Welcome.
This is a meditation that will help you prepare for a good night's rest,
Bring ease back into your body,
Into your mind,
And into your heart.
So take a moment to get comfortable.
If you can,
Complete your day,
Putting everything to rest for the day,
Bringing yourself into a reclining position,
Seeing that the lights are low or turned off.
And then,
We'll begin by bringing your attention to your breath.
Go ahead and start taking a few deep breaths,
Breathing in and breathing out.
Breathing in,
Allowing your whole body to rise,
And exhale,
Breathing out,
Softening,
Softening,
Softening.
And with your next breath,
If you haven't already,
Go ahead and close your eyes,
Start to feel the weight of your body relaxing down,
Noticing all the points of contact,
Releasing your feet,
Your legs,
Your hips,
The back of your skull,
Your arms,
And your hands.
Noticing any sounds,
Maybe bringing your attention to the physical space for a moment,
Just settling into the space that you are in,
Letting all that is there to be there,
Thoughts to drift in and out,
Noises to drift in and out.
You are going to keep coming back to yourself.
This is your time,
Just for you.
Taking a breath,
And as you exhale,
Feel yourself releasing the weight of your day,
Letting it all go,
As if you can release it down into the earth,
Letting go of your joys,
And letting go of any heaviness from the day.
You are safe to release them now,
Here,
In this moment.
Imagine yourself lying outside on a warm evening,
With the light of the full moon above you.
And following the natural rhythm of your breath,
As you imagine yourself lying on this beautiful bed of soft grass,
Beneath you,
Surrendering yourself completely,
As if you were surrendering yourself into the arms of a beloved.
Imagine drinking in this moonlight,
Like a balm for your whole body.
Feel it flowing down through the top of your head,
Into your body,
As it travels all the way down,
Filling up your body,
Melting away any tension.
You can just follow it as it travels down through your body,
Sliding down towards the crown of your head,
Down your forehead,
Softening the muscles of your face,
Relaxing your jaw,
Taking a breath and opening your throat,
Relaxing your neck,
Your shoulders,
Your arms,
Your hands,
Imagining this beautiful,
Soft,
Liquid moonlight filling you up,
All the way down through your torso,
Through your hips,
Down through your legs and the soles of your feet.
Just melting away any worries,
Any tension,
Focusing on the spaciousness,
The brightness and the warmth.
Taking time to allow the breath to create more space within,
To drop you down into the beneath all the rushing,
All the doing and all the trying,
Letting that go.
Let this be a quiet moment that returns you home to the quietness of yourself,
To the stillness within and the vastness of your being.
You can relax here,
Taking a breath and let your whole body rest,
Letting go and dropping in.
Feel the lightness.
You are welcome here.
And then allowing yourself to take this restful,
Peaceful energy with you into dreamland,
Where you can plant your seeds for a bright,
New day tomorrow.
Rest now and into dreamland you go.
