,
And pulsing in a starlight fashion.
And now,
Bit by bit,
You watch the twilight darken,
And the night sky is rich and deep,
With more and more crystals becoming visible,
Creating unique constellations,
Like nothing you have ever seen on the surface.
There are four main constellations,
Fire,
Water,
Earth,
And air,
All moving in the same direction.
Earth and air,
All moving in a slow ripple.
The crystals pulse brighter and brighter,
Creating a blanket of starlight,
Washing over you with a magical radiance.
And then,
Over in the distance,
Atop a small hill,
Is a solitary white rock,
Standing proud,
Now illuminated by a silver spotlight,
As if calling out to you.
The temptation is too much to resist,
And slowly but surely,
You rise to your feet,
And drift towards the hill.
And as you get closer,
Your footsteps become lighter and lighter,
Until you are no longer walking,
But gliding through the cave.
Your body is light,
And a new freedom is flowing through you.
Before you know it,
You arrive at the top of the hill.
Up here,
There is the beautiful smell of fresh lavender,
And the rich green grass pulses with the silver glitter from above.
The pure white rock in the middle of the hill is a perfect cuboid,
Twelve feet tall,
And smooth to the touch.
There is a hole on each side,
And they glow in different colors,
Blue,
Yellow,
Green,
And red.
Evenly spaced around the hill,
You see four huge crystals floating just above the ground.
They are perfectly formed,
And each pulses in one of the four colors.
The silver spotlight still illuminates the white rock,
And you watch wide-eyed,
As a new engraving begins to etch itself into the surface,
The carving of a handprint.
With a deep breath,
You step toward the stone,
And place your hand on the engraving.
It is a perfect fit.
Suddenly,
The rock begins to hum,
Sending a beautiful warmth through your hand,
And right on cue,
The four crystals lift into the air.
And in one beautiful flow,
They gently slot into their matching holes.
As the final crystal clicks into place,
A low rumble begins to vibrate under your feet,
And the white rock begins to turn slowly,
Pulsing in blue,
Yellow,
Green,
And red,
As the rest of the cave fades into darkness.
One by one,
You watch hundreds of colorful crystals disappear out of sight.
The white rock slowly sinks into the hill,
And for a brief second,
You are left with a soft darkness,
And the sound of silence.
And then,
There is a new light from below,
And propelling up into the air is a purple and gold crystal.
It hovers high above you now,
Pulsing in its enormity,
And radiating a soft glow over your face as a gentle stardust begins to trickle down over the cave,
Illuminating this hidden sanctuary in a white glitter.
And,
Perched atop the crystal,
You spot your old companion,
The enchanting butterfly.
They flex their wings in a greeting to you,
And slowly lift from the crystal.
They flutter around your head,
And land on your shoulder.
A beautiful heaviness begins to wash over you now,
As you lie back under the soft,
Under the soft,
Warm grass,
And gaze up at the pulsing starlight.
The enormous crystal transforms the entire land into a purple and gold paradise.
You are completely protected here,
Guarded by the old earth,
And comforted by your companion.
You feel yourself becoming lighter now,
And before you know it,
You are floating ever so slightly above the ground,
Becoming one with this enchanted cave,
And part of this magical world.
You feel yourself smiling now,
As your feet tingle with total relaxation.
Your toes are soft,
Your ankles are loose,
And a soft vibration begins to hum in the soles of your feet.
This vibration moves up into your calves and your knees,
Softening the muscles and the joints,
Releasing any tension along the way.
Your thighs become soft and heavy,
And you feel the knots in your muscles gently melting away.
There is a new warmth traveling up into your buttocks and your lower back.
In this moment,
You have never felt more supported,
And you give yourself permission to completely let go.
You feel the light from the crystals entering your stomach and your chest,
And you breathe slow and deep,
Enjoying the wonderful sensations of just being,
As you sink deeper and deeper into comfort.
Your belly is open and your chest is free,
There is no holding in tonight.
This soft,
Warm vibration begins to flow into your whole body,
Relaxing the muscles in your upper arms,
The joints of your elbows,
And your forearms.
Your hands are soft,
Your fingers are loose and tingling with depth.
You notice now a new heaviness in your neck and your head,
As the muscles in your neck begin to soften and any tension is unravelling like a soft,
Flowing stream of water.
You let any remaining thoughts leave your mind now,
As you give yourself over to this wonderful heaviness.
These powerful crystals will cleanse your body,
They will refresh your thoughts and replenish your energy.
This is your sanctuary of healing and comfort.
You allow yourself to just be in this moment,
Drifting among the beautiful crystals,
Each pulsing in their own unique color,
As you float over this perfect paradise of waterfalls and emerald glades.
You are completely free.
There is something about this colorful starlight display that speaks to your heart,
And you cannot help but feel as though you have been here before,
Living this very moment.
You know that this wonderful place is home to you in some way.
And just then,
One by one,
The four crystals from the hill reveal themselves to you,
Blue,
Yellow,
Green,
And red.
