Meditation: Settle Down for the Night

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So invite yourself to snuggle in,

Gently moving into your most favorite position.

Allow yourself a moment to stretch or move to relieve any kinks or tension in your body.

PAUSE…

And then take a full, deep breath in,

Inhaling the night’s air deep into your lungs,

And then exhale, 

Melting deeper into this special spot.  

PAUSE…

Concentrate on your breathing,

Inviting your mind to hold its attention 

On the rhythmic movement of air in and out of your nose. 

PAUSE…

Breathe in,

Breathe out.

PAUSE…

Slow your body down with every breath,

Even if your mind speeds up.

Just stay with your breath,

And slow it all down.

LONG PAUSE...

Now bring your attention to the top of your head,

Imagining a soft lavender light hovering just above it.

PAUSE…

Feel the comforting warmth of this lavender light,

And its calming energy relaxing your head completely.

PAUSE…

Feel it quiet everything inside.

Feel it deeply relax your eyes,

Soften your cheeks,

Release your jaw,

Soften your mouth,

And relieve your neck. 

LONG PAUSE…

Notice as the soft, lavender light travels down,

Wrapping its soothing energy around your shoulders,

Your right arm,

Your left arm,

Your hands. 

PAUSE…

Notice the soft hum of sleep it spreads here,

And then feel your shoulders drop,

Your right arm and your left arm melt,

And your hands soften and relax,

LONG PAUSE…

The soothing lavender light now settles onto your chest,

Relaxes your belly,

And slowly cascades down your back, 

Following your spine from your neck,

All the way down to your lower back.

Relaxing and releasing,

Relaxing and releasing.

LONG PAUSE…

Invite the calming energy of the soft, lavender light to spread into your hips,

Down into your thighs,

And circling around your left leg,

And now your right leg.

PAUSE...

Watch it spiral all the way down into your right foot,

And then your left foot.

And then covering your toes,

One by one.

LONG PAUSE…

Breathe deeply,

And feel yourself wrapped lovingly in the soothing,

Lavender light of the night.

PAUSE…

Let it heal you,

Let it cleanse you,

Let it relieve your body of all the tension it carries.

Let it relieve your mind of all the thoughts inside. 

PAUSE…

Feel it wrap you in the warmth of love,

And safely guide you through the night.

Sweet Dreams, Beautiful.

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Want even more Meditations & Sounds? Check out the other podcasts that are a part of the Women's Meditation Network!

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