Meditation: Happy Sleep

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Breathe in deeply,

a breath so long and relaxing

that stretches from one end to another,

filling you up,

And easing you into this moment. 

LONG PAUSE

Inhale another long, refreshing breath of air,

a breath that flows gratitude

all through your body,

filling every cell with thankfulness.

LONG PAUSE

Now, see if you can become aware

of the whole room around you.

All the room’s sights, sounds, and smells.

and invite in happiness naturally fill you, 

As a smile spreads across your face.

PAUSE

Breathe in and deepen the awareness of your room.

Look and listen for its rhythms, 

it’s life beyond the obvious,

and the senses it touches within you.

PAUSE

Maybe a fan tickles your face with air,

or the blinds rattle from a gentle breeze.

Take a moment to connect with these rhythms,

and let the joy they bring flow through you.

PAUSE

Now, calmly shift your awareness 

to a piece of furniture in the room,

like a rocking chair that soothed you in the past, 

Or even your bed that has held you in its arms each night.

PAUSE

And as you gaze at the furniture,

acknowledge your appreciation for it,

how it’s supported you over time,

Then, silently say, “Good night, furniture,”  

and let happiness flow through you.  

PAUSE

Now, inhale a breath and become aware 

of the sounds of the room.

Sounds that you hold close and that uplift your soul,

like the cicadas buzzing outside the window

or the tumble of the dryer beyond the wall.

PAUSE

And, as you listen to these sounds,

remember how they’ve soothed you, 

even comforted you.

And when you’re ready,

silently say, “Good night, sounds,”

and allow happiness to flow through you.

PAUSE

Now, fill your lungs again with a purifying breath

and gently move your attention

 to the scent of your room.

Tinges of powder or perfume 

lingering in the air

or the fragrance of night rain 

through an open window.

PAUSE

Inhale these scents deeply and richly, 

deep into you,

and graciously accept how they’ve

lightened your soul and 

heightened your awareness.

And when you’re ready, 

silently say, “Good night, scents,”

and open to happiness flowing through you.

PAUSE

Gently shift your focus and become aware 

of the sensations in the room.

The warmth of your bed; 

the coolness of the air

a cushy pillow 

that eases and supports your head,

maybe a worn blanket 

that you’ve snuggled forever.

PAUSE

Let these sensations 

wrap around you, enfold you.

Remember how they’ve comforted you,

made you feel safe.

And when you’re ready, 

silently say, “Good night, sensations,”

and feel warm fuzzies flow through you.

PAUSE

Now, gently notice the moonbeams 

glowing on the floors and walls,

as you take another breath

and cast your eyes above,

you see la Luna,

the heavenly goddess of the night.

PAUSE

You know the blessings of the moon

and appreciate all her gifts,

Night walks in the sand and 

shimmering waves at sea.

So, when you’re ready,

you say, “Good night, Luna,”

and “thank you.” 

PAUSE

The night is here upon you, 

Ready to guide you through dreamland,

As you float down a river of happiness.

PAUSE…

Happy sleep,

Gentle heart,

Way down deep,

You’ll restart. 

Namaste, Beautiful

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