Hello,
This is Sandhya.
I know bedtimes can feel hard.
This gentle meditation guides you step by step,
Taking you upstairs,
Brushing your teeth,
Changing your clothes,
Before easing you into bed with a soothing body scrub.
The aim is to help you release resistance to get to bed and to rest with kindness.
So perhaps it's time now that you want to go to bed.
There's a heaviness,
A stuck feeling that makes it hard to begin.
You can't seem to motivate yourself to get upstairs and that's okay.
You don't have to do it all at once and you don't have to do it by yourself.
Let's do this together,
Step by step.
Begin now by noticing your breath.
A soft inhale through the nose and a gentle exhale through the mouth.
And as you exhale through the mouth,
Imagine you are blowing slowly through a straw.
And if you wish,
You can pause for a moment after the inhale and pause after the exhale.
Notice the four different sections of the breath.
And now allow your breath to return to its usual pace.
And now begin to stand up and gently turn off all the lights if needed.
Lock any doors,
Windows and begin to make your way upstairs to your bathroom.
We can do this together.
You know your future self will be grateful.
If you like,
You can imagine a soft blanket of comfort around you.
And this blanket seems to support and guide you.
Acknowledging any resistance that happens.
And then follow my words as you make your way to your bathroom.
Begin to pick up your toothbrush and make this a mindful moment.
Open your toothpaste,
Place it on the toothbrush,
And turn the tap on and hear the sound of the water.
Maybe feel the water into your hand.
And turn off the tap and begin to brush your teeth.
Notice the taste of your toothpaste.
Notice the freshness as you brush your teeth.
Take your time here.
And as you do so,
Let these words repeat softly inside.
I am safe.
I am loved.
And I deserve this rest.
I am safe.
I am loved.
And I deserve this rest.
If there's anything else you need to do in the bathroom,
You can always pause this recording.
And when you're finished,
Begin to make your way to your bedroom.
Letting change in as you do so.
Being aware of the fabric against your skin,
Soft and gentle.
This simple act tells your body rest is coming.
Turn your phone on,
Do not disturb.
Make your way to your bed.
As you make your way to your bed,
Lie down and allow yourself to be held by the surface beneath you.
Bring the awareness to your breath again.
And feeling gratitude for yourself,
For this motivation.
And for taking the time to listen to this track.
Knowing there is part of you that wants to get to sleep.
So let's do this together.
Lying down and making yourself comfortable.
Take some soft inhales and long,
Slow exhales.
Each breath out is a blowing out for a straw.
See if you can allow the exhale to be longer than the inhale.
As this helps to calm and settle the nervous system.
And sends a signal to your mind and your body,
You are ready to rest.
And as you lie here in your position of comfort,
Feel the bed sheets.
And bring a gentle smile to your face.
And begin to draw the awareness to your feet.
Noticing any sensations of the feet.
Do you feel warm?
Coolness?
Tingling?
Or maybe nothing at all?
Notice what your feet are touching.
Are they bare?
Do you have socks on?
Do you feel the sheets?
Notice.
Bring the awareness of the legs to the hips and the thighs.
Take a breath in.
As you exhale,
Imagine the lower body sinking about two centimeters deeper into the surface beneath you.
Body softening and sinking.
Move your awareness to the belly area,
Ribs,
Chest,
And shoulders.
Feeling the weight of the arms.
And notice what the hands are touching.
Take a breath in.
And breathe out,
Allowing the upper body to sink about two centimeters deeper down.
Being aware of the throat and the muscles of the face,
The jaw,
The eyes,
The forehead.
And breathing in.
Allow yourself to drift deeper and deeper now.
Legs relaxing even more.
Then the arms and the hands.
Take some deep breaths.
Notice your back and where it meets the bed.
And allow every exhale to invite the back to sink a little deeper.
And allow these words to carry you as you drift off into sleep.
I am safe.
I am love.
And I am allowing to rest.
Eyelids are heavy.
Your mind is becoming quiet.
Drifting,
Floating,
Surrendering into sleep,
Just resting.
Every sound you hear helps you sink even deeper.
Thoughts come and go,
But you don't need to follow them.
You are safe.
You are calm.
You are free to rest.
Deeper and deeper.
Releasing.
Alive sleep to come.
Naturally.
In its own time.
Drifting deeper and deeper.
Into rest.
