Hello and welcome in.
Tonight's meditation will gently relax your body,
Calm your mind and help you drift naturally into a deep restful sleep.
So to get started,
Go ahead and get comfortable lying down in a position that feels supportive.
Let your body know that you are done for the day.
There's nothing left to do,
Nowhere else to go.
Just this moment and your rest.
Take a slow,
Easy breath in and a long,
Gentle breath out.
Let the exhales soften your whole body.
Just a little more.
Another slow,
Soothing breath in and an exhale,
Letting your weight sink downward.
Let the bed or surface beneath you hold and support you completely.
If it feels right,
You can let your eyes close.
Begin to imagine a soft,
Warm wave of calm,
Gently moving over you from the top of your head,
All the way down through your body.
Slow and gentle,
Comforting and steady.
We'll begin at the head.
Bring your attention to your scalp and forehead.
Notice any tiny places of tension or holding and with your next exhale,
Let them soften.
Bring awareness to your eyes,
The muscles around your eyes working all day.
Let them melt.
Let the eyelids grow heavy as if they're softly sinking into pillows of rest.
Nothing to hold,
Nothing to focus on,
Just soft,
Relaxed eyes.
Now the space between the eyebrows.
Notice if there's any tightness here,
Let it smooth and soften like a gentle hand,
Smoothing tension away.
And then the jaw.
So many of us hold so much here.
See if you can let the jaw loosen.
Let the tongue rest gently in the mouth.
Let the teeth separate just a little.
No need to clench.
No effort.
Just release.
Let your awareness travel to the cheeks,
The mouth,
The throat,
Soft,
Open and relaxed.
Allow your neck muscles to let go of the day as if they can sink a little heavier into the surface beneath you.
Allow them to feel supported,
Held,
And soft.
It's safe to let go.
Bring attention now to the shoulders.
Maybe they've been lifted,
Guarding,
Working.
See if they can drop just a little,
A little more space between the ears and shoulders,
Even 5% softer.
Letting the breath help them unwind.
Breathe in gently and exhale.
Letting your shoulders melt downward,
Letting your upper back soften,
Letting the chest widen and open like space is gently opening inside of you.
Now notice your arms,
Upper arms,
Elbows,
Forearms.
Let the arms become heavy and still.
Hands soft,
Fingers soft,
Nothing to hold,
Nothing to hold.
Nothing to do.
Bring your awareness to your chest and heart area,
Letting yourself feel held and supported,
Safe enough to rest.
Feel the gentle rise and fall of your breath like the slow rhythm of waves,
Steady,
Soothing,
Natural.
Let the awareness drift down to the ribcage,
The belly.
Let the belly be soft.
No need to control your breath.
Just letting the body breathe for you.
Now the low back.
If there's tension here,
See if it can loosen even a little.
Imagine warmth spreading across the lower back,
Comforting,
Calming,
Releasing.
Move your attention to your chest.
To your hips and pelvis,
Letting them sink,
Letting them rest.
Fully supported,
Fully held.
Down to the legs now.
Thighs growing heavy,
Knees soft,
Calves relaxing.
Let the whole lower body melt downward as if it's gently being held by the earth beneath you.
Down to the ankles,
Feet,
Toes,
And the feet.
Letting the whole body melt down to the earth beneath you.
Letting the whole body melt down to the earth beneath you.
Letting the whole body melt down to the earth beneath you.
Letting the whole body melt down to the earth beneath you.
Letting the whole body melt down to the earth beneath you.
Top of your head,
Down to your toes,
Held,
Supported,
And safe.
Your only job now is to rest and to receive this moment of ease.
As sleep is ready to come,
You can let yourself drift there effortlessly.
And if your mind is still awake for a bit,
That's okay,
Too.
Your body is already resting,
Already softening,
Already healing.
You are safe.
You are allowed to rest.
It is okay to let go and surrender to sleep.
When it arrives,
I'll leave you resting here,
Deeply supported,
Soft and peaceful.
Good night.
