The 5 Keys - Adults: Reduce Stress For Optimal Sleep

My name is Dr.

Gail Gross and it is my pleasure to guide you tonight through a sleep meditation.

The first thing you will do is lie down quietly on your back with your legs and arms relaxed at your sides.

If distracting thoughts or sounds enter your meditation,

Do not resist them,

But welcome them into your meditation.

That resists persists and by not fighting distractions,

They merge neutrally into the background of your meditation.

Now close your eyes,

Inhale deeply through your nose and listen to my voice.

Take a second breath and on the exhale let go of all physical and emotional tensions.

On the third breath,

Set your intention to exhale all of your emotional burdens including fear,

Depression and anxiety.

On the fourth exaltation,

Release and let go of all your distractions.

Notice on the in-breath how the air is cool as it flows into your nostrils and notice on the out-breath how the air flows warmly out as you exhale.

As you focus on your breathing,

It is very important to be in the here and now.

Follow your breath and you will notice that you are breathing from your diaphragm.

This in fact is the normal way to breathe,

The way we all breathe as children.

Do this for 3 minutes.

Breathe deeply on both your inhalation and your breathing.

Your inhalation and your exhalation.

Now follow your breath with your mind.

Stay focused on the coolness of the in-breath and the warmth of the out-breath.

Then as the body relaxes deeper and deeper,

You let yourself experience a state of peacefulness.

Do this for 5 minutes.

Breathe deeply.

Breathe.

Breathe.

Breathe.

Breathe.

Breathe.

Breathe.

Breathe.

Breathe.

Breathe.

Breathe.

Breathe.

Breathe.

Breathe.

Using your mind's eye,

Imagine the color red at the base of your spine.

See it in all its glory,

A beautiful,

Radiant and comforting red.

Allow yourself to focus on that red as your mind drifts in and out of relaxation.

Then,

See the color orange appear above the red on your solar plexus.

This is a beautiful shade of orange and the warmth glows from the orange,

Filling the solar plexus with a pulsating light.

Experience the color orange as you relax deeper and deeper into it.

Feel yourself open to the sense of harmony reflected in the color orange.

Now,

Move up to your stomach and see the color yellow expand gently through the stomach area.

Feel yourself going deeper and deeper into relaxation.

Feel yourself unburdening all of your worries,

Illnesses and conflicts.

Now,

Move further up to your heart and there see the most beautiful green.

Open to the experience that the green activates,

A feeling of love,

Balance and harmony.

Focus on the green as you feel a sense of healing and strength filling your body.

Now,

Experience yourself transcending deeper and deeper into a state of deep relaxation as you realize that love transcends all concerns and challenges.

Now,

Move up to your throat and there see the color blue,

A beautiful aqua blue,

The blue of the sky.

See that blue extend out across your throat as you feel a sense of renewal and healing.

Breathe into this wonderful feeling as you move further up to your forehead.

There,

You will see the color violet vibrating across your forehead.

Let the energy of this violet color balance and harmonize your feelings of well-being and inspiration as you go deeper and deeper into a relaxed state.

And now,

Move up to the top of your head where you see the color white.

The shimmering white is enhanced by a brilliant light.

Immerse yourself completely into the color white at the top of your head.

Let the color fill you up.

You are now entering a change of consciousness as you experience the inspiration of a heightened state.

Immerse yourself in this feeling and go deeper and deeper down into the deepest level of relaxation.

Here,

You can attune yourself by focusing your mind on healing,

Harmony,

And unconditional love.

This heightened state of awareness recalibrates you to your own beingness.

Stay here in this expanded state of consciousness and focus once more on your breathing.

Continue this for 3 minutes.

Let the energy of this violet color balance and harmonize your feelings of well-being and inspiration as you experience the inspiration of a heightened state of awareness.

Let the energy of this violet color balance and harmonize your feelings of well-being and inspiration as you experience the inspiration of a heightened state of awareness.

Let the energy of this violet color balance and harmonize your feelings of well-being and inspiration as you experience the inspiration of a heightened state of awareness.

Let the energy of this violet color balance and harmonize your feelings of well-being and inspiration as you experience the inspiration of a heightened state of awareness.

Let the energy of this violet color balance and harmonize your feelings of well-being and inspiration as you experience the inspiration of a heightened state of awareness.

Let the energy of this violet color balance and harmonize your feelings of well-being and inspiration as you experience the inspiration of a heightened state of awareness.

Let the energy of this violet color balance and harmonize your feelings of well-being and inspiration as you experience the inspiration of a heightened state of awareness.

Let the energy of this violet color balance and harmonize your feelings of well-being and inspiration as you experience the inspiration of a heightened state of awareness.

With each breath,

You go deeper and deeper into total relaxation as the luminescence of the color white flows through you,

Cleansing and purifying every cell of your body as it removes all anxieties and disturbances.

Now,

You become subtly aware of a presence,

A divine presence that has been with you from the beginning and will be with you through eternity.

This presence fills you with unconditional love and you understand that love is not an emotion but is something tangible and concrete.

With this insight,

Your body completely lets go as you see yourself free from all your problems.

It's time to leave and so with an inner wisdom of the suchness of life,

You now feel your consciousness move from the top of your head down to the violet of your forehead,

Remembering the feeling of wonderment you experienced there as you harmonized your feeling of well-being and inspiration.

Now,

You move your energy further down to the blue of your throat and remember the wonderful sense of renewal and healing you found there.

Then,

Feel yourself slipping further and further down,

Down to the green of your heart and sense the love that transcends all concerns and challenges.

Now,

Go deeper and deeper,

Further down to the yellow color of the stomach area,

A place of unburdening and forgiveness.

The most important takeaway of forgiveness is to have the capacity to forgive yourself.

With this insight,

You feel your body dropping deeper and deeper into the orange color of the solar plexus and once again,

See the warm orange vibrating light that reminds you of the perfect harmony and balance reflected there.

And finally,

You go deeper,

Deeper down to the base of your spine where you are bathed in the beautiful warmth of the comforting color red.

Now,

You are deeply relaxed and have prepared the body for sleep.

You will now fall deeply and restfully into a calm and relaxing sleep.