Let's begin this meditation by just readjusting in bed,
Getting comfortable,
Maybe flipping your pillow onto the other side or anything else that feels good to your body.
Once you've settled in,
Feel the weight of your body being supported by your bed.
Allow your head to sink into the pillow.
Any squeezing or clenching in the body releases,
Your limbs grow heavy and your breath slows down.
Take a big,
Deep breath in through your nose,
And slowly,
Gently,
Let that breath out through your mouth.
Again,
Big,
Deep breath in through your nose,
And a long,
Effortless exhale out of your mouth.
One final time,
Really letting everything go and release on that exhale.
If you haven't already,
Close your eyes and let yourself turn inward.
Know that you are safe.
Any lingering feelings or images from your dream can't harm you,
We're going to release them.
Right now,
You're in a sanctuary of safety,
Calm and peace.
Take a moment to connect with your body,
Bringing your awareness to the present moment.
Just begin by noticing the top of your head,
And imagine a soft,
Warm light resting there,
Melting away any tension from the top of your head.
Then,
Feel that light gently moving down your forehead and the temples,
Over your eyes which are soft and heavy,
Flowing down into your cheeks,
Your jaw,
Your tongue,
Releasing any tightness or clenching here,
Letting the soothing light travel down your neck and shoulders,
Letting your shoulders and arms sink deeper into your bed,
Allowing the light to continue down your upper arms,
Elbows,
Forearms,
All the way down to the tips of your fingers.
Bring your awareness now to your chest,
Letting the light pour down the chest,
The ribcage,
The upper back,
Imagining that warm,
Comforting light pauses around your heart center for a few moments,
Gathering here,
Right in the center of your chest,
Radiating outward,
Filling you with a sense of calm and safety.
Moving this light further down now,
Through your stomach,
Mid back,
Low back,
Releasing any unease here,
And spreading further down through your hips,
Your thighs,
Down your lower leg,
All the way down to the tips of your toes.
Your whole body now bathed in this warm,
Soothing,
Comforting light,
You are completely supported,
Completely at ease,
And if any thoughts arise while you're resting here,
Imagine that you'll just place them on a soft,
Fluffy cloud,
Just drifts away.
There's no need to hold on to these thoughts,
They're simply just passing by.
Notice a stillness that begins to grow within you,
A quiet space,
This quiet,
Simple,
Calm space,
Just simply here,
Holding you,
Supporting you,
Cocooning you.
And now bring your awareness to your breath.
Exhale all of the air out of your lungs,
And inhale for a count of 4.
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Pause and exhale for 6.
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Pause and inhale 4.
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Pause and exhale 6.
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Do this 2 more times on your own.
Inhaling for 4,
Pausing for a moment,
Exhaling for 6.
Doing one more round of this breath,
Allowing that soothing rhythm to calm you,
Bring you just a little bit closer to sleep,
Allowing your breath to return to an effortless rhythm.
Just rest here in this safe haven,
Knowing that in this moment,
All is well,
All is simple,
Calm,
Peaceful.
Any lingering tension of the body or the mind drifts away,
And just let your breath guide you,
Following the rhythm of breath,
Easy inhales,
Smooth exhales.
There is nothing you need to do,
There is nowhere you need to be,
Nothing you need to think about.
Just enjoy the sensation of quiet,
Easy,
Peaceful rest.
