Welcome to this sleep,
Anxiety and racing thoughts.
Meditation.
Perhaps there are thoughts about tomorrow.
Something from today.
Things you need to remember.
Or thoughts.
That don't seem to have any particular reason.
For being there.
Know that you don't need to work them out right now.
You might like to imagine your mind like a snow globe.
Perhaps today you've shaken things up a little.
And there are lots of flakes moving around inside.
But you don't need to catch them.
Or make them stop.
They can simply be there.
And as you begin to bring your awareness toward your body.
Perhaps those little flakes?
And begin to gently find their own way down.
In their own time.
Feeling the body resting against your bed.
Your head supported.
And know you don't need to hold yourself up right now.
The bed is here to support you.
And in a moment,
I'll invite you to breathe gently in through your nose for a count of four.
And breathing.
For a king to fall.
I'll guide you through the painting.
And if at any time.
The breathing doesn't feel right for you.
You can simply return.
To your natural breath.
Sometimes,
When minds are busy.
Bringing attention to the breath.
And give thoughts a little less attention.
And as we begin to focus on the breath Maybe the mind gradually becomes.
A little quieter.
And if thoughts continue to come and go,
That's perfectly okay.
When you're ready,
Gently breathe in.
2,
3,
4 and out 2,
3,
4 In 2,
3,
4 four,
And eight.
Too.
3.
For once more in two.
Three.
Four and eight.
Two.
3 4 allowing the breath.
To return to its own natural rhythm.
And draw the awareness to your body.
The top of the head.
The forehead.
And down to your eyes.
Noticing any small movements.
In the eyes.
To the cheeks and the jaw.
Tongue resting.
As you scan down to your neck and your shoulders.
Letting go of anything.
You no longer need to hold on to.
And down the arm.
Feel the heaviness of the arms.
And your hands resting comfortably.
Feeling the legs.
And down to the feet.
And the toes.
Whole body supported.
And perhaps some of those little flakes in the snow globe.
Are settling now.
Others may still be gently moving.
There is no need to rush them.
The invitation is to rest here.
Supported.
And hell.
Take a breath in.
And away.
Yeah.
And away.
Each word.
Each side.
Relaxes you.
Even more.
Than before.
Body feeling heavier.
Melting.
Softening.
Letting go.
And you may find yourself.
Drifting a little.
As though the pauses between my words.
I'll carry you deeper.
And deeper.
And to rest.
On the wing.
The softness.
Keeper.
And deeper.
Down.
Amble.
Relaxed.
Noticing how slow.
And easy.
Your breathing.
Has become.
Body becoming heavier.
And heavier.
Almost as though your sinking day.
Into sheer comfort.
Each breath.
Relaxes you more.
And ball.
