Close your eyes, and allow yourself to settle.
Take a deep, full breath in,
Expanding your belly and filling your chest.
And then exhale,
Breathing the air out,
Releasing any tension or tightness.
Another deep breath in,
Gathering up the day,
And then breathe it all out,
Relaxing deeper into the comfort of your bed.
Now find the gentle flow of your breathing.
So Let’s Begin…
A SLEEPY WALK AROUND THE NEIGHBORHOOD SLEEP MEDITATION SCRIPT
One with your breath,
One with your bed,
One with your body.
Now see if you can imagine yourself,
Ready to begin your walk around your neighborhood.
Your eyes look up at the sky,
Filled with stars shining bright in the darkness.
Look around at the soft, warm glow of streetlights,
Casting their shadows on the ground.
Observe the homes around you,
Each with their own personality,
Their own life lived within.
You hear a symphony of sounds,
Surrounding you in the night.
Hear the melodic chirping of the crickets,
The call of an owl in the distance,
And the rustling of leaves as they dance in the breeze.
Breathe…and be here with the sounds.
Now feel the texture of the ground beneath your feet.
The cool damp grass,
Or the warmth of the paved neighborhood road,
Or the softness of the Earth.
Feel the gentle breeze brush upon your skin,
And your hands glide upon your clothes,
As you relax deeper and deeper.
Now notice the scents of the night.
The sweet aroma of the flowers,
The smell of rain upon the road,
The fragrance of dinner escaping from the homes.
Breathe it all in,
And let it warm you,
And relax you.
Now imagine yourself opening your mouth,
And becoming aware of what you taste.
The sweet crispness of the night air,
The memories of the food you can still taste,
The dryness or wetness of the air as it dances with your tongue.
As you savor the flavors of the night.
Your senses move you through,
The welcoming paths of your neighborhood.
You’re safe here.
And at peace.