Sleep with Binaural Beats

Welcome to this Mind Journey designed for sleep and relaxation.

First, find a comfortable position, sitting or lying down.

Gently close your eyes or softly fix your gaze in the distance.

For the next few moments, inhale through your nose for a count of 4, then exhale through your nose for a count of 4.

Try to maintain an equal length for both.

Now, breathe normally.

As we count backward from 10, imagine walking down a stairway, each step sinking you deeper and deeper into relaxation.

10
9
8
7
6
5
4
3
2
1.

At the bottom, there’s a door. Open it.

Step through to the shores of a secluded, picturesque lake.

It's a perfect autumn day. A crisp breeze rustles fiery red and orange leaves while the warm, late afternoon rays paint the sky pink and violet. Dragonflies hover at the water's edge.

There’s a hammock nearby, strung between two trees. Climb in and feel its instant embrace.

Cover yourself with the soft, white blanket lying on the bottom of the hammock. Sink into this moment.

The slow, rhythmic sway makes you feel weightless. Soak in your surroundings. Notice the tranquil lapping of water, the aroma of pine mixed with the faint scent of wildflowers, and the sweet birdsong.

Envision any remaining distractions drifting away like fallen leaves in the wind.

The sun continues its descent, dipping lower and lower until it finally sets.

The moon now casts a soft, silvery glow upon the lake, creating a dance of light and shadow.

The world around you settles into a peaceful slumber, soothed by the lullaby of crickets.

It's time now to end this Mind Journey, as you rest in a state of peace and relaxation.

Sitting Beside an Ancient Pond

The 17th-century Japanese poet Matsuo Bashō once wrote: “Submit to nature, return to nature.” This single phrase captures the essence of the haiku—a seventeen-syllable poem that contains the fleeting moment of a season, rendered with beautiful simplicity.

Bashō spent his life refining and perfecting the craft of haiku, studying Zen philosophy, observing the world, and compressing its meaning into verse. Today, his poetry is revered for its deep spiritual connection to nature. His verses are characterized by their simplicity, depth, and acute awareness of the beauty found in everyday life. They are evocative of nature and the human experience.

Today, we will use our mind’s eye to journey to an ancient pond, and into one of Bashō’s most famous haiku, to experience its beauty and serenity.

First, find a comfortable position, seated or lying down, whatever feels right to you.

Begin by inhaling deeply and holding it for a count of four. Then slowly exhale.

Repeat the sequence two more times as you imagine drifting farther and farther away.

With each inhale, imagine your body settling into a deeper state of relaxation.

With each exhale, let your breath carry away any lingering tension in your body, and imagine yourself slowly floating away from the present moment.

Take one more deep, restful breath, and as you exhale, imagine yourself drifting down to sit on a soft velvety bank of moss in front of a large, still pond.

Allow your surroundings to take shape and sharpen without judgment about accuracy.

Moss carpets the earth around you, painting the forest floor a vibrant shade of green. It is lush and slightly damp to the touch. It feels like a soft pillow beneath you.

As you look around, notice all of the beautiful shades of green. The trees, with their dusting of lichen and brightly colored leaves, are all displaying different tones.

Some shades are vivid, and some are more muted. Take a moment to look at some of these colors, and see if you can name them.

Which shade of green draws your attention the most?

The air is cool and still. With each inhale, feel it bringing energy and refreshment into your body.

Mist rises from the pond. It hovers in the trees around you, giving the whole scene a dreamy quality, softening the edges of everything.

The pond before you is perfectly still, like an enormous, silvery mirror. Spend a moment giving it your full attention, your deep focus.

As you gaze into its depths, notice its different textures and colors. Some areas are deeper than others, altering the color slightly. Other areas shine with dappled sunlight filtering through the trees. The sun’s rays touch the surface of the pond, dancing across it in abstract patterns.

Everything is calm. Yet, subtle sounds still emerge through the stillness. Take a moment to identify as many individual sounds as you can.

As you continue to deeply listen to the forest, become absorbed in each subtle sound and shift, like a hidden chorus in the trees.

You are surrounded by hidden life.

One noise breaks through this serene stillness—the sound of a frog somewhere on the pond's edge. Its chirp is crystal clear. It echoes across the vast space of the pond like wind chimes in the breeze.

The frog hoots and croaks, its voice is a strange melody that rides atop the ambient sounds of the forest.

You can’t see where the frog jumped from, or where it has landed, but suddenly the surface of the pond is filled with ripples.

These ripples grow outward from small concentric circles into larger ones. As they travel and reach the edges of the pond, they bounce back onto themselves.

Watch as the pond's surface fills with motion as ripples catch the sunbeams filtering in from the trees. It’s mesmerizing.

In your mind’s eye, a line of words begins to materialize, as if from the mist surrounding you.

This line, An ancient pond, is soon followed by the rest of the poem.

An ancient pond
With a sound from the water
Of the frog as it plunges in.

Take a moment to reflect on the music of these words.

Originally written in Japanese, this poem has been translated countless times.

With each translation, something subtle changes; it could be the order of the words or imagery, their sound and musicality, or the resonance that it leaves.

