Sleep meditation.
You can now settle down quietly on your back or on your side.
Resting your head on a soft and cozy pillow.
Allow yourself to stretch out in a way that feels comfortable and deeply soothing.
Make sure that you are lying as comfortably as possible.
Perhaps you would like to place something beneath your knees.
Or gently draw a light cover over your body.
This meditation is an invitation to relax softly.
And to be lovingly present with yourself.
There is absolutely nothing you need to do right now.
You can just simply listen to these words.
And slowly allow your body to sink into the surface beneath you.
This is a time to arrive gently within yourself.
To let go of the day.
And to come to rest.
Without any effort.
Become aware of the surface beneath you.
Feel how it supports you.
How it carries your weight.
Allow yourself to sink more and more deeply into its softness.
Let yourself melt gently into the surface beneath you.
There is nothing at all to achieve.
Imagine that wherever your muscles are still holding on,
They can begin to yield softly and comfortably with each exhalation.
Perhaps you would like to release whatever feels tense inside you with a long soothing sigh.
Bye!
Thank you.
Allow your body to become softer.
Feel a gentle yielding throughout your whole body.
Soften the crown of your head.
Your entire face.
And allow your shoulders to flow gently away from your ears.
Let the weight of your back surrender to gravity.
Allow your whole pelvis and your lower back to soften and release.
Your legs too may rest loosely and peacefully.
And your feet can gently fall open to the sides.
Perhaps you would like to place one hand on your belly or over your heart.
And feel your hand resting there quietly.
Notice its gentle weight.
And the comforting warmth of its touch.
Allow yourself this pause from all your busyness.
Step away for a while from your everyday life.
From your intentions and from your plans.
Become quieter within.
This is simply a time to surrender your weight to your pillow.
To the surface beneath you.
And to let yourself sink.
Just be here without any intention.
Doing nothing at all.
So,
Simply allow your body to breathe in its own calm and natural way.
With every exhale,
Let yourself release a little more.
You are simply here,
Feeling the mattress beneath you.
Perhaps sensing the softness and warmth of the blanket around you.
And you are spending a peaceful and quiet time with yourself now.
Allow yourself simply to be at peace.
Without any intention.
You may let yourself become sleepy.
Or slowly drift into sleep whenever you wish.
During this meditation,
You are welcome to fall asleep in complete comfort.
There is nothing you need to do.
You need only lie here.
Letting go more and more.
Feel yourself gradually releasing tension on the outside and within.
Let go.
Become gentler.
Become softer Give yourself permission simply to lie here and listen to your breath.
Let its steady flowing rhythm carry you further and further into a peaceful,
Effortless sleep.
Surrender tenderly to yourself.
Gently give yourself permission.
To welcome the stillness within.
And to allow the soft peaceful sleep.
That is slowly beginning to unfold you.
Release.
Soft and at ease.
Allow yourself to rest.
Leave yourself completely undisturbed.
Let go.
Become softer and softer.
Gently surrender yourself.
To the velvety darkness of the light.
A night that surrounds you with warmth and safety.
And slowly drift into a peaceful,
Restful sleep.
