Avsnitt
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Nestled in the sea of blankets of your bed,
Allow your body to rest motionless on your bed,
Comfortably tucked under the sheets.
PAUSE…
Lay on your back, keeping your spine straight and relaxed.
Now gently close your eyes, and become aware of your body.
Observe it closely and release any unnecessary tension you might feel.
LONG PAUSE…
Now focus on your breath.
Feel it becoming deeper and slower as your heart rate slows down.
PAUSE…
Let a deep sense of relaxation expand within,
While your muscles become loose and heavy,
And your body melts into your bed.
PAUSE…
Dig deep within your consciousness,
And visualize a specific wish or intention you may have.
PAUSE…
Now imagine a simple affirmation that describes its essence.
This is what it’s called Sankalpa.
PAUSE…
Repeat the affirmation silently three times,
Feeling the importance of this desire.
LONG PAUSE…
Now come back into your body,
As we focus in on each part,
Bringing all of your attention to it,
Feeling that part soften and relax.
PAUSE…
We’ll begin on your right side.
Bring your attention to your thumb, index finger, middle finger, ring finger, little finger, palm of your right hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, waist, hip, thigh, knee, calf, ankle, heel, sole, top of the foot, right big toe, long toe, middle toe, fourth toe, pinky toe.
PAUSE…
Now the left side.
Focus on your thumb, index finger, middle finger, ring finger, little finger, the palm of your right hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, waist, hip, thigh, knee, calf, ankle, heel, sole, top of the foot, right big toe, long toe, middle toe, fourth toe, pinky toe.
PAUSE…
Observe the right side of the back of your body,
Heel, calf, thigh, butt, and shoulder blade.
Turn to the left side,
Heel, calf, thigh, butt, shoulder blade.
Now onto the lower back, middle back, upper back, and entire spine.
PAUSE…
Become aware of the back of the neck, back of the head, top of the head, and forehead.
Move to the right side of your skull, temple, ear, eyebrow, eye, nostril, cheek. Now upper lip, lower lip, mouth.
Transition to the left side of your skull, temple, ear, eyebrow, eye, nostril, cheek.
Focus on the chin, jaw, throat, upper abdomen, navel, and lower abdomen.
Move to the right collarbone, right side of the chest, and right groin.
Move to the left collarbone, the left side of the chest, the left groin, and the pelvic area.
Now focus on the right leg, left leg, right arm, left arm, your face, the whole head, the torso, and then your whole body.
LONG PAUSE…
Bring all your attention to the fresh air that flows through your body as you inhale.
Then feel the warm air traveling through your nose as you exhale.
Breathe…
PAUSE…
In synch with each breath,
Count down from 20, inhaling 20,
Exhaling 19,
Inhaling 18,
Exhaling 17,
And so on.
Take your time, staying calm and patient.
If you lose count simply start again.
LONG PAUSE…
Now it’s time to express your wish or Sankalpa.
Silently say the statement you created in the beginning that encapsulates your desires.
LONG PAUSE…
Breathe,
One with your inhale,
One with your exhale.
Deeply relaxed,
One with sleep.
Namaste, Beautiful
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Close your eyes gently tonight,
And bring yourself inside.
PAUSE…
Feel each breath,
One with the air as it flows into your lungs,
Filling up your chest and belly.
And one with the air as it is released from you,
Melting you further into comfort.
Breathing in,
Breathing out,
Relaxing,
Releasing.
LONG PAUSE…
Now, notice your heartbeat.
And see if you can imagine each beat as a wave of soothing energy,
Radiating from your heart out to your entire body.
PAUSE…
Each beat, each wave spreads healing energy that soothes your mind,
Relaxes your muscles,
And calms your soul.
Feel this healing energy move all the way down to your toes,
All the way to the tips of your fingers.
PAUSE…
Every beat of your heart sends healing to any pain,
Stress or tension you may have in your body.
It heals, purifies and cleanses anything that is dark or heavy,
Leaving you light and calm.
LONG PAUSE…
You are already whole.
Feel the gentle waves of healing,
Restore you,
From dark to light,
From unfocused to clear,
From empty to full.
LONG PAUSE…
Now imagine the calming energy of a beautiful blue lake.
The sun warms your skin,
And reflects off the surface of the water.
See the rays of the sun sparkling across the surface,
The calming waves rolling slowly,
Syncing with the rhythms of your body.
PAUSE…
Your body is buoyant in the tranquil waters,
And the slow waves of healing gently wash over you,
Washing away all that is dark.
PAUSE…
With every inhale,
Receive the healing of the lake,
Feeling each wave wrap around you,
Its rhythm becoming one with your breath.
PAUSE…
With every exhale, let go,
And surrender your body to the arms of sleep.
LONG PAUSE…
The sky transitions to a deep, dark navy blue,
And stars begin to appear.
The night is here.
PAUSE…
The lake becomes still.
You become still.
PAUSE…
Breathe…
You are one with the water.
LONG LONG PAUSE…
You are already whole.
Feel the gentle waves of healing,
Restore you,
From dark to light,
From unfocused to clear,
From empty to full.
Namaste, Beautiful
πππ
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Saknas det avsnitt?
