Aloha,
Welcome to this sleep meditation practice.
Today we will work on finding inner stillness.
I will guide you through this practice so you can allow the mind and body to soften.
Take any comfortable position,
Sitting up or laying down.
Gently close the eyes.
Relax the body.
Relax the muscles of your face.
You are safe.
You are supported.
Get ready to slow down.
Allowing the body and mind to find stillness.
To arrive into a deep realization.
Calming the mind and becoming present.
Finding comfort and preparing for deep sleep.
Be aware of the sounds around you.
Take them in without giving them a name.
We begin by being present.
And in the room you are in,
Present in your body.
Feel the weight of your body.
Allow the shoulders to completely relax.
Notice if you are feeling any tensions in the body.
Together we will release these tensions.
Take a moment to settle in tension for your sleep.
Allow your body to completely relax.
Allow the mind to come to a place of stillness and rest.
Take a deep inhalation through the nose.
And exhale with a deep sigh through the mouth.
Inhale up.
Inhale.
Inhale stillness.
Exhale.
Inhale comfort.
Exhale.
Place your awareness onto the breath.
Become one with the breath.
Notice your breath.
Feel how your stomach expands on every inhalation.
And slowly exhaling,
Releasing any tension.
Follow your natural flow of breath.
The chest lifts up as you inhale.
And grounds back down as you exhale.
You are getting ready for a peaceful and relaxing sleep.
We will now focus on removing discomforts,
Healing the body and mind.
If you are feeling any discomforts in your body,
Take a moment to go to that place in the body with the mind.
Without trying to change anything here,
Allow your body to simply be.
Imagine a healing light shining on you to heal your body.
Your hand bombs are open,
Allowing the light to come into the body through them.
The light travels up the arm slowly.
All the way up to the shoulders and the neck.
Feel the light expanding to the top of the head.
Healing the mind with positivity.
The light continues to travel down through the body.
Filling the heart with beams of light.
Going down the spine.
All the way down the legs.
To the toes.
Take a deep inhalation and exhale slowly.
Feel how this light is filling up the body.
Feel the body becoming lighter and any discomforts disappearing.
The light is filling you with energy,
Strength and comfort.
Take a long deep inhalation.
Exhale fully.
Repeat the following mantra in your head.
Or simply listen to these words.
I am safe.
I am comfortable.
I am present.
I am calm.
Take a deep inhale through your nose.
Exhale slowly.
Inhale the three Be grateful to yourself for taking this time to meditate.
Thank you for joining.
Good night.
Namaste.
