Relaxing Sleep Talk Down • Breathing Body Meditation

This is Rasa.

Welcome to your guided meditation.

Lay down,

Get comfortable.

Relax your back,

Your legs.

Check that the body is aligned in the way you feel settled.

Feel your body.

Notice the level of relaxation that begins to flow now as you have taken the position of rest.

Carefully ask for your body to unwind,

To relax as you empty your lungs.

Stay relaxing for a few more moments.

As the thoughts and memories of the day come and go,

Observe how you feel towards them.

Be grateful for the gift of this day.

Grateful for the moments of connection with others.

All that you have accomplished and all that Take a moment to express that gratitude.

Inhale feeling gratitude in your heart and exhale letting that feeling radiate from your heart and into this world.

If memories come up of things happened that did not go according to plan,

Allow these memories to be as they are.

Inhale the impressions of these events into your heart and let them be held in the same gratitude.

Exhale and thank these events for the challenge and the lessons.

Gratitude for the beautiful gift of this day and gratitude for the opportunity to be guided into a deep,

Restful and conscious sleep.

Let the intention to wake up in the morning remembering this gratitude.

Your heart being Now that you feel relaxed and your body soft,

Your heart and mind open and at peace,

Let's leave this day behind us and embrace this very moment.

Become aware of the sensation of the breath at the tip of your nose.

Let the breath flow freely and smoothly,

Allowing its soothing flow to fascinate and to deeply relax the mind.

The thoughts slow down.

The space around and behind them becomes more palpable.

From the space between the thoughts radiates a silent,

Peaceful presence.

Each inhalation brings a sense of opening,

A gentle expansion.

Exhalation brings ever deeper letting go.

This presence permeates your body,

Effusing it with profound relaxation.

As the body and mind relax more profoundly,

They become incredibly open and sensitive.

Find yourself enveloped in the silent presence,

Deeply relaxed.

You are walking in between the waking and the sleeping states.

As you approach the threshold of sleep,

Be open to being guided through your dreams.

Feel your longing,

The areas where you wish for insight,

Support or guidance.

Hold this longing like a prayer,

Softly in your heart and be open to the guidance that may come in your dreams or as insight upon waking.

Let the words and perhaps images to pass through the field of your awareness freely.

Allow yourself to open into a deep and conscious sleep.

Follow the flow of the breath more deeply into your body.

Feel the breath entering into your throat.

Feel the cooling sensation of your inhalation flowing down into your chest.

Tickling your heart.

Feel the exhalation warming and softening into your heart.

Let your awareness become very soft,

Subtle,

Acute.

Stay with the flow of your breath as your awareness opens and gently widens.

Feel how your relaxed body responds to the breath.

Feel the energy of the breath opening into entire field of the body as you breathe.

Inhalation brings fullness and connection with yourself.

Exhalation brings letting go and opening deeper into the threshold of sleep.

Feel the subtle currents of energy flowing in and around you.

Notice any area that calls for your attention.

Let your awareness flow upon this point,

Like a nourishing river of love that can melt any obstacle flowing in free expression.

With each inhale,

The life force flows into the body.

The entire body,

All the way to the fingers and toes,

Joyfully opens to this nourishing,

Healing,

Calming flow of the life force.

With each exhale,

There is a sense of letting go.

Into the silent,

Peaceful presence of the divine mystery.

This flow of energy is your power,

The dormant potential of your being.

From here,

You access the energy,

The inspiration needed to live your life fully,

Without compromise.

Free from inhibition,

You can trust in the benevolent of this immense,

Living field of potential.

You are no longer breathing air through the nose.

You are breathing life force,

Directly from the source.

The flow of inhalation and exhalation flows through your entire being like a dance.

Your awareness opens into your body.

Your body opens into blissful spaciousness.

As you fall deeper into yourself,

Deeper into the beyond of deep,

Conscious sleep,

Your being is infused with a subtle confidence and trust.

This is the faith that can move mountains.

This is the practice of the presence of the benevolent,

Abundant universe.

The body and mind are passing into sleep.

But something is still conscious.

Something is very much alive.

This living conscious presence is the source of your life.

The source of your dreams.

It is who you truly are.

Feel this presence and allow yourself to let go.

Held by your own essence into deep,

Restful,

Conscious sleep.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.

This is the practice of the presence of the benevolent,

Abundant universe.