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"Floating on Clouds: A Guided Meditation for Better Sleep and Presence"
Here's the script for Sleep Soundly: Daily Mindfulness Exercises for Better Rest:
[Soft, warm tone]
Hello, and welcome. I'm so glad you've carved out this moment for yourself today. [PAUSE]
As we approach the final weeks of the year, I know many of us are feeling the weight of accumulated stress—holiday preparations, end-of-year work pressures, and the subtle tension that seems to build as one year transitions to another. Today, I want to offer you a gentle refuge, a small sanctuary of calm.
Let's begin by finding a comfortable position. Whether you're sitting or lying down, allow your body to settle. [PAUSE] Feel the surface supporting you—maybe it's a chair, a cushion, or your bed. Notice how it holds you, how it allows you to be completely supported right now.
Take a deep breath in... and a long, slow exhale. [PAUSE]
Imagine your breath is like a soft tide. Breathing in, you're drawing in calm. Breathing out, you're releasing any accumulated tension. [PAUSE]
Today's practice is what I call the "Cloud Watching Meditation." But instead of actual clouds, we'll be observing the clouds of our thoughts. Close your eyes if that feels comfortable.
Picture your mind as a vast, open sky. Your thoughts are clouds—some wispy, some dense, some quickly passing. [PAUSE] The magic is in your observation. You're not trying to change the clouds or make them disappear. You're simply watching them drift.
When a thought emerges—maybe a worry about tomorrow, or a memory from earlier today—just notice it. See it as a cloud passing through your mental sky. Don't attach. Don't judge. Just observe. [PAUSE]
Breathe softly. Each breath is an invitation to return to this spacious awareness. [PAUSE]
If you find yourself getting caught in a thought-cloud, gently—and I mean gently—bring your attention back to your breath. Back to the sky of your awareness. [PAUSE]
Some clouds will linger. Some will quickly dissolve. All are welcome. You are the sky—vast, unchanging, witnessing.
As we prepare to close this practice, take three deliberate breaths. [PAUSE] Breathing in calm. [PAUSE] Breathing out tension. [PAUSE] Breathing into this moment of pure presence.
When you're ready, slowly open your eyes. Carry this sense of spaciousness with you. Remember: like clouds, thoughts and feelings will come and go. You are the steady, compassionate awareness witnessing it all.
May your day be filled with moments of gentle awareness.
[Soft closing]
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 1 year ago