Allow yourself to settle in,
And sink into your bed.
Close your eyes,
And bring your attention onto your breath.
Find its gentle rhythm moving in and out of your body.
And see if you can breathe in a little deeper on each inhale,
And breathe out a little longer on each exhale,
Expanding and deepening your breathing,
Letting it slow you down.
So Let’s Begin…
LET GO OF PAIN AND SUFFERING SLEEP MEDITATION SCRIPT
Now see if you can quietly identify,
Anywhere on your body where you’re feeling tension,
Just let your attention travel to these places,
Imagining a soft white light hovering over them,
Warmly covering you here,
And softening you.
Feel this warm white light dissolve the pain,
And ease any discomfort.
Feel the pressure release.
Sink deeper into your bed,
Inviting the blankets to hold you,
And comfort you,
As you breathe deeper,
And melt into the night.
Now bring yourself into your mind.
Imagine yourself looking out onto the vast landscape here.
Notice the hills and slopes,
Where the light shines,
And where the dark hides.
See if you can find the pain and suffering that is living here.
The heavy memories,
Imagine the loving white light spreading out into the open lands,
Finding each one,
And swirling its gentle warm energy around it.
Soothing the pain,
Relieving the suffering.
Dissolving it all with every breath.
The tenderness of the white energy relieves,
But also extracts the lessons learned,
The wisdom gained,
And the beauty in each of the pockets of pain and suffering it touches.
They are a part of you.
They have shaped you.
So breathe out the tension,
And let it all go.
Feel the soft hum of peace,
Spread through your body.
Down from your head,
Into your face,
All the way down your back,
Into your legs,
And into your feet.
Release it all,
As you sink deeper into your bed.