Welcome to this sleep meditation.
Please make yourself comfortable in a position that's restful and relaxed.
Take a nice,
Slow,
Deep breath in,
Deeper than you've taken all day.
And as you do,
Gently allow your eyes to close.
Breathing out,
Feel the wall of the air leaving your body.
Now,
Taking another deep breath,
Even deeper than the one before it.
And at the top of the breath,
See if you can notice the stillness that exists there.
And exhaling it out the bottom of the breath,
See if you can notice the stillness there as well.
And keep breathing this way,
Noticing this natural stillness that exists at the top and bottom of your breath,
Allowing it to ground you into the present moment.
And using it to begin to still your energy,
Giving yourself permission right now to let go of everything else you are concerned with,
As there's nowhere else you need to be right now.
There is nothing else you need to be doing.
Give your mind permission to wind down and rest.
And continue to take slow,
Deep breaths.
And as you do,
Feel the journey of your breath through your entire body,
Weaving in and out of every muscle and every cell from the top of your head,
All the way down to the tips of your toes.
Notice any places where you may be holding stress or anxiety.
Notice any areas that might be sore or tight.
And begin to breathe into them.
Unfurl your brow.
Unclench your jaw.
Open your palms.
And notice any other places in your body where you still may be holding tension and breathing into it,
Allowing that breath to release it and giving that tension permission to let go.
Now,
Return your breath to its normal rhythm and pattern,
But keep your focus on it.
To be your anchor,
As you drift into sleep,
We're going to set an intention for the kind of sleep we want.
As often,
We lay in bed,
Worried about not getting enough sleep,
Or not getting good sleep.
But the more we focus on something,
Turns out,
The more we experience it.
So now we're going to avoid focusing on what we don't want.
And instead,
Right now,
I invite you to set a positive intention for the kind of sleep that you do want.
A sleep that's peaceful,
Restful,
And relaxing.
And really allow that intention to settle in.
Allow those feelings of restfulness,
Peace,
Relaxation to come up for you right now.
And as we move into the silent part of this meditation,
Remember a few things that happened today or in the recent past that you're grateful for.
Perhaps it's as simple as being grateful for your health,
Your safety,
Or your willingness to take this time of self-care.
Take your time with each one,
And really give yourself the gift of sitting with that gratitude.
And allow that pleasant feeling to gently ease you down,
Closer to sleep.