Consider the ways in which translation is like an echo or a ripple on the surface of the pond—ever-shifting sound and meaning.

The water slows, gradually returning to its tranquil state.

Take in the surrounding spectrum of green and the beautiful simplicity of this stillness.

A nearby frog croaks, signaling that it's time to end this Mind Journey and return to the present.

Take in a few deep breaths and exhale slowly and fully.

As you move throughout your day, carry the stillness of the pond with you. If you find yourself being disrupted by internal ripples, see if you can return to this stillness within.

Relaxing in the Dead Sea

Welcome to this Mind Journey, where the healing waters of the Dead Sea offer deep relaxation and calm, as they have for millennia.

At over 400 meters below sea level, the Dead Sea is the lowest point on Earth. Despite its name, it’s neither a sea nor devoid of life. In this landlocked lake surrounded by mountains, nature thrives against the odds. While its salty waters can’t sustain fish or plants, tiny microbes flourish here—a hidden testament to resilience.

Are you ready to visit these ancient, restorative waters?

Get comfortable, either sitting or lying down. Close your eyes or keep them open, whatever feels right.

Take a deep breath in. Hold it. And slowly exhale.

Repeat this sequence a few more times. With each exhale, imagine your body sinking further and further into a place of rest.

Now, imagine standing on a rugged, rocky outcrop, breathing in warm, salty air.

Turn around and you’ll see the golden cliffs of the Negev Desert, their jagged edges etched against the cerulean sky.

A jujube tree grows nearby, a reminder that life clings to this arid land. Walk over and pluck one of its small red fruits.

It’s smooth, firm, and still warm from the sun. Bring it to your nose. It has a sweet, honey-like aroma with a hint of spice. Take a bite. 

The delicate skin gives way to soft, juicy flesh with an apple-like sweetness. The flavor is refreshingly cool in the desert heat.

A soft snort catches your attention. Turn to find a Nubian ibex nearly within arm’s reach, the tan coat of the wild goat blending with the rugged terrain.  

A pair of dark, liquid eyes meet yours in a moment of connection.  

The goat bows, gracefully lowering its massive curved horns in welcome. 

Nod in return, silently thanking the magnificent creature for allowing you to share its space. 

The animal bows once more and then walks on, surefooted on even the most uneven terrain.

Glance back at the water, its glass-like surface glinting in the sunlight. As though drawn by your presence, a wooden staircase materializes, inviting you to the shore. Grasp the handrail and start down, counting backward with each step:

10... The stairs feel sturdy, encouraging you on.
9... The mineral scents deepen, grounding you in this place.
8... A desert finch flits beside you, then takes the lead.
7... A warm breeze brushes against your back, urging you to continue on.
6... The shimmering lake, closer now, beckons to you.
5... Salt crystals along the shore glimmer like scattered jewels.
4... Ripples are more visible, as if the water excitedly awaits your arrival.
3... The rocks turn into smooth, rounded pebbles.
2... Sand mixed with mud prepares to greet your feet.
1... Finally, you’re here, standing on shore of the Dead Sea—a place like no other.

Cool, thick mud squishes under your feet as warm water laps gently at your ankles. Bend down to scoop a handful of mud and rub it on your arms. 

Its paste-like consistency soothes, while the fine graininess provides gentle exfoliation.

Now, step into the water to rinse it away. Your arms feel baby-soft. 

Venture in even further until the dense buoyancy lifts you effortlessly, like magic. 

Your feet float up from the lakebed, but you don't need to tread. 

Lie back and let the saltwater cradle you. You feel so weightless and free, it’s as if the weight of the world has been lifted. 

Everything around you is still, except the lapping of waves.

Take the opportunity to free your body of any stress and strain. Start by softening your forehead and eyelids.

Relax and unclench your jaw.

Drop your shoulders and let any tension melt into the water.

Release your hands and let your arms float freely by your sides.

Soften your stomach, letting it expand with each breath.

Allow your legs to drift and gently wiggle your toes to release any lingering tension.

As the sun dips in the horizon, the sky transforms into soft pink and lavender hues. When you turn your head to look at the colors, you spot the ibex on the shore. It raises its proud head high, then bows again, this time bidding you farewell.  

As this Mind Journey comes to a close, enjoy one last moment to just… be.

Stay here with the healing energy of the Dead Sea as long as you wish, fully at ease—your body relaxed, your mind calm, your spirit renewed.

Love, Light, and Shadow

Begin walking, taking deep, centering breaths, allowing any worries to melt away with each exhale.

Open your senses to the world around you.

Watch how shadows stretch and shrink like playful creatures, cast by nearby objects—a boulder, your cat, or even your own body.

Look up to see if light filters through anything above. Does it pirouette through buildings, trees, or light fixtures? Is it creating a mosaic of dappled light on the ground?

Rumi saw this interplay of light and shadow as a reflection of life's complexities. Just as shadows add depth to a scene, our challenges can enrich moments of joy.

