Hello,
Welcome to MediTable Mars.
I'm Mars and I'd like for you to allow me to guide you through this session allowing you to calm your mind and clear your thoughts.
Allowing your body to rest so that you can return to a sleepy,
Restful state.
I understand how difficult it can be for those who suffer with insomnia or just trying to be able to relax so that you can fall asleep.
Sometimes our mind and body are so full of thoughts and ideas that it's hard for us to sleep.
Or once we fall asleep it's hard for us to stay asleep.
And once we wake up it's hard to fall back asleep.
Allow me to guide you through as we allow your mind to calm clear body and allow your body to be in a restful state so that you can fall back asleep.
So as we begin I'd like for you to lie down or get into a comfortable position that you may need to fall asleep.
You'll get back to sleep once your mind and your body is relaxed.
And even if all you do is relax without sleeping you'll be rested and feel refreshed afterward.
So as we begin take a deep breath in through your nostrils and slowly out of your mouth.
Deep breath in through your nostrils and slowly breathe out of your mouth.
I want you to take some slow,
Calm breaths.
Feel your breath beginning to relax you.
There is nothing you need to do right now besides breathe and relax.
Allow the tension in your shoulders to be released as you sink into the bed or the chair.
Allow your hips to sink into the bed or chair.
The back of your knees as you unclench your jaw with your eyes closed and just breathe.
Remember to focus on your breath.
I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
As you breathe see how slowly you can release this next breath you take.
So take a deep breath in filling your lungs,
Filling your belly and pause.
Now breathe out slowly,
Very slowly prolonging this breath out as you relax.
When you're finished breathing out,
Breathe in naturally then breathe out again slowly.
Just keep breathing slowly,
Deep breath in,
Deep breath out.
Letting each breath occur naturally,
Without effort,
Without thinking,
At whatever pace is comfortable for you.
Feel your breath becoming calm,
Slow and easy.
Again there is nothing for you to change.
This is your body,
Your practice.
Breathe at your own natural rhythm and pace.
Now allow your body to relax.
Feel your shoulders relaxing,
The muscles releasing their hold as your legs are still and they're starting to feel a little heavy,
Your feet are beginning to feel a little warm as you just breathe allowing the energy to flow.
Your arms are getting heavier and feel yourself just sinking into the bed,
The chair or whatever surface that you're on.
Feel yourself sinking deeper and deeper until your whole body is feeling just very heavy.
Feel the warmth in your hands growing warmer and warmer,
Spreading up to your arms.
Now your hands and your arms are very heavy.
You can even blink your eyes a few times if you like to and as you blink notice that your eyelids are starting to become heavy.
They're getting heavier and heavier and it feels so good to just close your eyes,
Allowing your eyes to rest as you remain,
As you keep your eyes closed and relaxed.
Starting to notice a feeling of coolness in your forehead as you become calm,
Cool and relaxed and smooth and free from all the tension and all the stress.
Now imagine that tension and stress and anxiety in your body is flowing out and away through your fingertips and toes,
Draining away with each breath.
You feel the tension leaving your body,
Out of your fingertips and right out of your toes.
Just breathe deep breath in,
Exhale releasing all that tension draining your body.
Now let your mind drift for just a moment,
No need to focus or think,
Just drift,
Allowing whatever thoughts come and go.
And as you breathe into the nothingness,
The tension will continue to drain out of your body as you relax.
You can actually feel the tension as it flows to your hands and your feet and away and out of your body,
Leaving only a feeling of peace and relaxation.
Notice this feeling that's left after the tension is gone.
For some it may be a soft,
Warm,
Relaxed feeling,
For others it may be a cool,
Calm,
Smooth feeling.
Either way,
Feel how you feel and understand that feeling.
Your body is so heavy and relaxed,
Sinking down and down,
Deeper and deeper,
Back to that state of rest,
That moment of sleep.
Now focus your mind for a moment as you count each breath.
Breathe in,
One,
Out,
One,
In,
Two,
Out,
Two,
In,
Three,
Out,
Three,
In,
Four,
Out,
Four,
In,
Five,
Out,
Five.
Keep counting now on your own,
Focusing just on the numbers as I talk.
Allow these words to pass through your mind without needing to focus on any of them.
Just concentrate on the numbers.
If you lose count of where you are,
It's okay.
Just begin again at one.
Just keep counting,
Focusing only on the numbers.
Your body is becoming so relaxed right now,
So heavy,
As you're slowly falling back to sleep.
Turning back to the numbers without effort,
Because you're so tired,
Feeling very sleepy and hard to focus.
Your mind will begin to drift away,
Drifting back to sleep,
Falling asleep.
Bringing your consciousness back to the counting,
Focus on the numbers as all your other thoughts just drift away,
Pleasantly floating away from your mind,
Your thoughts relaxed,
Sleeping away,
Back to sleep.
Counting again,
Counting with each breath,
Relaxation and that sense of peace grows with each number as you become sleepy and calm.
Not being able to focus any longer,
You notice the numbers start to bleed into each other as you sort of lose count to sleepiness.
I want you to start counting again at one,
Counting with each breath,
Two,
Three,
Four,
Five.
Keep counting,
Deeply relaxed,
Drifting deeper and deeper,
Hardly being able to focus.
Continue focusing on the numbers as long as you can,
Or the words,
As you become sleepy and more relaxed.
It's okay to just relax,
No need to continue counting or to focus on the words,
Just allow the sleep to take over,
Letting your mind drift off,
Drifting back to sleep.
As you surrender yourself to the heaviness of sleep,
Imagine that beautiful place in your mind,
That safe space,
That place of peace and serenity,
So serene,
So calm,
A place that makes you happy,
A place that is safe,
Quiet and relaxing.
Your body is like a feather now,
Floating down gently towards this peaceful land of sleep.
Feel your body drifting back and forth,
Down and down,
Through the air softly.
Soon you'll be coming,
Restful and at peace,
Softly resting,
Sinking towards this peaceful,
Pleasant place,
As you're so sleepy and relaxed,
And drifting down and down,
Sinking down into sleep,
Back to sleep,
Deeply asleep and heavy.
Feel that sense of pleasantness,
Calm,
Dreaming,
Peace.
Coming to rest in that soft place in your mind,
Softly sinking into the comfort of sleep.
There are no more words you need to focus on,
Just calm breath and your breathing.
I am breathing in,
I am breathing out.
Enjoy the relaxation and allow yourself to drift off into a pleasant,
Deep sleep.
Again,
My name is Mars.
I thank you for meditating with me today,
For tonight.
Hopefully this helps you,
And you're better now than how you arrived.
Back to sleep,
Back to a sense of relaxation and calm.
Realize that you are the light that shines through others.
You are that beacon of hope,
That inspiration.
As the light in me honors and truly bows to the light in you,
Go forth in peace and love.
Glorify God for this Pro Hindheartednoisean.
Jane.
JANE.
Jane.
You
