Hello and welcome.
I am so glad that you are here.
In this meditation,
We will prepare for sleep by bringing the body and mind into a restful state,
And into allowing whatever has accumulated throughout your day to be cleansed,
To be processed because we take to sleep any unprocessed emotions.
The most important thing we can do to prepare for sleep is to create a space to allow the nervous system to relax,
To bring the heart into coherence with the body,
And to cleanse these unprocessed emotions from the day.
So let's begin,
And I invite you to close your eyes if that feels comfortable for you.
Start to tune inwards into the body,
And just take a few long and slow breaths into the belly.
Feel into the body and notice what is present now.
Feel the weight of your feet on the floor.
Feel the weight of your body resting in the chair or bed wherever you are.
And consciously allow the body to relax just a little more.
Maybe your shoulders,
Your hips,
Your knees,
Your feet.
Bringing gentle attention to each body part,
And allowing it to relax.
Let your eyes relax deep into your sockets.
Let your cheeks and your jaw relax.
Let your tongue relax and rest gently on the roof of your mouth.
Now let's take seven activating and restorative breaths.
Breathe in deeply into the belly,
And then let it just pop out on the exhale.
Let's do that again.
Three more.
One last one.
Perfect.
And now just rest for a few moments.
And now bring a gentle attention to the heart space.
You might even put your hand over your heart,
And breathe into the heart a little longer and a little deeper than normal.
So this may be about count of five or six on the inhale,
And five or six on the exhale.
But it's not important that you count so much as it is that you just very consciously breathe along and deeper into the heart space.
And as you do so,
I invite you to bring a sense of love into the heart.
So as though you're breathing love into the heart,
And breathing out love into the world.
And we will rest here in this heart coherent breathing together for several minutes.
So so so so so Breathing in love on the inhale,
Breathing out love on the exhale through the heart space.
So notice what happens in your body as you bring this gentle attention to your heart.
And now become very aware of your body and what is present.
Perhaps you feel tension or tightness in a certain part of your body,
Your belly,
Your chest,
Or your throat.
And all of that is welcome here.
So we're not pushing away any of these sensations,
But rather we're inviting them in closer.
See what it's like to welcome these feelings and sensations.
And focus on the sensations,
What is here and present now.
What is it like if you drop the story of what might have occurred?
So perhaps there was an argument or there was something upsetting.
And for now,
Just for now,
See what it's like to drop the story and just focus on the present moment sensation in the body.
Just be very aware with kindness and compassion,
Bringing your awareness to these sensations and allowing them to just be.
Every part of you is welcome here.
Every part of you is welcome here.
Nothing needs to be pushed away.
If you're feeling the sensation of anger,
Let yourself feel the sensation of anger.
If you're feeling the sensation of sadness,
Let yourself feel the feeling of sadness.
And if you're feeling a feeling of joy,
Let yourself feel joy.
It is safe to feel and breathe here in this moment.
And as you feel and know what's present,
I invite you to continue breathing through the heart space.
Breathing in compassion and kindness for yourself and breathing out compassion and kindness for yourself and for the world.
Feel that each breath you take is cleansing the body,
Cleansing these felt sensations,
Allowing the energy in your body to move,
To be free.
We suffer in places that we cannot move energy.
So this very simple practice of breathing and moving energy will take us into sleep in a restful,
Cleansed place.
Not needing to hold on to anything that we carry into dreams and sleep with us.
Keep allowing.
Keep breathing.
Keep breathing.
Feel the support of your guides,
Mentors,
Teachers,
Loved ones.
Knowing that you are not alone,
You are not separate.
You are part of one alive,
Conscious field.
You are whole and complete.
There is nothing that needs to be fixed or changed in this moment.
Sense and feel this knowing of your essential being,
Of who you really are as whole,
As perfect,
As complete.
OS Todd Cruz And as we close this practice,
Really honor yourself for making this time for this meditation.
A sense of gratitude for the day,
For all that it is to walk on this earth and be a human being alive on the planet.
I so deeply honor and thank you for your beingness,
For your courage,
For your strength and resilience and for your love.
A sweet dream,
My friend.
A sweet dream,
My friend.
Namaste.
