Latest / STOPTIME: Live in the Moment. / Drift Into Stillness: A Guided Sleep Meditation
Transcript
- 0:00Speaker 1: Hey there, this is a meditation for sleep and thought clearing.
- 0:04Speaker 1: Take a comfortable position in bed, lying on your back or side.
- 0:12Speaker 1: Allow your body to sink into the mattress, feeling fully supported and safe.
- 0:22Speaker 1: Fully supported and safe.
- 0:31Speaker 1: When you're ready, gently close your eyes and just begin to focus on your breath.
- 0:42Speaker 1: Take a deep breath in through your nose for a count of four, three, two and one, holding gently for one, two, for the count of six, five, four, three, two and one.
- 1:14Speaker 1: And as you continue to breathe in this way, I want you to draw awareness around, noticing your body relaxing more deeply with each exhale.
- 1:38Speaker 1: There's no right or wrong way to do this, just breathing in, holding at the top of your head and imagine a soft wave of relaxation gently washing over it.
- 2:19Speaker 1: As the wave moves down, you can feel it softening your forehead, easing your temples, softening your jaw.
- 2:34Speaker 1: Continues to flow down your neck and your throat, releasing any tension there, and the wave continues to move into your shoulders.
- 2:51Speaker 1: Feel them drop and become heavy Heavy, but relaxed and supported.
- 3:04Speaker 1: Take a deep breath in here.
- 3:07Speaker 1: Take a deep breath in here.
- 3:12Speaker 1: Imagine the wave now continuing down your arms to your hands and your fingertips.
- 3:31Speaker 1: Feel the relaxation traveling down your chest and abdomen, easing and softening with every breath.
- 3:42Speaker 1: It flows now down through your hips, your lower back.
- 3:51Speaker 1: It flows now down through your hips, your lower back, your thighs and your knees, swirling around your calves, spending some extra time wherever you feel tension, and down your shins, your ankles, finally reaching your feet and toes.
- 4:24Speaker 1: Notice how relaxed you're feeling.
- 4:31Speaker 1: Nothing to worry about.
- 4:35Speaker 1: Your entire body is feeling relaxed and supported.
- 4:43Speaker 1: No expectations, just ease.
- 4:57Speaker 1: Imagine the wave now carrying away any physical tension, leaving only calm, stillness and peace.
- 5:08Speaker 1: Imagine a gentle breeze sweeping across your mind, clearing away stray thoughts easily, just blowing them free.
- 5:33Speaker 1: If a thought arises, imagine it as a leaf floating down a calm river.
- 5:45Speaker 1: Watch it drift away, drifting away without judgment, without judgment, without attachment, bringing you more ease and spaciousness.
- 6:10Speaker 1: If your mind still feels busy or wanders, no worries, it's perfectly natural.
- 6:22Speaker 1: Simply return to the flow of the river, watching each thought as it floats gently out of you, and remind yourself I am not my thoughts.
- 6:46Speaker 1: I am not my thoughts, watching them drift away, feeling more and more relaxed, silently or softly, repeat this affirmation to yourself I am safe, I am calm, I am at peace.
- 7:41Speaker 1: I am safe, I am calm, I am at peace.
- 7:44Speaker 1: My body knows how to rest.
- 7:48Speaker 1: My mind knows how to release.
- 7:56Speaker 1: Let these words settle in creating a sense of comfort and ease.
- 8:06Speaker 1: Shifting your attention now back to your breath, feel how soft and natural it has become.
- 8:28Speaker 1: Imagine each inhale drawing in peace and stillness.
- 8:41Speaker 1: Allow yourself to sink deeper and deeper with each breath.
- 8:54Speaker 1: With each breath, feel your body becoming heavier and your mind is lighter.
- 9:04Speaker 1: You're gently floating in a warm, safe and tranquil space.
- 9:17Speaker 1: Whenever you're ready, let go completely.
- 9:31Speaker 1: There's nothing more to do, nothing.
- 9:58Speaker 1: Sleep to come naturally.
- 10:02Speaker 1: Sleep well, my friend.