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In the quiet of the night, let the world fall away.
It's time to loosen the grip of wakefulness, to untangle from the day's complexities.
PAUSE
Feel the transition as it unfolds, a gentle unwinding of every thought, every worry.
The softening of each muscle, the quieting of the restless mind.
LONG PAUSE
With each breath, dive deeper into tranquility.
Allow the rhythm of your inhales and exhales to guide you,
Slow and deliberate, calming and relaxing.
LONG PAUSE
Acknowledge the day's efforts, the energy expended.
Smile inwardly at your resilience, at your capacity to face challenges.
And then, with grace, let it all go.
PAUSE
Return your focus to the breath, to its simple, profound presence.
Inhale strength, exhale restlessness.
This breath is your pathway to inner peace, a bridge to the serene self.
LONG PAUSE
Inhale deeply, drawing in vitality and calm.
Exhale fully, releasing what no longer serves, leaving only stillness in its wake.
PAUSE
Embrace the gentle descent into relaxation,
A welcomed surrender to comfort and quiet.
Feel your connection to the here and now,
A return to your deep self as the evening deepens.
PAUSE
Visualize ease spreading from your shoulders,
A cascade of relaxation down to your fingertips.
Stretch lightly, anchoring yourself in this moment, in this breath.
LONG PAUSE
Let this sense of ease flow through your entire body.
Feel the tension dissolve from your legs, your feet, each toe.
Imagine a wave of warmth spreading across your back.
PAUSE
Reconnect with your breath.
It moves without effort, a constant, gentle tide.
Let it carry you, trusting in its wisdom, its inherent knowing of your needs.
LONG PAUSE
Draw in a breath that fills you,
That stretches to the corners of you..
Release it with a whisper, a sign of readiness to let go, to find peace.
LONG PAUSE
Peace is within reach,
A silent companion waiting patiently.
Feel its presence, a tender touch on your soul, guiding you towards rest.
PAUSE
This peace is a journey, a series of steps into yourself.
With each breath, feel more aligned, more in harmony with the stillness that’s here.
PAUSE
Let this peace hold you, not as a distant goal but as a present reality.
It draws nearer with each breath, until you are held within its gentle embrace.
PAUSE
In this space, transformation is possible.
The fragmented self becomes whole once more, ready to embrace the possibilities that rest brings.
PAUSE
Allow yourself to trust in the night's protective calm.
Offer gratitude for its guidance, for the promise of renewal that lies ahead.
LONG PAUSE
Breathe in deeply,
Filling your heart with light and hope.
Breathe out slowly, sharing your peace with the world, with the vast, starlit sky.
PAUSE
Let your breath be your compass,
Leading you through the night's stillness.
Each inhale a beacon, each exhale a release into deeper peace.
PAUSE
In this rhythm, find truth, a steady pulse that holds you,
That whispers of safety and sanctuary in the heart of the night.
PAUSE
Embrace this peace, this moment of perfect stillness.
Let it permeate every cell, a reminder of the joy found in simply being.
PAUSE
Let go of all else,
Surrendering to the night's embrace.
PAUSE
Remember your worth, the love you offer so freely to others.
Now, turn that compassion inward, cradle your own heart with the same kindness.
LONG PAUSE
πππ
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ο»ΏIn the gentle embrace of night,
Where shadows soften and the world quiets,
You find yourself here, at the cusp of closing.
This moment, this precious sliver of time,
Is your invitation to unlock deep rest.
LONG PAUSE
Gently find a comfortable position,
A sacred space where your body can lie down,
Heavy and unburdened.
Let your feet fall slightly apart,
Your hands rest by your sides,
Palms facing upward in a gesture of receiving.
Close your eyes.
Feel the coolness of the air as it caresses your skin,
The gentle weight of blankets draped over you,
Offering warmth,
Offering safety.
LONG PAUSE
Take a deep breath in,
A welcoming of the night's serene energy into you..
Hold it for a moment, savoring the stillness it brings.
Then, exhale slowly,
A release of the day's stories,
Its demands,
Its noise.
PAUSE
With each breath,
Sink deeper into your bed,
Your body becoming one with the earth beneath you.
Grounded.
Centered.
Safe.
LONG PAUSE
Now, visualize a door in your mind,
The entrance to deep rest.
Notice its details, its color, its texture.
This door opens to a world of tranquility,
A place where your thoughts become soft whispers, easy to let go.
PAUSE
Reach out and open it,
Stepping into a realm of infinite calm.
Here, the night cradles you in its loving embrace, guiding you towards peace.
LONG PAUSE
As you walk through this landscape of rest,
Notice the sky above you,
A tapestry of indigo and black, stitched with silver stars.
Feel the gentle breeze,
The cool grass beneath your bare feet.
With each step,
Your worries dissolve,
Your mind clears,
And your heart opens to the night's soothing calm.
LONG PAUSE
In the distance, there's a river, its waters flowing with the rhythm of your breath.
Slow, steady, serene.
Approach its banks and sit for a while.
Watch as the moon's reflection dances upon the surface, a ballet of light and shadow.
Let the sound of the water, the rhythmic lull of its movement, wash over you,
Carrying away any lingering restlessness.
