Falling Asleep With Nature Sounds

Make yourself comfortable and give yourself the permission to do nothing.

Allow this shift to happen from the doing mode of the day to the being mode.

Just being here.

Just being yourself.

Notice how your body is being carried.

How each layer of your body is perfectly supported by the surface you're lying upon.

There's nothing you need to do.

There's nothing you need to understand.

Allow yourself to slide into a place of contentment.

And shift from the occupation with your thoughts.

Shift from being in the head into the body.

Allow your awareness to drop into the body.

With the next in breath,

Slide down the whole body,

Down into your feet.

And then imagine to breathe in through the feet,

Softening and opening the feet.

And with the out breath you release unnecessary tension into the earth.

Imagining your feet to open like a flower.

And this opening is relaxing and softening your whole body.

You can let go now.

You are safe.

And with the next in breath,

Bring your attention into your head,

The forehead,

The crown.

And with the in breath,

Attending,

Befriending,

Softening.

And with the out breath,

Release all unnecessary tension,

Melting into the earth.

Your whole body is softening,

Relaxing.

And with the out breath,

Release all unnecessary tension,

Melting into the earth.

And with the next in breath,

Bring your attention into your belly,

Softening and opening,

Befriending.

And with the out breath,

Release all unnecessary tension,

Melting into the earth.

Imagine a flower opening,

And your whole body is relaxing and opening.

You can let go now.

You are safe.

And of course thoughts continue to arise,

But they are not important.

The best way to prepare for tomorrow is to be here with kindness,

Gentleness.

So if you notice that you get carried away,

That you fuse with a story from yesterday or tomorrow,

Slide back into the body.

Just be here with me in a moment where there is nothing to do.

Let go of any pressure.

You have everything you need.

You can let go now.

You are safe.

Noticing the rising and falling of your belly,

Softening and opening.

If you like,

You can put your hands gently onto your belly,

Holding the belly like you would hold a child.

With the in breath,

Befriending,

Attending.

With the out breath,

Letting go,

By letting be.

There is nothing you need to think about.

Just now there is nothing to do for you.

Just being.

Just being yourself.

With the next in breath,

Allow your attention to go to the solar plexus just below the rib cage,

Softening and opening.

With the in breath,

Touching softly,

Holding gently.

With the out breath,

Letting go of unnecessary tension,

Which is melting into the earth.

If there is any tension,

Any discomfort,

Letting go by letting be.

You can let go now.

You are safe.

With the next in breath,

Bring your attention into the chest.

Noticing the rising and falling of your chest.

Breathing gently into your heart.

Maybe you would like to put your hands gently onto your heart.

Softening and opening.

With the out breath,

Allow unnecessary tension to melt into the earth.

Imagine a flower open.

Breathing gently into your heart.

And saying to yourself in your own voice,

I am basically good.

Your whole body is softening,

Relaxing.

Let yourself be carried.

You can let go now.

You are safe.

When you get carried away by a story,

By the commentary,

Slide back into the chest,

Feel the warmth of your hands on your heart.

Softening and opening.

You can let go now.

You are safe.

With the next in breath,

Slide down into your arms,

Into your hands.

Both of your hands at the same time.

Notice the aliveness in your hands.

Breathing gently into your hands.

Let go of the mental image of the hands.

Breathing into the aliveness.

Your whole body is softening.

From the toes to the top of your head,

Every cell of your body is opening like a flower.

Noticing the sensations,

The flow of energy in your hands.

And isn't there also a presence,

A stillness,

Surrounding and underlying,

Pervading the sensations in your hands?

Look into that stillness.

Feel into that stillness.

Look into that stillness beyond,

Beneath the sensations.

If your mind gets hooked into a storyline,

Drop back,

Be here,

In the moment where you have everything you need.

Nothing is being asked of you.

There's nothing you need to understand.

There's nothing you need to do.

You can let go now.

You are safe.

With the next in-breath,

Allow the awareness to spread throughout your whole body,

From the toes to the top of your head.

With the out-breath,

Letting go of unnecessary tension.

The whole body is softening,

Opening.

And isn't there also a presence,

Isn't there also a stillness,

A silence surrounding,

Underlying,

Pervading the flow of energy in your body?

Let go of the mental image of the body.

And listen to the stillness.

Listen to the silence which is surrounding,

Underlying,

Pervading the sounds.

Let go into the stillness,

The stillness which is always there.

The spacious presence in which the sounds and the sensations and your thoughts come and go.

Could you allow yourself to just rest?

Just rest.

Imagine how you are whole,

How you are surrounded by the soft light of compassion,

Of kindness.

The whole body is bathed in gentleness.

Let go into that light.

Let go into love.

You can let go now.

You are safe.

Allow the sounds,

Allow the energies in your body to flow.

There is nothing you need to take away,

There is nothing you need to take away or you need to add to this moment.

This moment is perfect as it is.

Softening and opening.

And when you find yourself be hooked by a thought again,

Slide back into a place of comfort in your hands or in your belly.

And then listening.

Listening with your whole body.

Listening to the sounds and listening to the stillness.

Feel the aliveness in the flow of the breath,

In the flow of the energies in your body,

In the flow of the sounds.

And there is space for all the sensations and still there is vastness.

And there is space for your feelings and still there is vastness.

And there is space for your thoughts and still there is vastness.

There is space for the sounds and still there is vastness.

Let go of control,

Let go of the need to fix and to understand.

Let go into the vastness.

Let go into the presence.

Let yourself be carried by love,

By kindness.

As if surrounded by angels,

By Buddhas and Bodhisattvas who are protecting you,

Holding you,

Bathing you in their loving presence.

Every sensation,

Every sound,

Every thought is a wave on the shoreless ocean of stillness,

Of peace.

Coming and dissolving back into peace.

Listen,

Feel,

Look into peace,

The peace which is surrounding,

Underlying,

Pervading the flow of your experience.

Go towards that peace.

You are that peace.

Boundaryless and centerless.

Bathing in love,

Bathing in kindness.

You can let go now.

You are safe.

Softening and opening your belly.

Softening and opening your chest.

Softening and opening your shoulders.

Softening and opening your face.

And then the whole body.

The whole body is breathing.

The whole body is alive.

Dissolving the mental image of the body.

Centerless,

Boundaryless.

Experiences like waves.

Coming from the ocean of peace.

Being in the nature of peace and dissolving back into peace.

Sensations in your body.

Coming from the ocean of peace.

Being in the nature of peace and dissolving back into peace.

Sounds,

Messengers of peace.

And thoughts,

Pointers to peace.

Rest in natural peace.

Just rest.

Right now you have everything you need.

Right now you are complete.

You can let go now.

You are safe.

You can let go now.

You are safe.

You can let go now.

You are safe.

You can let go now.

You are safe.

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You are safe.

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You can let go now.

You are safe.

You can let go now.

You are safe.