Good evening and welcome.
This meditation is here to help you gently unwind from your day and prepare your body and mind for deep nourishing rest.
Begin by finding a comfortable position,
Either laying down or seated,
And take the next few moments to settle in,
Adjusting anything you need so your body can fully be supported.
Allow yourself to arrive in this quiet,
Comfortable space,
A space where your nervous system can begin to soften and your body can start to let go.
Now gently bring your awareness into the body.
Notice any sensations that may be present,
Perhaps a tingling,
Some warmth or areas of heaviness.
Become aware of where your body meets the surface beneath you,
The feeling of your clothes against your skin or even the weight of a blanket resting over you and if there is anything you can adjust to become even a little more comfortable.
Take that moment now.
Then,
Softly,
Allow your eyes to rest back into their sockets,
Your gaze turning inward into the direction of the heart space.
Let your awareness land in this space.
Begin to notice your breath,
Just observe,
Following the natural rhythm of your inhale and your exhale.
Follow your breath as it enters through the passages of your nostrils,
Feel it gently warming the nostrils,
Moving past the back of the throat,
Expanding into the rib cage and softening into the belly and as you exhale,
Feel the body release,
The belly softens,
The ribs draw inwards,
The chest relaxes and the breath leaves through the nose.
Just staying with this gentle rhythm.
If at any point your mind begins to wander or you notice thoughts about sleep,
Simply guide your attention back to your breath,
Again and again,
With each breath your body softens a little bit more,
Your mind becomes quieter,
Your nervous system more at ease.
Remind yourself,
There is nothing I need to do,
Rest will come naturally,
I trust my body to fall asleep in its own time,
I allow myself to simply rest.
And continue breathing here,
Following the slow,
Steady rhythm of your breath.