PAUSE
Now, lying back, gaze up at the stars.
Each one, a beacon of hope,
A reminder of the vast, beautiful mystery that is life.
Feel your place among them,
Connected to the universe in a profound, unspoken way.
Here, in this moment,
You are held,
You are seen,
You are loved.
LONG PAUSE
It's time to return to the door,
Carrying with you the calm,
The peace,
The profound rest you've found.
PAUSE
As you reach it,
Take one last, deep breath of the night air,
Rich with the scent of earth and renewal.
PAUSE
Step through the door,
Back into the room,
Back into your body lying gently in bed.
Feel the softness beneath you, the warmth around you.
Notice how your breath moves like waves, slow and deep.
Your heart, a steady drum of quiet.
In this sacred space, you are home.
PAUSE
Let the night wrap you now, in its velvet darkness.
Let sleep come, as natural as the turning of the earth.
LONG PAUSE
As you drift into sleep,
Carry these words with you:
In the heart of the night, I find peace.
In the depths of the dark, I find light.
In the embrace of sleep, I find healing.
NAMASTE, BEAUTIFUL.
πππ
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ο»ΏAs the day slows,
And night settles in,
The moon’s magic shine,
Kisses your skin.
PAUSE
The chatter, the noise,
The buzzing of the day,
Slowly begins to quiet,
And gently fades away.
LONG PAUSE
Your breath slows down,
Your whole body softens.
Your mind releases thoughts,
It’s been thinking too often.
PAUSE
Let your breath take you,
Into the softness of sleep.
Feel yourself surrender,
As you slowly fall asleep.
LONG PAUSE
You feel the moon’s love,
From deep within dreams.
You know that you are safe,
Blanketed in her beams.
PAUSE
Long and slow,
You let the day go.
Open and light,
Sink into night.
LONG PAUSE
The glow of the moon,
Allows you to see,
That you are so loved,
And you are so free.
PAUSE
You’re infused with its glow,
You’re warmed by its light.
The energy of the moon,
Lives in you tonight.
PAUSE
Long and slow,
Let the day go.
Open and light,
Sink into night.
LONG PAUSE
Whenever you feel,
Heavy or undone,
Bring yourself here,
The moon provides calm.
PAUSE
Wrap yourself in light,
Remember who you are;
A part of the magic,
One with the stars.
LONG PAUSE
Goodnight, sleepy moon,
It’s time to sink in deep,
Into the pools of calm,
That await me in sleep.
PAUSE
Long and slow,
Let the day go.
Open and light,
Sink into night.
NAMASTE, BEAUTIFUL
πππ
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If you take a moment now,
To stop and simply be,
The beauty of this moment,
Is waiting patiently.
PAUSE...
Slow yourself down,
Fall deep, deep within,
Let your breathing soften,
And melt your gentle skin.
Feel the bed beneath you,
Holding you oh so sweet.
Allow yourself to melt,
And swim within the sheets.
PAUSE...
Let the rhythm of your breath,
Bring you here and now.
Feel the tingles of presence,
It’s sure to calm somehow.
PAUSE...
Exhale slowly, and release,
All that weighs you down.
As you let go, you'll find peace,
From thoughts that linger ‘round.
PAUSE...
Listen to the sounds around,
Background music to your breath.
They remind you that this moment,
Has beauty in its depths.
LONG PAUSE...
Let go of thoughts that pull you back,
To past or future scenes.
Allow yourself to fully relax,
And sink into this reality.
PAUSE...
Notice the stillness deep within,
Your mind and body aligned.
In this moment, you're free from time,
And pure awareness fills your mind.
PAUSE...
Feel the energy of life flow,
Through you in every cell.
In this moment, you are humming,
Your senses alive and well.
PAUSE...
The beauty of life lies here,
In the breath that you take now.
There is no moment except for this,
So open up and allow.
PAUSE…
Breathe in deep,
As you embrace the here and now.
Breathe in full,
Let everything else flow out.
LONG PAUSE...
In this moment, there's nothing to chase,
No goals or desires to fulfill.
Just be present, in this space,
And let the universe work its will.
PAUSE...
The power of the now,
Is the clarity and gratitude it brings.
So take a breath, and be right here,
Let go of all other things.
Namaste, Beautiful
πππ
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Something’s ruffled your feathers,
Something’s under your skin,
Your heart is racing inside.
Your mind is spinning,
With all the scenarios,
You feel like you want to hide.
PAUSE…
So take a deep breath in,
And slow yourself down,
There’s something hidden underneath.
Your ego is reacting,
It feels threatened somehow.
It’s time to observe what’s beneath.
Let your breath come in,
And bring you to the now,
And remind you that you are okay.
There’s nothing to fear,
And you are enough,
It’s simply a chance to survey.
PAUSE…
Let your body melt,
And release the tension you feel,
Exhale all the stress and the pain.
Relax your face,
Your arms and your legs,
And see if you can calm down your brain.
LONG PAUSE…
What lies beneath,
The ego that flares,
With frustration or anger or blame?
Maybe some fear,
That you’re not good enough?
Maybe some sadness or shame?
