Welcome to the deep sleep meditation.
Letting go of the day is very important.
Allowing our minds to be at rest.
And inviting our bodies to heal and restore.
So that we have good energy in the day to come.
Just noticing how safe and comfortable you are.
Feeling of softness,
Materials on the skin.
And the feeling of warmth,
Radiating from inside our bodies.
And the bed sheets or the quilts,
Can hold that heat against our skins.
Just feeling thankful for this simple pleasure.
Connecting with the breath,
How it links with the heartbeat.
Just deepening and slowing down both the breath and the heartbeat.
This will happen simultaneously.
Especially concentrate on a nice long out breath.
And with that out breath,
Feeling the release of stress and tension.
Of problems which have come with the day.
Can you visualize a color?
Something which represents the stress leaving the body on the out breath.
And if it's helpful,
Visualize a color on the in breath also.
Something which clears the mind.
Observing what the mind is holding onto today.
What has happened.
When you observe these thoughts,
Just feeling how it isn't needed right now.
How it isn't helpful.
Going back to the feeling of safety,
Of breath and of release.
Going in deeper to your body.
Where is it in your body which is calling your attention?
Maybe a point which you can relax further,
Which is still slightly tense.
Bringing your attention.
And as your awareness moves to this area,
Observe how the relaxation occurs without any trying.
What does this feel like?
Unlike a tin of paint has fallen onto the floor.
Imagine this area,
Feel this area slowly widen.
As the relaxation slowly oozes across the body.
Until that whole body part has been covered with the feeling of relaxation.
Allowing it to further move up and down,
Left and right.
Let a slow and steady trickle.
Feeling of heaviness,
Sleepiness,
Relaxation.
Slowly taking over.
Body is calm,
Relaxed.
Enjoying that feeling of present moment awareness.
Allowing the sensation to take over your whole body.
As you sink into the bed.
Almost like you're floating in space.
Always coming back to the sensation within the body.
Feeling of warmth,
Security.
Just observing if your body can relax anymore.
Any last adjustments before we sleep?
Enjoying the slow breaths.
Welcoming a good night's sleep.
Enjoying the rest of your day.
