A VISUALIZATION TO HELP YOU FALL ASLEEP

Sometimes you've got to prime the pump and get yourself started on a sleep-like, dream-like path. That's what visualizations can do.

TO START: Get into bed and prepare to go into a relaxation mode. You do this by lying on your back on the bed (or on the floor - or even sitting in a comfortable chair) so you're in a nice straight line - not rigid - very relaxed - hands resting by your side. Then...

ONE

Take a deep, deep breath through your nose. Deeeeep - and slow - and release it slowly through your pursed lips - like blowing a kiss - all the way out...

TWO

Once more - another deep, deep breath - in through your nose - count up to 8 - as you fill your lungs all the way to the bottom - and very slowly, very gently - out through your pursed lips as you count down from 8...

Close your eyes, relax your muscles and allow the tension to leave your body.

THREE

And one more deeeeep breath - in through your nose - and - blow kiss - out slowly and gently through your pursed lips.

And relax your muscles - all over - every muscle - just relaaaax - like butter - like crusty, old snow melting on a warm, sunny day - from the tip of your head to the tip of your toes.

Feel a bit better? We hope so. Now we're ready for -

STEP TWO.

MUSCLE RELAXATION.

Still lying on your back, in a straight line, your hands gently at your side, you're going to relax each muscle group in your body. Start by focusing on the muscles in your feet - first tense up the muscles in your feet - hold it for a moment - then release it and feel those muscles relax. Move on up your legs - tense up the muscles in your legs - hold a moment - then release and feel the muscles relax - then your thighs, your buttocks, your stomach, chest, arms, chest and neck - slowly working your way up your body - tensing, holding and releasing every group of muscles as you come to it - your chin, your face - 'til you get to the top of your head....

Then go back down to your feet again and work your way up one more time - muscle group by muscle group - ‘til you feel essentially like melted butter.

STEP THREE:  INSERT VISUALIZATION

HERE IS A VISUALIZATION TO GET YOU STARTED...

[It's from Teach Yourself VISUALIZATIONS by Pauline Wills - A Teach Yourself Book from NTC Publishing. 1994 Chicago.]

EVENING MEDITATION

Quiet your mind and relax your body. It is evening. The last rays of the sun have sunk behind the hills, leaving the world wrapped in its dark cloak of night. The birds have returned to the trees; heads tucked into their wings, they dream of what the day has brought them. Animals bed down in their stalls or curl up in their baskets. All is quiet but the soft call of the night owl - whoooooo, whooooooo...

The flowers have folded their petals, the warmth and radiance of the sun a mere memory. All is quiet and still.  In this stillness reflect upon the day that has passed - its triumphs and joys; its mishaps and sorrows. Take from it all that it has taught you and be grateful. Discard your negative thoughts.  Discard all that you no longer need. Discard what should no longer be part of your life.  Reflect upon the center of your soul.  Enter the place that houses your true, higher self.  Allow a pale magenta light to fill this space.  Let this pale magenta light enable you to let go of all that you no longer need to keep in your life. Fill the void that is left with pure spiritual love.

Allow this love to emanate out from your heart and to fill every cell in your body.  Extend it further, into the hearts of your loved ones, friends and family.  Ask that this love and peace reach those places where there is tension, strife, disharmony and war. Now place a beautiful blue cloak around your shoulders.  Place its hood on your head and fasten it down the front.  Visualize your center being closed and locked securely for the night.  Wrapped in your mantle of peace and security, close your eyes and go to sleep so that your body may be re-energized in readiness for the dawn of a new day.

Good night. Sweet dreams to you...

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