PAUSE…
Without any judgment,
With mountains of grace,
Take time to explore what’s below.
What you find in the shadows,
May be a surprise,
Or it may be something you know.
LONG PAUSE…
Follow the path,
To the point of the pain,
That caused your ego to scream.
Embrace it with love,
With forgiveness and hope,
And observe as it releases its steam.
PAUSE…
Your brave choice to look,
Beyond what occurred,
And see what triggered within you,
Ensures you’ll transcend,
The root cause that’s here,
Dissolving its power from view.
PAUSE…
Let your breath come in,
And bring you to the now,
And remind you that you are okay.
There’s nothing to fear,
And you are enough,
Let your soul light the way.
Sweet Dreams, Beautiful.
πππ
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When exhaustion bears down upon you,
And you struggle to find repose,
Find a place where you can rest,
And let your mind release its woes.
PAUSE…
Close your eyes and take a breath,
Release the tension from your chest,
Let your body sink into bed,
As your worries take a rest.
Picture yourself in a meadow,
So peaceful and serene,
The grass beneath your body,
Is soft and emerald green.
PAUSE…
Feel the warmth of the moon,
As it shines down on your face,
Its glow release your tiredness,
Brings calm to your racing pace.
LONG PAUSE…
Imagine a gentle breeze,
Caressing your tired skin,
Its coolness brings refreshment,
Soothes your senses within.
PAUSE…
Breathe in deep and breathe out slow,
Feel your body glow,
With every breath you take in,
Relaxation starts to flow.
PAUSE…
Release each thought as you breathe,
Watch them fade away so light,
As you sink deeper into peace,
And become one with the night.
LONG PAUSE…
Visualize a waterfall,
With its cascading flow,
The sound of water soothes you,
And lets the tension go.
PAUSE…
Feel your body become light,
As exhaustion fades away,
Your muscles feel so loose,
Everything will be okay.
PAUSE…
As you drift into the stillness,
Let your mind become more clear,
Relaxed and calm and peaceful,
There’s nothing left to fear.
LONG PAUSE…
Namaste, Beautiful
πππ
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Lay your head down tonight,
And let yourself go.
PAUSE…
Become aware of your body,
And your bed supporting and comforting you.
Feel the breath moving in and out,
In and out.
PAUSE…
Perhaps there's a voice in the back of your head.
Chattering away about what’s to come,
Or what has happened.
See if you can pay attention to it, without judging.
Notice what it has to say.
Honor and recognize each of these thoughts,
As you imagine them getting smaller and smaller,
As the night grows darker and darker.
LONG PAUSE…
Notice any emotions that arise,
Honoring the power that each one of them has on your body and your energy.
Take a moment to feel them all,
And when you’re ready, allow your breath to be the wave that carries away the thoughts and emotions.
Feel them washing away as your mind becomes calm and clear.
PAUSE…
The worries, tasks and plans become still and silent,
As the waves carry them away.
LONG PAUSE…
Come into your breath,
Feeling it flow in and out of you naturally.
Bring your focus to each inhale and each exhale,
Breathing in a little deeper with each breath in,
And breathing out a little longer with each breath out.
PAUSE…
Feel the sensations in your body,
The warmth, heaviness, and the gentle tingles of sleep.
Soften your muscles from head to toes,
Letting go of any tightness or discomfort,
And sinking into relaxation a little bit deeper with each exhale.
LONG PAUSE…
Let each breath out release the remaining thoughts,
Worries, stresses and plans,
As your mind becomes open,
And still.
PAUSE…
Let your mind completely surrender,
And be in this present moment.
There is only peace,
There is only the quiet of your soul.
PAUSE…
Now see if you can imagine a glowing sphere of calm and harmony surrounding you.
It protects you,
Keeping the stillness in,
And keeping the noise out.
Nothing can disturb you here,
Within the tranquility of this sphere.
LONG PAUSE…
If thoughts or emotions arise,
Let the waves of your exhale carry them out of you,
And watch as they exit the sphere and disappear into the night.
PAUSE…
Over and over again,
You see the electric noise of your thoughts.
Breathe in and gather them up,
Imagining the air cools them down,
And your exhale releases them out of you.
PAUSE…
Your mind is soft and open.
Your mind is clear and calm.
LONG PAUSE…
Sink deeper into relaxation,
Letting each breath pull you deeper into the peaceful ocean of the night.
PAUSE…
Here the dark space of your mind awaits,
And the dances of your dreams begin.
Slowly brushing their colors through your open mind.
You are safe here.
You are loved here.
There is only calm.
PAUSE…
With each inhale, the vastness of your inner world opens.
You are a part of the infinite sea of dreams and possibilities.
You are one with the universe.
PAUSE…
Your mind melts,
And everything is exactly as it’s meant to be.
Soft,
Clear,
Serene.
Namaste, Beautiful
πππ
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As you settle into a comfort tonight,
Allow yourself to become aware of your breath.
PAUSE…
Focus your attention on the sensations,
Of the air moving in and out of your body.
In,
And out.
Feeling your belly rise on your inhale,
And contract on your exhale.