As the blue crystal of healing floats toward you now,
It spirals around your body,
Peppering you with the dust of sapphire,
And there is a deep comfort and protection surrounding you.
All of a sudden,
You can hear your own voice speaking to you from deep within the crystal,
As if from another time,
Reminding you of an important message.
The time has come to listen to your heart,
It knows what you need.
The time has come to listen to your heart,
It knows what you need.
A powerful self-belief and a new confidence runs through you now.
You vow to trust your heart and to follow its guidance as you continue to learn and grow.
As you continue to learn and grow,
To build and nurture,
And to find your own unique path.
You find forgiveness for yourself and for others as you let go of regrets from the past,
Worries of the future,
And strive to simply embrace the present.
The time has come to listen to your heart,
It knows what you need.
The blue crystal fades out of sight,
And you are met by a soft green light that hovers just above your belly,
Pulsing with a strong and beautiful warmth.
The green crystal of strength speaks to you now,
With a new message.
It is okay to be afraid,
But we mustn't run away.
Bravery and courage are needed when there is something worth fighting for.
It is okay to be afraid,
But we mustn't run away.
Bravery and courage are needed when there is something worth fighting for.
You feel as though a fire has been lit in your belly,
Filling you with a new sense of courage and bravery.
You know now that you can face anything,
You can face it with a smile and push on.
You know somehow that you will always make it through,
For deep down you can feel that strength within you.
It is okay to be afraid,
But we mustn't run away.
Bravery and courage are needed when there is something worth fighting for.
The bright emerald fades now too,
Giving way to a beautiful yellow crystal that pulses high above you like a distant sun.
And once again,
You can hear your own voice calling out to you like an old friend.
When night falls,
Look for the sunrise.
Even in the darkest of times,
There is always hope.
When night falls,
Look for the sunrise.
Even in the darkest of times,
There is always hope.
Suddenly,
There is a deep sense of peace flowing through you.
A smile fills your face,
And a warmth fills your heart.
You know that hope strengthens the soul,
And hope breeds kindness,
Positivity,
And love.
And that can only be a good thing.
When night falls,
Look for the sunrise.
Even in the darkest of times,
There is always hope.
You enjoy these wonderful feelings flowing through you,
And bask in the beauty of confidence,
Hope,
And strength.
And finally,
The green gives way to a beautiful bright red,
And finally,
The green gives way to a beautiful bright red crystal that floats directly over your heart,
And you wait patiently for your final message.
Above all else,
Look for love.
Give it freely to yourself,
To others,
And to this wonderful world that we are so lucky to share.
Above all else,
Look for love.
Give it freely to yourself,
To others,
And to this wonderful world that we are so lucky to share.
As you lie here now,
Completely at peace,
You allow a new acceptance to fill your heart.
Acceptance for who you are and where you are right now,
And you are proud of all that you have to offer.
You begin to realize that there is no room for unproductive self-criticism,
Or for doubting what you are capable of.
You can accept that things may not always go to plan,
But you vow from here on in to treat yourself as you would a dear friend,
With kindness and compassion,
With empathy and understanding,
For that is what you deserve,
And deep down,
You know this to be true.
And now,
Your thoughts turn to those who are special to you,
And a deep love and gratitude fills your heart.
You think of their smiling faces,
And the joy that they bring to your life,
As beautiful memories flash through the colorful sky above you,
Filling you with the strength and love of all those who care for you.
Above all else,
Look for love,
Give it freely to yourself,
To others,
And to this wonderful world that we are so lucky to share.
And now,
With a happy heart,
You begin to reminisce on your beautiful adventure tonight.
You remember the colorful fish by the babbling brook,
The golden animals greeting you in the clearing,
And your butterfly companion who guided you all this way,
And who is now resting on your shoulder,
Watching over you tonight.
You remember the mighty oak tree pulsing with magic,
And of course,
This beautiful hidden land,
Full of enchantment,
Wonder,
And unrivaled beauty.
You feel so lucky to be surrounded by the beautiful nature of this beautiful world.
The magic of this cave,
And the healing and comfort it has provided you.
You feel a deep connection to this beautiful world that we call home,
And to Mother Nature herself.
And now,
All around you,
The crystals are humming with a low light,
Creating a soft,
Swirling palette of colors,
And you know that you can come back here whenever you need to.
And now,
All around you,
The crystals are humming with a low light,
Creating a soft,
Swirling palette of colors,
And it's as if you are inside a beautiful painting.
The colors swirl together in slow motion,
Telling their own story,
And you float effortlessly amongst them.
You are shrouded in stardust,
Warmth,
And complete comfort,
And you can hear this enchanted land composing its own symphony,
Specially made just for you.
As you feel yourself sinking deeper and deeper into relaxation,
You know now that you are completely safe,
And completely protected.
You can bathe in the soft color and the starlight,
And just let go of your worries.
Go of everything.
And with that,
You give yourself final permission to just release now.
Release any holding on,
And release any thoughts.
The crystals will melt away your worries,
And keep you safe tonight,
As you enter a world of beautiful dreams.
The magic of sleep awaits you now.
