Welcome to this gentle sleep meditation.
My name is Shanna and I will be your guide on your journey to sleep this evening.
Find a comfortable position,
One where your body feels supported and you'll be able to drift to sleep.
Welcome to this gentle sleep meditation.
My name is Shanna and I will be your guide on your journey to sleep this evening.
Just allow yourself to be here.
Take a slow breath in through the nose.
Really fill up your belly and lungs.
And exhale through the mouth with a big sigh.
Doesn't that feel good?
Take a slow breath in.
Again,
Take a big deep breath.
And sigh it out.
Let it all go.
Now allow your breathing to flow naturally.
And bring your attention to the places where your body meets the bed.
Notice the weight of your body being held.
The bed beneath you is steady,
Supportive.
You don't have to hold yourself up anymore.
Let your shoulders soften.
Let your jaw unclench.
Soften your forehead.
And allow the space between your eyes to relax.
Gently scan your body from head to toe.
Not to fix anything,
Just to notice.
If you encounter tension,
Just let it go.
If you encounter discomfort or restlessness,
See if you can offer it a little kindness.
You don't need to push it away.
Simply acknowledge it and let it be.
If thoughts arise,
It's okay.
You don't need to follow the thoughts.
Imagine placing them on a cloud and letting them float away.
Drifting farther and farther away.
You can always return to the feeling of being held,
Supported,
Safe in this moment.
Now silently repeat these words.
In this moment,
I am safe.
I have done enough for today.
I am allowed to rest.
There is nowhere you need to go.
Nothing you need to solve.
Sleep is on its way.
If you're still awake,
That's okay.
Rest is still rest.
Your body knows how to sleep.
And it will when it's ready.
For now,
Let yourself drift.
Softly,
Gently,
One breath at a time.