PAUSE…
Take a deep breath in through your nose,
And exhale through your mouth,
Releasing any tightness you may be holding,
Releasing any thoughts that may be lingering.
PAUSE…
Settle back into the gentle rhythm of your breathing,
And tune into your body for a bit.
LONG PAUSE…
Imagine the source of your discomfort,
The heart of your anxiety.
Where is it coming from?
PAUSE…
Acknowledge the feelings that arise,
But do not allow them to consume you.
Instead, imagine that you are holding it,
This source of dis-ease,
In the palm of your hand,
Examining it with care.
LONG PAUSE…
See your hands holding these anxious feelings,
As if you are cupping them gently in your palms.
Notice the weight and texture,
The way it seems to pulse with energy.
Observe it without judgment or criticism, simply allowing it to exist.
LONG PAUSE…
Within the depths of your center,
You hear the voice whisper,
I am not my anxiety.
I am strong and resilient.
My fear does not rule me.
PAUSE…
The words comfort you,
Soften you,
Strengthen you,
And dissolve the darkness.
PAUSE…
As you hold anxiety in your hands,
Now feeling relaxed and calm,
Imagine yourself slowly opening your fingers,
And releasing it all into the night.
PAUSE…
Watch as it dissolves,
And disappears into the air around you.
Releasing,
And dissolving.
LONG PAUSE…
Your body is soft,
Your mind is clear,
And your heart is light.
PAUSE…
You gaze down at your hand,
And see that all of the darkness has disappeared.
You feel yourself surrender deeper into the night.
LONG PAUSE…
Breathing clear,
Breathing light,
You find your way,
To the gentle night.
PAUSE…
The weight is gone,
There’s no more here,
Your soul is free,
From all the fear.
Namaste, Beautiful
πππ
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ο»ΏBreathe deeply and gently
through your body and
into the innermost parts
of yourself.
PAUSE
As as you breathe,
let the breath you bring in
carry peace and relaxation.
And let the breath you exhale
release tension, stress, and pain.
PAUSE
Keep letting yourself relax.
And as you do,
watch as all your distracting thoughts
are gathered up
and floated away.
PAUSE
Now, imagine if you can,
standing before a giant tree,
an ancient tree,
with boughs round and wide
like bass drums,
and limbs blossoming
with flowers and leaves
PAUSE
As you stand before the tree,
a reverence washes over you,
a reverence for all the history
that the tree has seen.
You want to climb into the tree
and learn its secrets.
PAUSE
Now, visualize if you can,
being magically lifted into the tree,
and gently placed on a large bough.
PAUSE
As you take a deep breath,
you settle in and relax in the tree.
Moments later,
the tree’s flowery limbs
surround you with peace
and a sweet fragrance.
PAUSE
As you listen for the stories of the tree,
a dream-like whisper floats by your ear,
and you hear:
“I’ve seen you fight.
You are strong.”
The flowery limbs cradle you lovingly.
PAUSE
And then a few minutes later,
the tree whispers:
“I’ve seen you hold for those you love.
You are strong.”
And again,
the flowery leaves cradle you lovingly.
PAUSE
Now, allow yourself to pause for a moment,
and feel yourself floating,
Relaxed and calm–
floating through a
journey through time–
Your journey through time.
PAUSE
After resting,
you prepare to climb down,
Taking the secrets of the tree
with you.
But as you do,
the tree whispers again:
“You fight hard and true.
You love hard and whole.”
PAUSE
As you are gently cascaded
to the ground,
you turn toward the tree,
and uplift your arms,
wide and strong,
like the tree’s boughs.
And as you whisper
the words “Thank you,”
a gentle breeze
carries them into the
tree’s branches.
NAMASTE, BEAUTIFUL
πππ
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ο»ΏAt times if feels as if,
Mountains of thoughts exist.
You’re stuck inside their walls,
Their energy slowly sprawls.
PAUSE
Perhaps there are some times,
When fear enters your mind.
Anxiety starts to spread,
Worry takes over your head.
PAUSE
Or maybe you feel some doubt,
Questioning what life’s about.
Your sense of self feels weak,
Can’t find the peace you seek.
PAUSE
Now pause, and breathe in,
And be kind to your mind.
Pause, and begin,
To let it all unwind.
LONG PAUSE
Feel your arms embrace,
Your entire self with grace.
Feel the thoughts release,
Open more space for peace.
PAUSE
The swirl of thoughts inside,
Will no longer collide.
Your rhythmic breath gives calm,
To the raging mental storm.
PAUSE
Every inhale clears,
The heaviness disappears.
Every exhale calms,
Surrender to loving arms.
PAUSE
Be kind to your mind,
Let yourself unwind.
Feel the thoughts clear,
Love surrounds you, my dear.
LONG PAUSE
The judgements, the noise,
Unkind thoughts that annoy,
They don’t have to stay,
Let them all fade away.
PAUSE
Now feel the kindness spread,
All throughout your head.
You feel clear and light,
Grounded, calm and bright.
PAUSE
The deeper your breath goes,
More peace spreads and grows.
You are whole and aligned,
‘Cause are kind to your mind.
NAMASTE, BEAUTIFUL
πππ
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ο»ΏBring your awareness inside,
going deep into yourself,
and becoming aware
of the present moment.
