Good evening and welcome.
My name is Kathy and I'm one of the teachers here on Insight Timer.
I'm glad that you've joined me for this sleep meditation.
This is your time to unwind,
To let go of your day.
Release the chatter of your mind and gently ease into rest.
I invite you to find a comfortable position in your bed.
Let your whole body sink into the bed and gently close your eyes.
Take a slow deep belly breath in and out through your nose.
Your belly swelling on the inhale and subsiding on the exhale.
Take another slow deep belly breath in and out through your nose.
Your belly swelling on the inhale and subsiding on the exhale.
Breathe out everything that doesn't serve you.
With each breath let your body grow heavier,
Let your thoughts begin to slow.
You are safe,
You are here,
You are allowed to rest.
Bring your attention to your forehead,
Soften any tension there.
Now let your eyes rest deeply in their sockets and cleanse your jaw.
Let your tongue relax.
Feel the relaxation flow down your neck,
Through your shoulders,
Down your arms and all the way to your fingertips.
With every exhale let go a little more.
Your chest softens,
Your belly relaxes,
Your legs sink into the bed beneath you.
Your feet release all the tension they've carried through the day.
Your entire body is becoming calm,
Still and heavy.
The bed holds you completely.
You don't need to hold yourself up anymore.
Now turn your awareness to your thoughts.
Notice how they might still be moving,
Planning,
Worrying,
Listing and having conversations.
And that's okay,
Your mind is trying to protect you.
To help you keep touch with yourself.
But you can gently say,
Thank you,
You don't need to think anymore,
You can rest.
Imagine your thoughts as glowing fireflies in the dark.
One by one they begin to drift away into the night sky,
Until all that's left is stillness.
If another thought appears,
Picture it landing gently on a cloud and watch it float away.
Each breath takes you deeper,
Each exhale clears more space for peace.
Now imagine you're lying under a soft blanket of stars.
The night air is cool and calm.
Everything is quiet.
You feel completely safe,
Completely supported,
Completely at ease.
Your mind is slow and easy.
Your breath is softening.
Quiet,
Open,
Peaceful.
Let's go completely.
Let the worries of the day melt away.
Repeat silently in your mind.
My thoughts can rest now.
I can rest now.
I am safe.
I am free.
My thoughts can rest now.
I can rest now.
I can rest now.
I am safe.
I am free.
Feel yourself drifting deeper and deeper into rest,
Into peace,
Into sleep.
You are enough.
You are whole.
It's time to sleep now.
Good night and sleep well.
