So welcome to your goodnight sleep meditation.
Let yourself settle into whatever space you're choosing for tonight.
Be warm,
Be cozy,
Be soft,
Be dark,
Turn off the lights around you,
Maybe even cover your eyes.
And as you close your eyes and become inward,
Become present in your interior space,
Letting the mind relax and let the awareness draw more toward the breath.
Sense and feel the breath inside your nose,
The coolness of the inhale breath,
And the slightly warmer exhale breath.
And now let the breath deepen just a little bit,
Inhaling just a little deeper into the body.
And exhale all the way.
And if as we start to focus on the breathing more and the thinking mind less,
Your body gets the urge to yawn,
Really go with that.
That's one of the ways that the body sheds tension.
I might even yawn as I'm guiding.
Tension creeps into the body when we're busy elsewhere,
Namely in the mind,
So we'll gradually move through the body to make sure the body is as relaxed as can be.
As you breathe in and out through your nose,
Allow the inhale to deepen,
But also the exhale.
See if you could let the exhale continue a little longer than what you might normally do.
So the inhale is steep,
And the exhale is long and complete.
Can you pick up the little sound of your breath?
The subtle sound of the inhale.
And the slightly different tone of the exhale breath.
Notice the sensation from the moment breath enters in through your nose.
The sensation in the back of your throat.
The gentle rise and fall of the body.
The chest is moving,
Expanding with the inhale.
And relaxing,
Softening with the exhale breath.
Let something go.
Draw the breath all the way into the abdomen.
Let the abdomen expand with the in-breath.
And then feel the deep relaxation with the out-breath.
Softening,
Letting go,
Releasing on the exhale breath.
And now to really help the mind release and let go of tension,
Use a little mantra inwardly,
Very simple,
On the inhale,
I am.
And on the exhale,
Here now.
Here now.
Really announcing your arrival in the body.
Allowing the thinking mind to take a break.
Just being here right now.
I am.
Breathing in deeply.
Now continue noticing the sensation of your breath inside your nose.
The subtle sound inside your ears.
The subtle sensation in the back of the throat.
The gentle movement of the body with the in-breath and the out-breath.
And then bring awareness into the chest.
To the center of the chest.
Right behind the breastbone.
And in this space visualize a bright warm light intensifying as you bring your attention to it.
You might think of the way light looks on water glimmering when sunlight hits the water or snow.
Warm glimmering,
Maybe even little rainbow colors in there.
And light like that now filling the chest.
And also enveloping,
Holding the physical heart.
And the muscles around the heart and across the chest.
Behind the heart,
The shoulder blades,
The upper back.
Let the light penetrate into all the physical tissue.
And gently release the tension that lives in the muscles and the ligaments.
The shoulders soften and relax.
And the light has more room to expand as though the heart chamber,
The heart center itself is like a temple,
A cathedral that is growing in size.
It's becoming wider and taller and broader.
And the light is filling out the space and gently from the inside pushing and making more room.
And the physical energetic tissue of the body is yielding because this light is love.
It's a very gentle opening.
Tension is releasing.
Space is created and restored.
Let this beautiful light say to the whole heart space,
I am here now.
Here now.
And let the heart center respond to the light and say,
I open myself to this loving,
Healing light.
You might picture the heart center like a rose opening up in warm sunlight.
Petals gently unfurling,
Allowing more light in.
Gentle and soft and majestic.
The heart space is opening to more light.
And in response,
The light is expanding and intensifying and taking up more space.
Now so much light is generated that it's starting to radiate beyond the heart space,
Up through the head,
Neck and shoulders,
Filling the skull,
Immersing the brain in light,
Restoring and rejuvenating the brain tissue,
The synapses,
The right side of the brain,
The left side,
The space between the two halves of the brain.
Everything illuminated,
The back of the head,
Inside the ears,
The frontal lobes,
The forehead,
The temples,
The eyes,
The ears,
The right ear,
The left ear,
The eyebrows,
The eyelashes,
The sinuses filling with light,
The eyeball surrounded by healing light,
Nourishing the eyes,
Alleviating any fatigue and strain of the eyes,
Softening the jaw,
The lips,
The tongue,
The teeth,
The whole face baby soft,
The throat softening,
The sides of the neck softening,
The back of the neck softening,
The shoulders melting away from the ears,
Even the arms are now receiving this light like a river that's gently washing,
Rushing down through the little energy channels of the arms,
The upper arms,
The elbows,
The forearms,
Into the hands,
Filling the palm of the hands,
The fingers,
The fingertips,
The fingernails,
The back of the hands,
Luminous radiant hands,
The right and the left thumb full of light,
The right and the left index finger full of light,
The right and the left middle finger full of light,
The ring fingers,
The pinky fingers,
The hands like gloves full of energy and light,
Restoring any strain in the hands,
And now the luminous heart light is also expanding downward into the abdominal organs,
Filling the lungs,
Repairing lung tissue,
Optimizing and revitalizing the organs,
Alleviating the organs of pollution,
Toxins,
Fear,
Anger,
Whatever emotions might be stored in the organs,
It's all being washed away by this loving light,
Clearing and cleansing the body,
All the way into the pelvis,
The genitalia,
The reproductive system,
The buttocks,
The hip joints,
Extending into the thighs,
The thigh bones,
The muscles,
The skin,
The knees,
The lower legs,
The calf muscles and the shin bones,
The ankles,
The heels,
The soles of the feet,
The tops of the feet,
All ten toes effortlessly receiving the light,
Being filled with light,
The big toes,
The second toes,
The third toes,
The fourth toes,
Even the pinkies,
The whole body now full of radiant healing light,
The body absorbing light like a sponge,
Especially any area in the body where there is contraction,
Fear,
Anger,
Sadness,
Anything that feels contracted,
Guide your light to those places,
Let the two meet,
The wounded parts of the body and the loving light of your presence,
They come together just like a mama picking baby up from the crib and holding the baby,
Holding your own tight places with that much love,
Let the light communicate to the body now,
I am here,
And let the body receive it and say,
I receive this love,
I open to this love,
And let the love intelligently lovingly with so much presence,
Finding just the places in your body that needs this love,
Let this light find its way into every nook and cranny of the body,
I am here,
I love you says the light,
I receive this loving light says the body,
And the two are merging,
And as the two are merging,
The body is illuminated,
Becoming more transparent,
More luminous,
Illuminated,
Light filled,
I release and let go of the contracted places in my body,
I release and let go of the fear-based contractions in my body,
I open myself to the love of God,
I open myself to loving presence,
Visualize and feel and sense the whole body full of light now,
Full of loving presence,
I am fully here,
I receive this loving light,
And let the light penetrate so deeply that any last contracted area,
Injured,
Wounded area in the body,
The physical body,
The emotional body,
Is yielding and surrendering to the light,
And the light is embracing every part of the body now,
Notice again the breath,
The soft companion of the spirit breathing the body,
With the body from beginning to end,
And let the breath,
Spirit,
Higher self,
Reassure the body,
I am with you,
I've got you,
I love you,
You are loved,
Guided and protected always,
Now allow this loving light also to wrap around you like a mantle of peace,
A mantle of love,
Protecting your body,
Nourishing your body,
Restoring your energy,
I am fully here,
I allow myself to surrender into the arms of spirit,
I let my whole body soften into the arms of the divine holding me,
