Release Worries & Concerns For Sleep

If you are experiencing a hard time at the moment,

Or perhaps there's been a build up of stress and worry in your life,

Take this time to re-adjust and re-balance your thinking.

Stressful situations can make you feel lost and anxious,

As the mind begins to voice its own opinion on the circumstances.

This chatter or the inner voice can sometimes be too loud for you to focus on anything,

But as you progress through this meditation,

Any tension and mind activity will automatically begin to slow down.

Use this quiet time that you have to reconnect with yourself,

To gain calm thinking and peaceful thoughts to take the pressure off,

If only for a while.

When you find peace,

You will find the focus that you need,

The calmness to navigate any concerns and you will be a little more relaxed as your view or context on things become clear.

Now I want you to be as comfortable in every way that you can be.

Take a moment to adjust the volume of this meditation if you need to.

Shift about a little to find the right position that works for you.

You want to be as comfortable as possible.

Leaving all feelings of being too hard on yourself behind.

Relax,

Guilt free,

As you prepare to release every bit of negativity.

Its up to you if you want to close your eyes or you can simply allow yourself to daydream,

As the words are absorbed in both the conscious and subconscious way.

It doesn't matter if you drift away from the words that you hear,

Or even if you fall asleep,

Your subconscious will be taking notes on everything you hear.

So just relax and let the imaginative side of your mind take over.

When you find that peace,

You can bring back as much positivity as you wish.

Using your imagination and visualisation,

Feel the heat of any tense muscles.

You may sense this in your shoulders,

Which is a particular hot spot where stress can manifest.

It can also be around your chest or neck area.

Feel that heat in your muscles,

Slowly beginning to get warmer.

As those affected areas are made more noticeable,

I'd like you to imagine that you are in a very hot place.

As you transcend into a visual representation of this place,

Your whole body becomes warmer.

You feel the heat all around.

In your mind,

You see a deeply rich blue sky,

And shading your eyes with your hands,

A bright sun.

You can sense the sun's rays making your skin tingle.

The air is dry and thick,

You can smell the hotter atmosphere as you look around.

Cacti stand stationary with their spiky structures within a vast desert.

There are rock formations nearby that provide very little shelter.

Beneath your feet is sand,

It is dense and covers the land for as far as you can see.

Nothing moves in this breezeless arid space.

Your whole body is heavy from the hot conditions.

As you walk slowly and heavily towards the rocks,

Even the deep sand doesn't do much to help you move forward.

This place can be likened to the feelings of stress,

Worry and concern.

It is a place that makes thinking clearly somewhat difficult.

A place where perhaps you feel you cannot hide from the intense heat.

During the rock formation,

You see its red and brown,

Shineless character,

Looking very much like an unfinished sculpture.

Rocks chart out at nearly every side,

Its posture unsymmetrical,

Hard and still.

Now reaching the red rock,

You notice a stick of white chalk lying on one of the ledges.

Picking up the chalk,

You begin to write your concerns on the red rock,

Doing so with conviction.

Allow your thoughts and feelings to flow through your body and into the chalk.

As you write,

Your words begin to take shape as you scribe in lines and curved movements.

Your mind drifts upwards as the stick of chalk shortens and the words appear.

Every intention is focused completely on the act of writing,

Sending your thoughts and feelings from your mind to your hand,

To the chalk.

Each word represents something to you that you would like to let go of.

Focusing on each word,

Each careful turn and curve of the chalk makes a letter to each word.

Standing back,

You observe the words that you wrote.

The bright white chalk stands out against the brown and red rock.

A sense of accomplishment is felt,

And possibly some relief from transferring your worries.

The words no longer feel part of you,

You now allow the rock formation to own the words that you have written.

Holding your hands up and in front of you,

The release in ownership takes place.

As you let go of your concerns completely,

You notice that your mind becomes clear,

Your neck loosening and your shoulders lowering.

During the release,

You observe the sky becoming darker as clouds start to form.

The air begins to cool as a soft breeze blows in,

Bringing some relief from the hot sun.

Now as the clouds cover the sky,

It becomes even cooler as the first raindrop taps on your skin.

Raindrops start to splatter the chalk words that you have written on the dry surface of the rock.

The words become thicker as they expand with the water that falls on them.

The drizzle now turns into a downpour,

The rain providing a great relief by cooling your body.

As you observe,

The words start to wash away,

Running down each ledge and edge of the rocks.

The surface of the rocks begin to shine from the replenishing shower,

Looking very different than before.

As the words fade away,

You sense your mind clearing,

You are completely dissociated from them.

