Hello and welcome to this sleep meditation.
In just a few moments,
We are going to begin,
So make yourself comfortable.
Let's begin.
The day is over and there's nothing you need to do right now,
No tasks,
No responsibilities.
Whatever the day brought,
Success,
Failure,
Noise,
Silence,
It's over now.
This is your time to rest.
This isn't about sleep.
Sleep is not something you can force.
In fact,
Trying to sleep usually makes it harder.
When we are asleep,
There's no effort in doing that because we're sleeping and the same applies for falling asleep,
So we're not going to try,
Instead we're just going to rest.
Because real rest,
Mental,
Emotional,
Physical rest is what the body and mind actually need.
And when that happens,
Sleep often follows on its own.
So,
Lie still,
Let the body be exactly as it is right now.
You don't need to change your position unless something really needs adjusting.
Let gravity do its job.
Feel the weight of your limbs.
Feel how the bed supports you without effort.
Gravity is holding you.
Now,
Gently bring your attention to your breath.
Not to control it,
Just to notice it.
Let it come and go as it wants to.
There's no need to breathe more deeply or slowly.
The body knows how to breathe.
And now,
Let's look at what the mind is doing.
Don't try to clear it.
Don't try to stop thinking,
That's just more effort.
And effort is the opposite of rest.
Let whatever is in your mind be there.
If there's a thought,
Notice it.
If there's a memory,
Let it pass through.
You don't need to follow anything,
Nor do you need to push anything away.
You're just watching.
Like watching cars go by on a quiet street.
There is noise as it passes,
And then it leaves behind the silence which it entered.
So,
It comes and it goes,
But the street stays here,
Remaining still.
And this simple act of watching without reacting,
This is rest,
Because you're giving your mind space.
You're not feeding it with more content,
And you're not fighting with it either.
You might notice a thought about tomorrow.
Let it come,
And let it go.
You might notice a feeling somewhere in the body.
Observe it,
Without naming it as good or bad.
Remember,
You're not here to fix or manage anything.
This is what deep rest looks like,
Not switching off,
But staying present,
Without any interference.
And yes,
Sleep may come,
But let it come on its own,
Because it's not the goal.
It's a side effect.
Sleep is what happens when the body feels safe,
Quiet,
And undisturbed.
So forget about trying to fall asleep.
You're just here to rest,
And that in itself is more than enough.
Keep watching.
Keep letting go of the need to do anything.
And the mind may wonder,
It probably will,
And that's okay.
Whenever you notice it,
Just return to this,
Body resting,
Breath moving,
Thoughts coming and going,
And you aware,
But not involved.
You're not drifting off because someone told you to.
You're not following a script.
You're simply allowing everything to be as it is.
Because rest is not complicated.
It's what happens when you stop trying to be somewhere else.
I will leave you here now.
Rest well,
And good night.