LONG PAUSE
Now, allow yourself to notice
any stress in your body,
any area in need of relaxation.
Take a moment,
and gently breathe
into those areas.
LONG PAUSE
Take another deep breath,
and feel the lightness
of your body,
and the cushiness
of your body in your bed.
Keep breathing in
deep relaxation.
LONG PAUSE
Now, imagine if you can,
faintly hearing the first few notes
of a symphony.
Two gentle violins
serenading you
like nightingales.
PAUSE
The violins play dreamily,
their music
quietly floating
through your room.
PAUSE
Now, imagine if you can,
feeling lifted by the music,
as if it gently floated under you,
and raised you into the air.
PAUSE
As the violins play,
feel your body drifting
with their sounds,
in, out, and around
your room.
PAUSE
So, imagine now,
a flute joins the violins.
and the flute is bright
and airy in its sound,
and brings joy
to your soul.
PAUSE
The flute gently trills,
and blending with the violins,
pure poetry evolves,
as the violins call out,
and the flute answers.
PAUSE
After a few moments,
you feel the flute all around you,
Sailing in and out through your being,
The joy of the flute
synchs in you.
PAUSE
While floating in the air
with these beautiful sounds,
a new sound calls to you,
one with a rich, soft timbre:
The French horn.
PAUSE
The horn adds a buoyancy
to your floating–
a gentle drifting back and forth,
and up and down.
Allow its richness to
help you feel secure,
and balanced,
as it effortlessly
blends with the flute and violins.
PAUSE
As you delicately waft through the air,
the orchestral sounds envelope you,
Filling your soul with joy and wonder.
PAUSE
Now, imagine if you can,
that a piano joins the orchestra.
The piano flavors the
already-beautiful sounds
by adding layers of
sweet harmonics,
PAUSE
The notes of the piano,
play inside and around you,
filling you with self-confidence
and positivity.
PAUSE
Take a deep breath,
and let yourself synergize
with the orchestra.
Allow it to become you,
and you it.
PAUSE
And, as you feel that fluid music
all through you,
a sense of gratitude for this
orchestral odyssey,
comes over you.
For each instrument brings a gift.
PAUSE
Breathe in the violin.
Its magic gift to you
is its dreaminess.
Breathe in the flute.
Its magic gift to you
is its joyfulness.
Breathe in the French horn.
Its magic gift to you
is its balance.
Breathe in the piano.
Its magic gift to you
is its positivity.
PAUSE
After a few moments,
the instruments softly fade into the background,
and you are placed gently
back in your bed.
As you lie there,
drifting peacefully to sleep,
you know you are an orchestra
of life.
NAMASTE, BEAUTIFUL
πππ
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Relax now,
And breathe deep inside.
And as you exhale,
Settle yourself into comfort,
As you ease deeper into this moment.
PAUSE…
Breathe…
And find the rhythm of your breath.
Letting it slow down your mind,
And slow down your body.
PAUSE…
Bring your thoughts and emotions to the surface,
Coaxing them out of you with your inhale,
And then letting them all go as you exhale.
PAUSE…
Relaxing and releasing.
Softening and opening.
LONG PAUSE…
With a clear mind,
And a gentle heart,
Bring your attention into your body.
And begin to slowly scan it from head to toe.
PAUSE…
Take notice of any areas where you are holding tension,
Pain,
Or discomfort.
LONG PAUSE…
See if you can imagine all those spots,
Slowly glowing red.
Signaling to you,
That they’re ready for healing.
LONG PAUSE…
Now breathe in fully now,
And as you do,
Imagine a soothing blue wave of energy,
Entering your body.
PAUSE…
Watch as the blue wave travels to each of the glowing red areas,
And covers them with cooling love,
Healing your body,
One blue inhale at a time,
Until all the glowing red,
Has left,
And only the loving glow of healing blue remains.
LONG PAUSE…
Namaste, Beautiful
πππ
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Lay your head down,
Close your eyes and breathe,
It’s time to fall asleep fast, my dear,
So relax and come with me.
Settle yourself into your favorite sleeping position,
Letting yourself move around a little as you release any tension or pain,
And then take a deep breath in,
And as you exhale, allow yourself to melt deeper into your bed.
And breathe.
PAUSE…
Feel the soft waves of your breathing move you.
Rocking you to sleep with its rhythmic motion,
Layering you with soothing energy that eases you into deep, peaceful sleep.
PAUSE…
Feel the waves of your breathing relax your forehead,
Your eyes,
Your cheeks,
Your jaw,
And your neck.
Feel the weight of your head fall deeper into your bed.
Breathe…
PAUSE…
Invite the soothing rhythm of your breathing to release your shoulders,
Your back,
Your arms,
Your chest,
Stomach,
And your hips.
And feel the heaviness of your body melt you further into sleep.
PAUSE…
Feel the calming waves of your breathing soothe your legs,
Your feet,
And your toes.
And release it all,
Surrendering your body to deep sleep.
Breathe.
Sweet Dreams, Beautiful
πππ
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Allow yourself to settle,
And bring yourself inside.
PAUSE…
Close your eyes,
And let the images of the day fade away.
