Hello and welcome to this guided sleep meditation.
I am your teacher and I am honored to guide you into sleep today.
Bring yourself into a comfortable position cocooned in the space of your bed.
Gently bring your awareness to your breath.
Land your awareness on the most accessible area where the breath is felt.
You might notice the inhale or the exhale of the breath through the nostrils.
You may notice the rise and fall of your chest or abdomen.
Settle your attention in this area of your body for a few moments.
If you notice any thinking or hearing in the space here,
Label them as thinking or hearing.
Non-judgmentally labeling them and then returning your attention back to your breath.
Allow the breath to create space in your mind and your body.
Next bring your attention to the top of your head.
Notice any sensations in this area and will this area to relax.
You could imagine the inhale creating space in this area of your body.
You could imagine the exhale allowing tension to release from your body.
The inhale inviting in space and relaxation.
The exhale releasing.
Allow your attention to float down the back of your head.
Notice the pressure against your head if you are lying down.
You could reposition yourself or roll your head from side to side.
Releasing tension in the occipital ridge through the head.
Rolling your attention down into the neck.
Inhaling relaxation.
Exhaling tension.
Allow your attention to come to the ears and the side of the head.
Allow your attention to flow to the temples,
The forehead and the brow center.
You could lift and lower your eyebrows to relax this area of your body.
Continue inhaling relaxation and exhaling tension from your body.
Bring your attention down into the eyes.
The nose.
Notice the flow of breath into your airways.
Roll your attention into your cheeks.
Under the nose.
Through the mouth.
Continue inhaling relaxation and exhaling tension.
Allow your attention to go into your mouth,
Into your tongue.
Allowing the tongue to relax.
Flowing that relaxation into your jaw.
You could open and close the mouth,
Releasing tension from the jaw.
Inhale relaxation.
Exhale tension.
Roll your attention into the chin and the front of the neck.
Into the top of the shoulders.
If necessary,
Reposition the body here.
Gaining space between the shoulders and the ears,
Allowing the shoulders to settle back.
Down and back,
Away from the ears.
Flow your attention down your upper back and your shoulder blades.
Through the mid back.
Notice the feeling of the support beneath you as you inhale relaxation.
As you exhale tension.
Flow down into your lower back.
Next into the back of your hips.
Into the glutes.
The sides of your hips.
The front of your hips and pelvis.
Allow this base of your body to relax by inhaling relaxation and exhaling tension.
Roll into the lower abdomen and upper pelvis.
Inhaling relaxation.
Exhaling tension.
Roll your attention into the lower abdomen.
Coming next into the navel center as you follow the breath coming into your body.
As you follow the breath exiting your body.
Use the breath as a tool to follow the breath in and out of the body.
Scanning up into the upper abdomen.
The sides of the body.
Notice the gentle expansion and contraction of the diaphragm and the rib cage.
Inhaling relaxation.
Exhaling tension.
Rolling up through the rib cage.
Through the chest and collar bone.
Allow your attention to roll to the front of the shoulders.
Flowing through each arm.
Through each upper arm.
Through each elbow.
Inhale relaxation.
Exhale tension.
Rolling into the forearms.
The wrists.
The back of the hands.
The palm of the hands.
The thumbs and fingertips of each hand.
Allow your attention to roll back up through each arm.
Through the armpits into the chest.
Follow the breath as you roll your attention through the rib cage.
Through the abdomen and the base of your torso.
Allow your feet to flop open here.
Inhaling relaxation.
Exhaling tension.
As you roll into the tops of your legs.
The total thigh,
The sides and the backs.
Rolling 360 with your attention through the thighs.
Through the knees.
Through the shins and the calves.
Allow your attention to flow through the heels and the ankles of each foot.
To the sole of the foot.
To the tops of each foot.
Through the big toes and each toe of each foot.
Inhale into the total body.
Exhale tension.
Relax the back of the body.
Relax the front of the body.
And relax the entire body as you drift off into sleep.
Bring your attention back to the breath where it's most easily accessible for you.
Focus your attention on the inhale.
Focus your attention on the exhale.
Focus your attention on the inhale.
Focus your attention on the exhale.
Focus your attention on the inhale.
Focus your attention on the exhale.
Continue to focus on the breath as you drift off into a deep,
Relaxing,
Restorative and peaceful sleep.
