Hey,
It's Cyrus and welcome to this deep sleep meditation that will have you feeling so light and sleeping so deep you won't believe how rested you feel tomorrow.
Go ahead and set up the room so that it's as quiet and dark and cool as possible and when you've gotten everything to your liking,
Go ahead and crawl into bed,
Get comfy,
Find a position to rest in that feels absolutely scrumptious and cozy and then settle into it.
Just let your body hang out for a moment and let your breath come to you in a soothing way.
Treat it like soothing waves that are flowing to you in through your nostrils and feel the tide roll back out through the mouth on the exhale.
And guide those breath waves to be a little bit slower,
A little bit deeper as you welcome them into the nose and out through the mouth.
And just tune into the rhythm of those breath waves with your full attention.
Give yourself permission to let go of everything else.
Breath goes in,
Full attention.
Breath goes out,
Letting go of everything else.
Really start to enjoy your breath.
Allow it to nourish you as you savor it as it comes to you at its own rich and satisfying pace.
And now I invite you to tune into your body.
Notice your chest and your stomach and notice any energy,
Any stress,
Anything you've been carrying with you today that you want to start to offload so you don't have to carry it with you into sleep.
And if there's any feelings or sensations that are making themselves known that feels safe to allow to start to float up to the surface of your body,
I invite you to gently allow that to start to float up now.
Just notice any subtle tension,
Any emotional weight,
Any sense of emotion,
Anything that wants to be felt.
Simply place your full attention onto those sensations in the body and allow them to flow through you like a wave now,
So they're not stuck or stagnating.
Just watch those sensations and allow them to flow.
Notice how it might feel safe to really start to surrender,
To fully allow and welcome anything that wants to flow.
No need to analyze or judge any of it.
Simply witness in this moment whatever the body wants to feel,
Whatever it wants to do,
Just pay a loving attention to it as you welcome the wave of energy to pass through you.
And now imagine those energies,
Those old stale tensions like little droplets of water that are starting to lift off of you,
Starting to evaporate back into the clouds,
Into a bigger energy that can absorb it for you.
And simply relax and allow it to begin to evaporate effortlessly out of your system.
Feel yourself becoming lighter,
More open and spacious.
And just allow your attention to pour gently through your body now as we trace the contours of your energy system with your spotlight of attention.
And thoughts are no longer important in this space.
It's safe to let go of thinking.
And simply absorb deeply into feeling and sensing your way through each moment.
And bring your attention to the arches of your feet and feel the pads,
The balls of the feet.
And trace your way along the toes now,
Starting at the big toes and dancing along to the second toes,
The third toes,
The fourth toes,
And the little toes.
Trace your way down towards the heels now and up towards the ankles.
Just taking your time with yourself.
There is no rush in this space.
Going slowly and steadily as you guide your way towards your calf muscles and floating up into your shins,
Feeling into your knees and the backs of your knees.
And now slinking your attention along the length of your hamstrings and floating up to feel the density in your quad muscles.
Noticing the pelvis and the hips down into the glutes.
And the lower back.
Traveling up into the lower belly and letting your attention move like an orb of energy into the upper belly and solar plexus area.
Dropping down into the middle back and rising up in rhythm to the upper back and the spot between your shoulder blades.
And then fanning out like an angel's wings to feel the surface of your shoulder blades.
Moving up to allow your attention to gather into your heart.
Feeling the breath moving in rhythm and harmony with the heart,
Slow and steady.
Feeling thoughts and past and future fade further into the background as you allow yourself to become lighter.
And more deeply connected to your sensory experience on the most granular level of the tiniest vibrations.
As you feel your attention move into the shoulders,
Down into the biceps,
Around into the triceps,
Down into the forearms.
And feeling the subtle power in your palms.
Feel it trickle out into the thumbs and back towards the palms.
And then into the index fingers and back towards the palms.
And then into the middle fingers and back towards the palms.
And into your ring fingers.
And then up towards your neck,
Feeling the side of your body.
The sides of your neck.
The front of your neck.
Your jaw.
Your cheeks.
Your lips.
Your tongue.
The nostrils.
The bridge of your nose.
Your eyes.
And eyebrows.
Your temples.
And forehead.
The sides of your head.
The top of your head.
The back of your head.
The whole back of your body.
Making contact with the support underneath you.
And imagine like all remaining thoughts are gently being vacuumed out of your orbit off into a distant space where you're completely disentangled from them.
And you can just rest and be as you feel the whole front of the body opening up and releasing anything that doesn't belong to this moment into that cosmic gentle vacuum cleaner.
Notice yourself becoming lighter and lighter with each breath each exhalation effortlessly letting go of anything that's not of this specific moment.
Feel the whole body now.
Head neck shoulders arms hands torso upper legs lower legs feet and toes head to toe easily feeling the vibrations of subtle aliveness head to toe with the breath as it flows at your pace.
Feel yourself getting lighter and lighter as you float and begin to dissolve into the pure space within and around your body.
If it feels safe imagine your body dissolving into that space the infinite space releasing into and becoming one with it to whatever extent you feel safe to fully let go and flow with that space.
If it feels good just imagine losing track of where your body is and just being one with a sense of pure spaciousness total lightness just enjoying resting as that experience moment to moment Imagine the deepest layers of tension gradually unwinding and being undone with each passing moment each each passing breath as you ease deeper and deeper into dissolving into the space totally at one with the bliss and peace of the universe continue letting go and knowing yourself as this space of stillness and peace at the deepest levels as you allow your system to harmonize and synchronize with that space more and more totally effortlessly and simply stay connected to this expansive stillness and spaciousness resting in it for as long as you like before you effortlessly feel ready to fall into a deep and easy sleep and I hope you enjoy it have a lovely night