All those plans,
All those emotions,
Release and fade.
LONG PAUSE…
Come into your breath.
Become one with its rhythm,
It’s waves of air going in,
And out of your body.
In,
And out.
PAUSE…
Now slowly expand each breath just a bit,
Breathing in a little deeper with each inhale,
And breathing out a little longer with each exhale.
PAUSE…
Feel your body soften,
Let your mind clear.
As you stay here with the gentle melodies of your breath.
LONG PAUSE…
Now invite yourself to take a deep breath in,
Pulling the air inside,
Letting it fill up every part of you.
When you’re completely full, hold it for just a moment,
And then exhale,
Releasing all the air out.
PAUSE…
One more deep breath in,
Collecting anything heavy or unnecessary inside,
Holding it again at the top,
And then release,
Exhaling all the way out,
Till the very last drop of air is gone.
PAUSE…
Now ease yourself into a calm,
Peaceful rhythm of breathing.
Staying here with your breath,
As you sink further into comfort.
LONG PAUSE…
Feel the cool air on your nose,
As each inhale pulls in.
PAUSE…
Feel the warm air on your nose,
As each exhale releases.
PAUSE…
Breathe in,
Breathe out.
Cool,
And warm.
LONG PAUSE…
Now imagine that each inhale,
Fills you with serenity.
And each exhale releases any leftover stress,
Or anxiety or heaviness into the night.
PAUSE…
Breathe in serenity,
Breathe out stress.
PAUSE…
Breathe in peace,
Breathe out anxiety.
PAUSE…
Sinking,
Sinking,
Further into your bed,
And deeper into relaxation.
PAUSE…
Breathe in calm,
And breathe out all the plans.
PAUSE…
Breathe in faith,
Breathe out fear.
PAUSE…
Falling, falling, falling deeper,
Relaxing,
And softening further.
LONG PAUSE…
The gentle hum of your breathing,
Lulls you to sleep.
You feel light,
Calm,
And clear.
Namaste, Beautiful
πππ
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Slow it all down,
As you settle into your bed.
PAUSE…
Take a big, deep breath in,
Filling your belly with fresh air.
And then exhale, letting it all out,
As you sink deeper into your bed.
PAUSE…
Take another full breath in,
Collecting all the thoughts, the tasks, the worries,
And when you can’t breathe in anymore,
Exhale,
And release all of it out.
PAUSE…
Now ease into an easy rhythm of breathing.
Slowing yourself down,
And relaxing deeper.
Imagine yourself standing in the lush green grass of the peaceful countryside.
Rolling hills surround you,
And the blue sky expands above you.
PAUSE…
The gentle breeze is cool,
And the soft sounds of the stream in the distance,
Harmonizes with the chirps of the birds.
PAUSE…
You see the farm around the bend,
And make your way towards it.
PAUSE…
A large flock of sheep is scattered across the greenery,
Like little fluffy white clouds moving slowly across the sky.
They’re munching grass,
Calm and content.
PAUSE…
They acknowledge you as you approach,
Unafraid,
Knowing you are a friend.
PAUSE…
As you stand among the sheep,
Take a deep breath in,
And out.
PAUSE…
With each exhale,
Release any tension or heaviness,
You may have carried here.
PAUSE…
Light and relaxed,
You begin counting the sheep,
As they slowly wander around their field.
PAUSE…
One…
Two…
Release the plans.
PAUSE…
Three…
Four…
Let go of the thoughts.
PAUSE…
Five…
Six…
Be here with the sheep.
PAUSE…
Seven…
Eight…
Watch them closely,
And sink deeper with every count.
PAUSE…
Nine…
Ten…
Your body is deeply relaxed,
And your mind is slow and clear.
LONG PAUSE…
If you lose count of the sheep,
It’s okay.
Just come right back into your body,
Feeling the soft green grass under your feet,
And begin again.
LONG PAUSE…
Namaste, Beautiful
πππ
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How do you feel when you wake up in the morning lately?
I’ve noticed that I wake up under the weight of a never-ending task list. I spend my mornings in my head, organizing, prioritizing and putting life’s puzzle pieces together.
I get a lot of satisfaction out of this. (Anyone else’s brain work like tetris?)
But, I’ve noticed that there’s an undercurrent of anxiety here. Kinda like, if I keep checking things off this task list, “it” won’t get me. I can keep “it” at bay.
What is “it?”
I’m not too sure yet.
But what I do know is that there are a lot of moving parts in my life right now. (You too?). Many big things in transition. So, perhaps my tetris brain feels some sense of control as all these things are on the move.
Perhaps this in and of itself is fine, but what about the underlying worry?
It’s like I’m watching an artist painting a mural and I’m unsure of how the big, red stroke of color she just made fits in. I can’t see the larger picture.
So I worry.
I let anxiety pool up inside my mind and body and fret about each brushstroke. I seem to forget that I can just sit back and trust that the artist will create the most magical masterpiece.
That I can surrender to the flow of the process.
And I forget that I am the artist.
And that I am creating this vision with the Universe.
Can you think of an area of your life where you are in the energy of worry lately?
What are you always trying to control? What are you always trying to organize?
