So Let’s Begin…
TURN DOWN THE VOLUME: A SLEEP MEDITATION FOR RACING THOUGHTS MEDITATION SCRIPT
The night is still,
The world has quieted,
But inside your mind,
The noise continues to hum,
Thoughts circling, unraveling, colliding,
A restless tide that will not settle.
PAUSE…
But you are here now,
Wrapped in the gentleness of this moment,
Ready to let the noise fade,
Ready to slip into quiet,
Ready to rest.
PAUSE…
Close your eyes,
And take a slow, deep breath in…
Filling your lungs, expanding your belly.
Hold it for a moment,
And then sigh it out,
Letting the breath take with it the first layer of tension,
Of noise,
Of weight.
PAUSE…
Another inhale,
Cool and steady.
And as you exhale,
Feel yourself begin to soften.
The edges of your mind,
Blurring,
Loosening,
Releasing.
PAUSE…
Now, imagine before you a large dial,
A smooth, round knob resting in your hands.
This dial controls the volume of your thoughts.
Each twist, each turn, shifts the noise,
Turning it down,
Softening the edges of your mind.
PAUSE…
Right now, it is turned high,
Loud, buzzing, tangled.
But with each breath,
You slowly begin to turn it down.
PAUSE…
A small shift—
The noise dims,
The thoughts quiet slightly,
The space between them widens.
LONG PAUSE…
Turn it lower.
Even softer now,
The voices fade,
The urgency dissolves.
LONG PAUSE…
Turn it again.
And the thoughts become whispers,
Barely a trace.
LONG PAUSE…
Turn it one last time.
And the silence arrives.
Deep, vast, peaceful.
LONG LONG PAUSE…
The mind is still.
The body is weightless.
And the night welcomes you in.
LONG PAUSE…
Let yourself rest here,
In this quiet,
In this ease,
In this stillness.
LONG LONG PAUSE…
Sweet Dreams, Beautiful
