Dr. Nicole Cain guides you through paced breathing and a body scan, then walks you down a spiral staircase with a lantern to a place of deep calm. Blue balloons help you release thoughts. You end with affirmations of worthiness.
Chapters
Happy Sleepy meditation. We begin with the breath. Softly, gently expanding your lungs for four slow counts. And then we hold at the top for four slow counts. With a sigh. Allow your tongue to melt into the floor of your mouth and exhale for four slow counts. Continue to breathe in this pattern softly, without effort. As you listen to my voice. With your eyes remaining closed, roll eyes up and then down. Now left and then right. Draw the breath into your feet. Tighten all the muscles in your feet as you hold. And then as you exhale, relax your feet. Feel them melting with gravity. And again, with your eyes remaining closed, look up, then down. Now left and then right. Inhale again, this time directing the breath to your legs and glutes. Tighten them as you hold at the top of the breath and then as you exhale, relax your body. Continue this pattern, working your way up your body. As you drink in the cool fresh air, draw it to your chest, your back, your heart. Tighten your torso as you hold at the top for 1, 1, 2, 3, 4. And then relax, releasing all the tension, all of the stress, all of the worries. Finally drawing the breath into your arms, shoulders, neck and face. Inhale, hold, and then exhale. 2, 3, 4. We are going to do the happy sleepy meditation together. Welcome. We begin with the blue balloons. Imagine you are in a place that is all yours. It can be any place you would like. You may imagine going somewhere you have been before. Or you can allow your imagination to design your dreams. As you breathe, envision yourself approaching this calm place. Notice the light, the sound, the see, the earth, the sand, the salt. The soft soothing scent of earth and light and breath. The feeling of the ground beneath your feet. Everything is just right. As you relax into your body, into this moment, into this place. Allow yourself to find a spot where you would like to recline. Take your time. To your side appears a box. You open the lid and look inside. And there you see your blue balloons. Blue balloons are for collecting thoughts, giving them a home, a place to reside. For now is the time to rest. Notice the thoughts in your mind. Worries, stressors, thoughts of the past, thoughts about tomorrow. Your mind is doing what the mind does best. But now is the time to rest. With each exhalation, breathe any thoughts, any worries, any stress into your blue balloons. Letting go and then release. Watch the balloon float up into the sky. With each balloon, notice how once you let the balloon go, how the gentle breeze carries them away. As you watch the balloons become smaller and smaller and smaller. Your mind will continue to think as the thoughts come. Simply notice. Draw the Breath into the thoughts and breathe the thoughts into the blue balloons and let them go. Take your time. Next is the spiral staircase. Notice ahead, a lantern has been placed on a small table. Imagine yourself approaching the table and picking up the lantern. Imagine the feel of the lantern, the handle. What is it made of? Notice the weight in your hand. How heavy is it? Imagine the temperature and texture. Before you lies a beautiful spiral staircase. The staircase leads to the place of blissful relaxation. Notice a feeling of love, light, warmth. And put your foot on the first step. Your breath is smooth, slow, calm. Take another step. Every exhale, your body becomes heavier and more relaxed. Take another step, you are at peace. Take another step, you are safe. Take another step, you are protected. Take another step, you are comfortable. Take another step. Slow, soft and calm. Embrace the place of blissful relaxation. Release your body. Release your thoughts. Release your emotions. Go gently. Sway. Joyful. Play. Resting day. Stress away. Your day is complete and now is the time to rest. Allow your mind to drift softer, softer, softer. Allow your body to melt softer, softer, softer. You are in a state of blissful relaxation. And you may remain here for as long as you like. And when you choose to emerge, you will feel calm, confident and centered. And dear soul, always know you are worthy of joy, of hope, of peace. And this is just the beginning.