Your body muscle starts to relax from the pleasing rainfall that cools your skin.

Any tension you have is released,

Your facial expression now brought to a more peaceful demeanour.

A softer sensation is felt around your eyes as they begin to ease,

Encouraging the rest of your face to relax.

Your cheeks droop from the peace that is found and your jaw widens a little.

As your neck releases any pent up tension,

Your shoulders slowly slide down your back.

Now with the cooler air,

You can breathe much more easily,

Even the scent of the air is different.

Your chest is free to breathe in as much air as you wish for your whole body to relax.

Enjoying the cooling and calming effect of the rain,

You see that the words on the rocks are now gone,

Washed away by the raindrops.

Your mind is also now clear from observing this very present moment.

Any shorter breaths that you experienced before are now long and peaceful.

As the drips of coolness dampen your clothes,

Your arms loosen immeasurably,

Allowing your hands and palms to unclench.

Your arms now hanging by your sides,

Your fingers become limp and relaxed.

Calmer still,

Your heartbeat slows down to a resting pace as you cherish the peacefulness of this moment.

Now in a state of bliss and relief,

Your lower back eases,

Beckoning your thighs and calves into a beautiful release.

Any tension,

Overthinking and worry has now washed away.

Your mind and body adjusts to this realisation.

Appreciating each raindrop,

Your body resets to a softer and relaxed version of itself.

The cool water takes away all tightness in your muscles,

Lowers the temperature of your skin and replenishes you with a reinvigorated energy of freshness.

Your mind is now clear in every way,

As each memory of your concerns are washed away.

You may feel a vibration or tingle as your energy is renewed or possibly a sense of peace or a quieter mind,

Or possibly all of these.

Every thought is now of how you feel in this moment,

You neither shift to the past nor the future.

Everything is alright,

It's ok to enjoy this moment,

Feel completely guilt free as your mind and body relax.

This is a place you can come to at any time to clear tension and worry away.

All you have to do is write your words and allow the rain to bring back peace.

There is a particular looseness in your face,

Neck and shoulders that feels so good and it's called relief.

Everybody needs to let go of their concerns sometimes,

Maybe when the pressure builds in a situation or there is what feels like a deluge of negativity involved.

If you need to let go of things for a while,

You can do so,

It will improve your wellbeing,

Your concentration and your mind state,

And it doesn't even matter how much you need to do it,

As long as it helps.

Perhaps you have been too strong for too long,

Or that you need a break from any overthinking,

Either way,

You deserve to experience peace.

This is also a way of taking care of yourself and allowing you to keep a trusted perspective.

Take more notice of your breathing now,

How calm it is and rhythmic in nature.

Feel the raindrops on your head,

Your face,

Neck and shoulders,

Encouraging every part of you into relaxation.

Experience the coolness of your muscles now being a loosened version of themselves.

Enjoy the quieter thought space in your mind that provides peace to your mood,

Your concentration and perspective.

As you observe all these things and the peace that you have found,

You slowly bring yourself back to the present,

Feeling refreshed and calm.

You may begin to drift off to sleep now,

Being ever so relaxed,

Or if you want,

You can bathe in this tranquility.

The choice is completely yours.

As you lie there,

You can still feel the raindrops providing a fresh energy flow that is both calming and steady.

In your mind,

There is space to now think clearly which allows you to relax more.

Using that space,

It begins to spread out from the top of your head.

A smooth and cool energy slides down your face and the back of your head.

The pressure felt in your forehead and the muscles behind your ears eases,

Becoming cooler and more loose.

Now as your brows relax,

That soothing energy washes down to your eyes,

Where they soften and also ease your cheeks.

Breathing even more calmly now,

You may perhaps notice the breeze from each breath on your upper lip,

Becoming calmer,

Cooler and more relaxed.

Your neck from front to back expands out,

Releasing any tightness.

The comfort of your neck resting sends that calming energy to your shoulders and the tops of your arms.

That charm slowly descends as your shoulders splay out and into a beautifully restful position.

No longer thinking about anything in particular,

You go with the blissful peace that you now feel.

You may be daydreaming of peaceful thoughts,

Or perhaps falling asleep.

Either way is right for you.

Letting go more and transcending deeper into a relaxed state,

The calming energy reaches your chest and the sides of your ribs.

Your lungs now expand with each longer breath as your rib cage makes the most of the freedom it now has.

Easing further into a deeply relaxed position,

Your lower back and hips heavily rest on the surface below.

As the peace filled energy travels through each muscle and fibre,

Your legs begin to descend,

Loosening immensely.