For the next 10 minutes, soak in the beauty that surrounds you and let the music guide your exploration. Notice how illumination and shade interact with different textures like fabrics, shingles, tree bark, or rippling water. Seek out fascinating silhouettes created by a detailed piece of furniture, the graceful curve of a lamppost, or the intricate web of a spider. Trace their outlines in the air, observing the subtle colors hidden within light and shadow. Be mindful of colors that you may not expect, like hints of blue or purple. Free your mind and allow your eyes to roam.

"Both light and shadow are the dance of Love," Rumi said. How have light and shadow played a role in your journey today?

Did moments of darkness make you appreciate the sunshine even more?

As you conclude the walk, consider how you can carry this awareness forward, finding beauty in both the bright and dark moments of life.

Remember Rumi's inspiring words: "Every moment is made glorious by the light of Love." Strive to live with more presence, creativity, and compassion—for yourself and for the world around you.

Awe Walk: Nature’s Imperfections

Welcome to today’s Awe Walk.

Let’s begin by taking a few deep, relaxing breaths.

Breathe in through your nose as you slowly count to four, now hold your breath for four, and exhale for four.

Throughout your walk, return to this breathing pattern whenever you like, letting it ground you in the present moment. Let go of any distractions. Think of this as a well-deserved brain break, time to reflect and be present.

When you’re ready, start walking at a leisurely, comfortable pace. Pay attention to how your feet feel as they meet the ground. If you’re using this as a meditation while sitting, just imagine you’re going for a stroll in your favorite natural environment.

As you start moving, connect with your surroundings. Feel the solidity of the ground beneath your feet and the air against your skin.

Now, take a moment to contemplate this quote by the writer Alice Walker: “In nature, nothing is perfect and everything is perfect. Trees can be contorted, bent in weird ways, and they're still beautiful.”

Expand your awareness to embrace the vastness and intricacy of your environment. Be open to encountering elements that are grand, intricately detailed, unexpected, or simply delightful.

It’s likely that you’re in an environment with some natural elements and some built elements. In the modern world, it’s rare that we find ourselves immersed in pristine, untouched wilderness. Instead, patches of nature are woven into our built environments: trees lining city sidewalks, houseplants, community gardens, parks. Even in the densest of cities, focusing on these elements can help us cultivate a sense of wonder and appreciation for nature’s wild, imperfect beauty.

As you walk, look for any natural elements you can find around you.

Maybe it’s a tree, grass, a body of water, a cloud, or the sky. Or maybe you spot an animal—a bird, a squirrel, an insect.

Imagine that you’re seeing it for the first time. What do you notice about it?

Take in as many details as you can.

Do you notice anything that might be described as “imperfect”? Perhaps it’s an irregularity, an asymmetry, a brokenness, a strangeness.

How do these imperfections add to the beauty of what you see?

“One of the basic rules of the universe is that nothing is perfect,” the physicist Stephen Hawking said. “Perfection simply doesn't exist.... Without imperfection, neither you nor I would exist.”

Now, turn your attention inward and reflect on something that you perceive as an imperfection in yourself.

With each breath, allow yourself to let go of any self-judgment or criticism. Instead, cultivate a sense of acceptance and love for yourself, just as you are in this moment.

Can you witness yourself with the same sense of wonder with which you witness the natural world?

Can you embrace those parts of yourself that you may perceive as flaws, recognizing that they are part of what makes you unique and special?

Remember that you are a part of nature, and like the trees in the forest, you are beautiful in your imperfections.

As we come to the end of this Awe Walk, take a moment to express gratitude for the beauty of nature and for the beauty within yourself. Carry this awareness with you as you go about your day, and remember to appreciate the imperfections that make nature so rich and meaningful.

Surroundings in Sync

As you begin walking, allow the enchanting melody of Erik Satie's "Trois Gymnopédies" to flow over you, like the peaceful waters of a pristine creek. Each gentle phrase carries tension away from you, over smooth rocks, farther and farther downstream.

Choreograph your breathing with the rhythm. Focus on your chest's gentle rise and fall and match it as closely as possible with the song’s ebb and flow. Relax your limbs, permitting them to dangle at your sides and sway with the tempo.

If strolling, move slowly and without any goal or destination. If seated, relax and allow yourself to be fully present in the moment. Open your mind as you wander. Let your eyes wander too. Look all around, including above, below, and behind you, for objects or living beings that seem to be in sync.

Perhaps you see clouds drifting lazily across the sky, birds in flight, or leaves dancing in the breeze. Maybe it’s the steady strides of another wanderer, raindrops on your skin or windowpane, or squirrels scampering up a tree trunk. For the next eight minutes, immerse yourself in the piano’s refrain, noticing the symphony of life around you.

It’s time now to leave you with your thoughts and reflections. We hope you’ve found a new or deepened appreciation for the inherent beauty in everyday movements and rhythms. And remember, you can return to this Awe Walk anytime you’d like to take a pause and reconnect with the world around you.

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^{A compilation of Erik Satie’s Trios Gymnopedies. Gymnopedie No. 2 is performed by Kevin MacLeod (incompetech.com). Unedited. Used under CC BY 3.0}

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