Hi,
This is Pema Labyaska-Losada,
And this is your Sleep Guided Meditation.
Now to begin,
Get really comfortable and allow your body to be fully supported.
And then when you're ready,
You can close your eyes.
And settling to this moment,
Breathing in and out through your nose.
And slow the bread down a bit more and allow the edges of your eyes to soften.
Your jaw to be slightly open.
And your shoulders to soften.
And your thoughts will come and go,
Circle your mind,
And that's okay.
And if you start thinking about this or that,
Come back to your breath,
Silently repeating the word melting on the in-breath.
At the top of the breath,
Hold into.
And breathe out this.
Melting into this.
And let these words follow the natural rhythm of your breath,
Softening the body with each cycle.
Reading in the word melting of the top of the breath hold into and breathe out this.
Melting into this.
And slow the breath down.
Checking in with your jaw slightly open.
And shoulders soften.
And the rhythm of your breath helps you to release and let go of any tension.
And now bring your awareness to your bottom ribs.
And feel them flare out to the side on the in-breath and contract in on the out-breath.
And staying with the sensation of the ribs gently expanding and contracting for a few more breaths.
And now bring your attention back to silently repeating melting on the in-breath.
Into when holding at the top.
And this on the out-breath.
Melting into this breath.
This body.
This moment.
Melting into this.
And now bring your attention to your heart center.
Slowing the breath down.
Feeling at ease.
And notice if you need to shift or move,
Getting even more comfortable.
And softly focusing on the air of your heart.
And your breath is slow and steady.
So now,
Imagine the gentle weight of your body being held by a soft white cloud.
Perfectly shaped for your body.
And feel yourself sinking just a little deeper into this cloud as if it's cradling you.
Molding itself around every curve.
Every muscle.
Every thought.
There's nothing you have to hold up anymore.
The cloud holds you completely.
And you are safe and supported.
And your thoughts may still be moving quickly,
Like cars on a busy highway or leaves in a strong wind.
And that's okay.
And instead of climbing into each thought,
Imagine you're watching them from above,
Resting on their clouds.
The highway is far below you now.
And the wind is distant.
Up here in this soft,
Quiet sky,
Everything slows down.
And with each breath,
Your cloud becomes lighter.
Steadier.
And calmer.
And you are.
Melting.
Into.
This.
And if a thought tries to pull you back into the busyness of the day Just notice it.
And then picture placing that thought on a tiny cloud of its own.
And letting it drift away across the sky.
It becomes smaller and smaller.
Until it's just a dot.
And then it's gone.
And you remain here,
Safe on your cloud.
Drifting in a clear,
Peaceful sky.
And notice how quiet it is up here.
No schedules.
No decisions nothing to fix or figure out.
Only the gentle slow movement of your cloud as it carries you deeper into rest.
And if your mind starts to race again,
Gently guide it back to one simple thing.
The feeling of floating.
And the words moving with your breath.
Melting on the in-breath into when holding at the top.
And this on the out breath.
Melting into this.
Loading on this cloud.
Floating with your breath.
And each breath is like a small gentle wave of air moving through the sky.
Rocking your cloud ever so slightly,
Just enough to soothe you.
Your body is sinking to where you are supported.
Like the soft cloud cradling you as you drift deeper into rest.
Melting into the support.
This softness.
This night.
You are safe.
My voice will be quiet now.
Allowing you to rest in this peaceful place.
The music will continue for a bit.
Then it will also fade away.
Like a cloud slowly dissolving into the night sky.
Sleep well.
