Hello,
Welcome to this guided meditation that will support you in releasing tension and finding ease as you drift into sleep.
To begin this practice,
Find a comfortable position to lie in,
One that you would be okay falling asleep in.
Take a long deep breath,
Close your eyes when you feel ready.
Once you feel settled,
Continue by taking a few moments to connect with your breath.
Notice the way the surrounding air enters your nostrils.
Notice the way it departs.
Follow your breath in and out for a few moments of silence.
At your breath's own pace and depth until you anchor yourself in this very moment.
The mind might wander,
Which is completely natural.
Notice any mental wandering with care and patience and then come back to the breath.
As you breathe,
Feel your connection to the surface below you,
Knowing that you are held.
Know that you will physically remain right where you are.
Now let yourself travel within your mind to a beautiful lush field that feels safe and supportive for you.
This field is illuminated by the soft glow of the setting sun.
It is full of wildflowers and smells of spring.
Take a few deep breaths as you visualize it.
Somewhere within this field is a tree that calls out to you.
Any type of tree that feels well-rooted,
Wise,
And sheltering.
Once you have found this tree within your mind,
Visualize yourself moving towards it and resting beneath it.
Feel its energy sheltering,
Grounding,
And supporting you.
As you rest underneath this wise,
Rooted tree,
You can feel the glow of the setting sun against your body.
Breathe in this light.
Breathe it into your whole body and then release with a sigh.
Continue to breathe naturally.
Now feel this soothing light melt your forehead where it begins to dissolve any tension held there.
Imagine any thoughts that do not bring you peace begin to melt.
Any worries or stress of the day are being dissolved by this warm light.
Feel your forehead relaxing.
Now follow the light down your body into your eyelids.
Feel them relax.
Let them feel heavy.
Now the light is moving down into your jaw,
Relaxing your jaw.
Feel it softening your shoulders.
Allow it to relax you as it moves down your arms and into your hands.
Once your head,
Shoulders,
And arms are relaxed,
Feel this beautiful sunlight warming your heart and soothing your breath.
Continue to follow this light into your belly.
Feel your abdomen muscles relaxing.
Visualize the light moving through your hips,
Moving into your legs,
Relaxing them all the way down into your feet.
Feel both legs relaxing.
Continue to sense your body being nourished by the setting sun,
Letting it warm your skin and bring peace to your mind and heart.
Breathe the light into your whole body and then exhale to release.
If there's anything within you that still needs to be relaxed or let go,
Whether from your body or your mind,
Breathe it out with an exhale or two.
Do not force these things to go.
Simply consider that release is possible even if just for this moment.
Imagine now that the sun is moving further and further away on the horizon.
The sky darkens to whatever degree is comfortable for you and the stars begin to appear.
Remember that the tree is there to continue to support and protect you.
As you rest with this imagery for a few moments longer,
Hold your attention on whatever part of this landscape feels most comfortable,
Grounding,
Or relaxing for you.
Perhaps in your mind there is a stream or a river nearby and that is the most relaxing.
Or perhaps there are mountains in the distance.
Find what is comforting and grounding and relaxing and focus on it.
Once you are fully relaxed,
Reconnect with the feeling of the field beneath you.
When you are ready,
Let the visualization fade.
Feel your connection once again to the surface that holds you in this physical reality.
Feel your body sinking into the surface that's holding you.
As you sink into sleep,
Know that you can always call upon the soft glow of the evening sun or the light of the stars to soothe and relax your body and that you can continually find a little bit of release with each exhale.
Continue to breathe naturally and steadily as you sink into sleep.
Thank you for joining me in this meditation.
Have a wonderful slumber.
