Welcome to this guided meditation that will help you fall asleep and rest for the next 12 hours of uninterrupted,
Calm music till the sound of the waking up bell.
Gently close your eyes and start simply feeling the body,
Maybe heaviness or lightness in the legs.
You might place your hands on the abdomen or the chest and feel the movement of the and every time you breathe out,
Slowly sinking into your bed,
The face is relaxed,
The space between the eyebrows,
All the little muscles around the eyes can relax and breathing out.
There's nothing to watch now,
Nothing to look at,
So we can let go,
That impulse that we may be of the in-breath,
The sensations in the body,
The movement of the chest or the head till the tip of the toes,
You can feel those points that are in contact with the surface where you are lying down,
The back,
The shoulders,
The buttocks,
The legs,
The back of the legs,
Maybe there is warmth somewhere in the hands,
The palm of the hands,
Maybe there is lightness,
Softness.
How is this sensation?
Is it moving,
Increasing or decreasing in intensity?
Is it changing,
Moving around in the body,
Like I feel it here and then it's there?
Breathing out,
We are slowly relaxing the body,
Letting go of the thinking mind and shifting the attention on one single thing that we choose.
It can be the breathing,
The abdomen expanding,
Contracting or it can be any other sensation that catches my attention right now.
I simply feel it the way it is now,
Warmth,
Cold,
Fresh,
Vibration,
Tingling or even burning,
Itching.
Instead of trying maybe to push away these sensations,
We can explore them with curiosity and kindness.
Breathing in and breathing out,
There is nothing to grasp now and nothing to push away.
We are simply knowing,
Knowing what is here,
Letting surface what is here.
Maybe there are thoughts,
Emotions,
Sensations that arise and we let them be and we let them go.
Nothing to push down or push away,
Nothing to hide and nothing to grasp.
We are slowly making space,
A huge wide space.
It can be just the way it is now.
Maybe an unpleasant experience surfaced into consciousness,
Some irritation or anxiety,
Regret.
Whatever is here,
I simply acknowledge it.
Breathing in and breathing out,
We are simply knowing,
Knowing what is here.
If it helps,
We can label it unpleasant,
Unpleasant and let it go.
Nothing to grasp,
Nothing to push away.
Shift back your attention to the breathing,
To the abdomen,
Rising.
Let your arms on the sides now if you are relaxed.
Simply feel the belly,
The chest or the arms on the sides,
The softness,
The heaviness,
The movement.
So that thoughts,
Emotions,
Sensations can be like in the background.
They are like clouds passing by into the sky of awareness.
We see them but we are not carried away by them.
We see them coming,
Maybe staying for a while,
Changing,
Moving.
And then we see them dissolving if we don't grasp them,
If we don't get identified with these transitory states of the body and the mind.
Thoughts,
Emotions,
Sensations that arise,
Maybe they need to arise so we let them pass by.
But we try to keep our attention on the body sensations.
And our first choice is the breathing,
The abdomen rising,
Like a wave coming,
Maybe a pleasant experience arises,
Some softness,
Tranquility,
Joy.
Whatever surfaces,
Again,
We are simply acknowledging it.
Breathing in,
There is nothing to grasp,
Nothing to hold on to.
We are simply letting the space of awareness be as wide as it can be.
So that anything can be just the way it is now.
Thoughts,
Emotions,
Sensations,
They are like bubbles,
Soap bubbles.
We see them,
Sometimes they are beautiful and shining,
But then they disappear.
There is no point in running after them,
They are gone,
There are no more.
So we can get back here,
Simply feeling the body,
Breathing.
The belly expanding,
Contracting.
We are not going anywhere.
Nothing to grasp,
Nothing to achieve.
We are simply being present.
Present to the in-breath and to the out-breath.
Witnessing body sensations as they arise and then go away.
And if something unpleasant arises and it is really strong and persistent,
We might use some loving-kindness meditation to help be with this unpleasant experience.
Being it a physical pain or some obsessive thoughts or aversion,
Aversive emotions like anger,
Anxiety,
Regret.
So breathing in,
We may repeat mentally,
May I be well.
May I be at peace.
And breathing out,
Let this warm intention spread through the body.
Breathing in,
May I be at peace.
And breathing out,
Let this good intention spread through the body.
Down the arms,
Till the tip of the fingers.
Up,
Till the top of the head.
Filling up the entire body with this good warm intention of the heart and the mind.
May I be safe.
May I be well.
And breathing out,
Let this good intention spread through the body.
And even outside of the body,
In all directions.
In front.
On the sides,
Left,
Right.
On top.
At the bottom.
Filling up the entire space around me.
With this good warm intention of the heart and the mind.
And breathing out,
May all beings be safe and happy.
Safe and happy.
Now let's let go of this intention.
Let's get back here,
Simply feeling the body.
Feeling the breathing in the body.
All the muscles in the body slowly relax.
Everything is spacious.
We can keep on simply feeling the breathing now.
Feeling.
Or feeling any other sensation in the body.
Like the palm of the hand.
In the palm of the hands,
Maybe there are vibrations,
Tingling.
And when we feel we are ready to fall asleep.
We might change the posture.
Deciding on purpose to move.
On the side or slowly moving,
Changing posture.
So that we give a precise sign to the mind that we are now really ready to let go.
And sink into a deep,
Restoring sleep.
For the next 11 hours.
Till the sound of the waking up bell.