Now breathe…
How can you invite in more trust?
How can you loosen your grip on all the details?
Trust the process.
Trust yourself.
Trust the flow.
Trust in the divine purpose of it all.
And how does that make you feel?
Today I’m making a few declarations, commitments to myself, and you’re welcome to join in with me if it feels right for you.
I choose to pause each morning and become aware of my energy.
I choose to remember who I am, so that I may move through my day aligned.
I choose to follow what feels good, and trust my intuition.
I choose to remember that I am the painter…the creator of my life. Each color, each brushstroke is up to me.
I choose to let go of the energy of worry and surrender to the energy of trust.
I would love to know what this brings up for you and how it applies to your life right now.
And, I would really appreciate you sharing your reviews on Apple Podcasts…let me know what meditations you loved, and perhaps some meditations you’d like more of.
I love you.
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Rest now, dear one,
And give yourself to the night.
PAUSE…
Out here, the worries of the day peel away,
And float off into the darkness.
PAUSE…
Out here, your body remembers,
And softens to the calls of its brothers and sisters in nature.
PAUSE…
Soften,
And open.
Soften,
And open.
Relax deeper into the night.
LONG PAUSE…
The gentle sounds of the campfire,
Play in the background,
An orchestra of soft snaps.
PAUSE…
The orange and blue flames lick the air,
And pour waves of warmth over you.
Calming you,
Relaxing you,
And melting you into sleep.
LONG PAUSE…
Glitter paints the night sky,
They sparkle and wink at you from above,
Reassuring you that from where they are,
Everything is okay,
And the divine painting we are all a part of,
Is pure magic.
PAUSE…
Heavy, heavy, heavy you become,
As you become one with the Earth.
Sheltered by her love,
And nourished by her soil.
PAUSE…
Sleep deep, dear one.
And let the dreams awaken.
LONG PAUSE…
Boundless,
And full of color,
The visions play overhead.
PAUSE…
Wild with fire,
Soft with love,
Unscripted and untamed,
Your dreams alight the night.
LONG PAUSE…
The worries once here,
Have long ago disappeared.
They floated upon the breeze,
And into the fire,
Consumed by the flames,
Until one by one they burned to ash,
And disappeared in the winds.
LONG PAUSE…
There is only space for dreams here.
Soften,
And open.
Soften,
And open.
Relax deeper into the night.
Namaste, Beautiful
πππ
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Gather yourself into your center.
Breathe,
And let warmth and comfort
Wrap around you.
LONG PAUSE
Imagine pushing the pause button,
and holding precious
this time of rest and peace.
Stay with it.
LONG PAUSE
And while holding onto
to this precious rest and peace,
imagine a magical portal
opening before you.
PAUSE
As you gaze at the portal,
you realize it’s beckoning you
to come into it,
to take a journey.
And with absolute comfort and security,
you venture forth
into the portal.
PAUSE
While in the portal,
beautiful colored lights illuminate
all around you.
Reds and Pinks,
Greens and Yellows,
Blues and Purples,
all twinkle like stars
on each side of you.
PAUSE
After a few moments,
the lights clear,
and you find yourself
in an art room
with crayons
and pictures to color.
PAUSE
Without a thought,
you pick up a crayon
and begin coloring
an image of a mandala.
With each gentle stroke,
a wave of peace and relaxation
washes over you.
And with it comes
a sense of connectedness
to something bigger.
PAUSE
After a few moments,
the mandala rises into the air
and begins spinning.
All the magical colors
spill into the air,
spreading deeper peace
and relaxation everywhere.
Seconds later,
you find yourself
back in the portal.
PAUSE
The beautiful lights
sparkle again,
and then fade
as you find yourself
in a room
lit with candles.
PAUSE
You land gently in a chair,
and begin gazing
into the soft, gauzy flicker
of a large white candle.
With each breath,
a calm and connectedness to Spirit
come over you.
You are part of the Infinite.
PAUSE
As you bask in the infinite peace,
you feel yourself going on and on and on
in total calm and comfort,
total relaxation.
PAUSE
Slowly, the lights of the portal return,
and you feel yourself gently being moved
to somewhere else.
PAUSE
Moments later,
you’re standing on a beach at midnight,
with a stunning blue moon hanging low
in the sky,
and waves that wash against the shore,
in a hypnotic rhythm.
Millions of stars twinkle above you.
PAUSE
And now, you feel yourself a part of everything.
You feel the sea in you,
and you in the sea.
You feel the moonlight in you,
and you in the moonlight.
You feel the stars in you,
and you in the stars.
Everything is a part of you.
You are part of everything.
It’s a multi-dimensional feeling
of peace and wonder.
PAUSE
The twinkling lights of the portal return,
and this time,
the portal takes you home
to your bed,
with a steaming cup of tea
and a fluffy pillow behind you.
PAUSE
As you sit sipping tea,
you look around,
and nothing is the same.
Nothing is separate from you.
It is all connected energy.
And, as you finish your tea,
and sink deep into your bed,
there is only peace in and around you.
A calm, relaxing peace
that you carry everywhere.
NAMASTE, BEAUTIFUL
πππ
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πππ
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