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Rooted and Spacious: A Mindfulness Meditation for Better Sleep
Here's the script for Sleep Soundly: Daily Mindfulness Exercises for Better Rest:
[Warm, gentle tone]
Hello, and welcome. I'm so glad you've carved out this moment for yourself today. Whether you're feeling the weight of end-of-year stress or simply seeking a pocket of calm, you're exactly where you need to be right now.
[PAUSE]
Let's begin by finding a comfortable position – whether you're sitting or lying down. Allow your body to settle, like a leaf gently coming to rest on still water. Take a deep breath in... and slowly release. [PAUSE]
I want you to imagine your day – all its challenges, all its moments – as clouds drifting across the sky of your mind. These clouds are just passing through. They don't define you. They don't control you. [PAUSE]
Now, we'll practice what I call the "Roots and Sky" meditation. Close your eyes and imagine yourself as a magnificent tree. Your feet are roots, deeply anchored into the earth. Feel the solid ground beneath you, supporting you completely. [PAUSE]
With each breath, imagine drawing strength up from the earth. Your roots pull up calm, stability, resilience. Feel this energy rising through your body – from feet to legs, through your core, up your spine. [PAUSE]
Now, lift your awareness to the top of your head – imagine branches reaching toward the sky. These branches are open, flexible. They sway with the breeze but remain connected, strong. Breathe into this image of groundedness and possibility. [PAUSE]
When thoughts appear – and they will – simply notice them. Don't judge. Just see them as clouds passing through your sky. Acknowledge them, then gently return to your breath, to your image of the tree. Rooted. Spacious. Calm. [PAUSE]
As we prepare to close, take one more deep breath. Know that this sense of calm travels with you. You can return to this practice – to these roots, to this sky – whenever you need.
[Softly]
Carry this feeling of groundedness with you. You are supported. You are resilient. Rest comes naturally.
[Gentle closing]
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 1 year ago