Begin by lying down on your bed.
Go ahead and get comfortable.
Pull the covers up,
Snuggle your head into your pillow,
And really settle in.
The purpose of this meditation is for you to be able to fall asleep,
So don't worry about staying awake.
Close your eyes.
Begin breathing deeply.
Breathe in to a count of four,
And exhale to a count of six.
By making your exhales longer than your inhales,
You signal to your body that there is nothing to worry about,
And it can relax.
Now,
You want to send your mind the message that there is nothing to worry about,
And it can also relax.
You're going to do this by sending your worries,
Stresses,
And anxieties away on a cloud.
Each time something comes to mind that worries you,
Stresses you out,
Or makes you feel anxious,
Imagine placing that thing on a fluffy white cloud,
Then pursing your lips and blowing the cloud away from you.
Don't force yourself to think of worrisome things.
Simply allow your mind to go where it will,
And if what comes up is worrisome,
Place it on a cloud and blow it away.
As you blow away each worry,
Feel your mind relaxing more and more.
As your mind relaxes,
Fewer worries come.
Take a moment now to focus on more pleasant thoughts.
Think of things that you enjoy,
That relax and soothe you.
These might be things like spending a day at the beach,
Quality time with your children,
A date night with your partner,
A beautiful garden,
Your favorite meal,
Anything that brings you peace.
Continue to put worries on a cloud and blow them away.
Then bring your attention to a pleasant thought.
Feel yourself drifting off now.
Your body is feeling heavier against the bed beneath you.
You feel your muscles softening,
Melting into the bed.
Your mind is floating,
Already heading towards sweet dreams.
External sounds are fading.
Your eyes are closed,
But the lids feel heavier,
Harder to open.
Checking farther together,
Our body is now hom bias and ourselves,
An alien emotion.
