Hello,
My name is Lani Pudadi.
I'm a Sifrologist using whole person strategies to help you discover life experience and behavior.
I'm grateful you're here to practice this meditation which I wrote and recorded with the intention to help you fall asleep.
If you've meditated with me before then you'll know we use the dynamic relaxation methods of Sifrology to achieve a state of meditation.
Sifrology uses balanced breathing,
Gentle movement,
And creative visioning.
Because it's dynamic you might be standing,
Sitting,
Walking,
Or lying down during the exercise.
We use these positions so you can train your brain to find peace and calm anytime you feel anxious or stressed in daily living.
This exercise is focused on falling asleep so I invite you to become comfortable in your favorite sleeping position.
I'll be speaking in first person as if you're speaking to yourself.
Let's begin.
Lying here I close my eyes to concentrate better on myself and I focus on my breath.
I notice my body,
The motion and movement of my body.
I notice my breathing as if my whole body is breathing and renewing.
I take a deep inhale through the nose and I notice my belly inflate and then as I exhale slowly through my mouth my belly deflates.
Inhale and inflate.
Exhale and deflate.
Inhale and exhale.
With my eyes closed I notice the space around me,
The ceiling above,
The floor beneath,
The walls surrounding.
I notice the energy and my breathing,
The rhythm and movement of energy and space and breath.
I am safe.
I am secure.
I am at peace.
The energy in the room is moderate and serene.
Now I become aware of the weight of my head in the pillow,
The gentle touch of the duvet on my skin.
I notice the whole of my body supported by the mattress beneath me.
With regular calm breathing I invite my body to relax with a loving body scan.
I notice my head,
My face,
My ears and my brain.
I send love,
Joy and gratitude to my body,
Knowing it will achieve repair and regrowth while I sleep.
Now I become aware of my neck,
My throat and shoulders.
I notice the back of my arms and the back of my hands,
Coming into a state of calm and relaxation.
Now moving down to my chest area and my upper back.
I lovingly notice the beat of my heart,
The movement of my ribcage as my lungs cycle through these gentle breathing patterns while I sleep.
I become aware of the underside of my arms,
The palms of my hands and my fingers.
I am grateful for the movement they have achieved throughout this day.
Now noticing the middle abdomen between my ribcage and navel and my middle back.
I become aware of the internal organs of my digestive system,
Stomach,
Liver,
Kidneys,
Adrenals,
Pancreas.
I have received sufficient nutrition throughout the day and now these organs become quiet and ready to calmly regenerate during restful sleep.
Now moving down to the lower abdomen and lower back,
My hip and pelvic area.
I am grateful for the internal organs in this part of my body.
I send loving kindness,
Knowing this will all repair and regenerate as I sleep.
I become aware of my legs and my feet and I send gratitude for having supported my activities throughout the day.
I am filled with gentle joy as my body is now lying comfortably at rest.
I notice my whole body cozy in this sleeping position.
I send loving kindness to my body for having supported me throughout the day.
I inhale a breath of gratitude and then I exhale and release all the excess energy as I come into a state of peaceful relaxation.
I am asleep.
I am asleep.
I am sleeping.
