Hello,
I will be guiding you through this meditation to provide relaxation and lead you into a deep restful sleep.
So go ahead and settle in.
Adjust your pillows.
Feel the fabric of your blankets against your skin.
And find that perfect position where you can truly let go.
I want you to know that I am here with you.
I'm going to be your guide for this entire time.
Walking beside you through the forest and down to the water.
And you don't have to wonder what comes next.
I'm holding the space for you.
And you are never alone.
Allow your experience to be exactly what it is right now.
Welcoming everything and resisting nothing.
And observe your thoughts without labeling them.
They will always be a part of your practice.
Gently return your attention back to the sound of my voice.
And you are allowed to be comfortable.
So if needed,
Shift your body mindfully and then return back to my voice.
And use the sound and your breath to stay present.
And stick with it.
Even if you start to feel restless or like you're finished,
Stick with it.
The deepest shift often happens just past the urge to leave.
Now expand your hearing.
And welcome all sounds.
The music.
The hum of the room that you're in.
Even the sounds from outside.
Welcoming all sounds near and far.
Don't push the noise away.
Let it all be part of the symphony of this moment.
Everything you hear belongs right here.
Let's begin with a few deep gentle breaths.
Inhale slowly through your nose.
Let out a long quiet sigh.
Again breathe in a sense of stillness.
And as you exhale,
Feel your body sink an inch deeper into the bed.
One more time,
Breathing in deep comfort.
And breathing out the entire day.
You are safe.
You are loved.
You are at peace.
We will travel through the body together.
Starting at the crown of your head.
Let a wave of relaxation flow down like warm water.
Feel your scalp soften.
Now move to your forehead.
Let the tension there dissolve.
Now the space between your eyebrows.
Let it widen.
And your eyelids,
They are becoming so heavy.
Feel the tiny muscles around your eyes let go.
You are safe to let go.
Allow it to unhinge.
Allow your tongue to be heavy and relaxed in your mouth.
Your neck and your throat,
Feel them soften.
Down into the shoulders and shoulder blades.
Imagine they are melting into the bed.
The elbows.
The wrists.
Letting go.
Notice the palms of your hands and each individual finger.
First the thumb.
Index.
Middle.
The ring finger.
And finally the pinky.
Your hands are still.
Your arms rest heavy beside you.
Feeling relaxed in your chest,
Upper back.
Notice the gentle rise and fall of your heart space.
In your belly and lower back.
Let them be soft and free.
Notice your hips and pelvis.
Feel them sinking deep into the mattress.
Fully supported.
Feeling relaxed in the thighs.
The knees.
The ankles.
In your heels.
The arches of your feet.
Every single toe.
From the top of your head to the tips of your toes.
You are resting.
You are held.
You are at peace.
Now in your mind's eye see yourself standing at the edge of a beautiful ancient forest.
There are branches arching high above like a protective canopy.
And the path beneath your feet is made of thick emerald green moss.
And as you step onto it,
It feels cool and plush.
I am walking this path right here with you.
You are never alone.
The air is crisp and clean.
Filled with the scent of pine and damp earth.
Listen to the wind high up in the leaves.
It's a soft rushing sound.
Like the forest is breathing with you.
You are safe.
Every step deep into the woods makes you feel more grounded.
You notice the light filtering through the branches in soft golden light.
It is quiet here.
It is timeless.
You are protected by the trees.
You begin to hear the music of water.
It is a gentle bubbling sound.
We follow the mossy path until we reach a small gentle stream.
The water is clear and quiet.
It is flowing softly over smooth,
Round stones.
Sit down on the bank.
Resting your hands on the cool moss.
If there are any lingering thoughts in your mind,
Imagine they are like dry leaves in your hand.
One by one,
Drop them into the gentle water.
Watch the stream carry them away.
See them float around the bend.
Further and further until they are gone.
The water takes it all and you are at peace.
The light is turning into a deep velvety blue.
The forest is so still.
You are safe.
You are loved.
You are at peace.
We are never alone.
