Hello,
I'm so glad you're here.
If you've been struggling to quiet your mind or fall asleep,
This meditation is for you.
We're going to focus on calming your body and easing your mind so you can drift into restful sleep.
You don't need to do anything perfectly,
Just listen and let your body relax.
Let's get started.
Find a comfortable position,
Either lying down or sitting back.
Let your arms rest naturally at your sides and allow your legs to relax.
Take a deep breath in through your nose and slowly exhale through your mouth.
Let's do that again.
Inhale deeply and exhale slowly.
Feel your body start to settle.
Let the weight of your head sink into the pillow or surface beneath you.
Notice the heaviness in your arms and legs as you begin to let go of tension.
Let's release any tension starting at the top of your head.
Relax the muscles in your forehead.
Let your jaw soften.
Let your shoulders drop away from your ears.
Feel your arms and hands get heavier and softer.
Let your chest and belly soften as you breathe.
Relax your hips,
Your legs and your feet.
Feel your whole body start to sink into the surface beneath you,
Fully supported and at ease.
Now,
Let's settle into a smooth,
Easy breath.
Inhale slowly through your nose for a count of four.
One,
Two,
Three,
Four.
Exhale through your mouth for a count of six.
One,
Two,
Three,
Four,
Five,
Six.
Let's try that again.
Inhale for four.
Exhale for six.
Feel your breath slowing down,
Calming your mind and your body.
Each breath is signaling to your nervous system that it's safe to relax.
If any anxious thoughts are coming up,
That's okay.
You don't need to fight them.
Just notice them and let them pass,
Like clouds drifting across the sky.
Bring your focus back to your breath.
Imagine each exhale is carrying away any tension or worry.
Inhale calm.
Exhale stress.
There's nothing you need to figure out right now.
Just let go.
Feel your body getting heavier and more relaxed with each breath.
If thoughts drift in,
That's okay.
Just let them float by and return your focus to your breath.
Your body knows how to rest.
You are safe.
You are supported.
You are calm.
You are at peace.
There's nothing left to do.
Just allow yourself to drift off naturally.
Rest well.
You are exactly where you need to be.
