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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

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