Each ankle turns to a natural resting position as your feet slowly droop.

In your toes,

The energy flows,

Allowing them to loosen from any tight or curled posture.

And as you relax more and each breath becomes more comfortable,

Your wrists become limp,

Allowing your palms the freedom of being softer.

Your thumbs and fingers descend into their automatically peaceful place as you just let go.

Now fully relaxed and comfortable,

Each breath sends you deeper into a blissful and sleepy state.

In this moment,

You no longer have to think about anything,

You can just be or go to sleep.

You will not be distracted by any thoughts.

In this moment,

You are just you,

It's all about you and nothing else.

Whatever comfort you feel,

You can delve deeper into this feeling.

No matter how calm you are,

You can improve the calmness as you naturally breathe.

There are no limits to how much you can relax or how tranquil you can feel.

In this moment,

Your concentration and focus is on yourself.

Every breath is flowing with positivity,

Every muscle becomes more loose the more you let go.

Thoughts are only there if you want them to be.

Let go completely now and allow yourself to transcend further.

As you breathe your way to sleep now,

From this very relaxed mood you find yourself in,

Every breath in provides you with yet more calmness and easy sensations.

Relax more as you breathe out,

Expelling every bit of tension which also clears your mind.

Now feeling safe and beginning to hibernate for the night,

The posture of your body settles.

Every subtle breath cycle builds on the pleasing relaxation you experience.

Now floating past any thoughts that may pass,

You shift deeper into the beginnings of sleep.

Your eyelids are now heavy as you sense yourself moving away from reality.

As your awareness fades and everything becomes quiet,

You concentrate on the peace that you find in your face,

Neck,

Shoulders and chest.

Starting with your chest,

You allow your lungs to fill with the deepest and most restful sensations.

You feel your skin stretch a little on each breath in and every breath out.

Every breath now calm and steady,

Your awareness drifts more and more into a sleepier state.

The tops of your arms spread out like the wind span of a bird in flight.

Your shoulder blades descend and slide further down your back.

The tops of your shoulders provide yet more relief as they stretch out and become loose.

Now as your awareness slips deeper into sleep,

Your head begins to lower as your neck and throat muscles give way to this peaceful moment.

Losing track of time,

Your head sinks deeply within the calmness you carry with you into sleep.

Resting and floating on a more pleasant bed of blissful sensations,

Your jaw loosely widens.

Each peace filled breath brings your face muscles into a resting position.

Your cheeks droop,

Your eyelids and the area around your eyes soften further and your breath now unfurrows.

As the last of any awareness is sensed,

Your forehead releases every crease and your head sinks heavily.

Your mind now clear to sleep a full night's sleep,

Your body completely relaxed.

You descend down into your deepest hibernative state.

Resting deeper and falling asleep with ease,

Your circadian cycle begins.

Your body now heavy,

Following every breath in and out,

Guides you into your deepest sleep,

As every part of you,

Including your mind,

Takes a much needed rest.

As you fall asleep,

You feel the self love you have for yourself in your relaxed muscles and your quiet mind.

You bathe in the glorious sensations of peace that you experience,

And do so by choice.

Having released your worries and concerns,

The relief you sense is immense.

You allow yourself to let go of things that play on your mind more frequently from this moment on.

You remind yourself that you can take time to relax,

To let go of bothersome thoughts.

By doing so,

You remain balanced in every way.

Your mood,

Communication with others and self awareness will improve as you regularly tend to the practice of releasing.

You deserve to feel positive and calm.

Reconnecting with yourself helps your wellbeing.

By letting go of things,

Your sleep quality will improve.

You will accept that there are things you can change and also things that you cannot.

You are mindful not to dwell too much on what you can't.

When you release your worries,

You fill the experience with everything that you are,

Providing the best results every time.

Self love is a choice,

And you choose this in everything you do.

Feeling more relaxed helps to maintain your focus,

Your concentration and also regulates your mood.

As you continue this mindful journey,

You will attract more positive situations.

Your confidence grows after every release.

You embrace who you are as a person,

Learning more about yourself as you progress on this positive path.

Only you know what you need and do not need.

Let go of anything negative and receive positivity fully.

Being asleep now is as easy as thinking about it.

Each breath creates yet more calmness.

Relax,

Let go and allow your mind and body to rest.

You will sleep your best night's sleep tonight,

And as your awareness completely fades out,

You will reenergise with more positivity.

No outside sounds can be heard,

There are no distractive thoughts,

Only a blissful sensation of floating.

Drifting off now,

Your mind becomes ever so quiet and your body sinks further as you sleep and just let go.

Potatoes.