This is a wind-down meditation for the end of the night before bed to put your fears to rest.
Allow yourself to lie down.
Take an honest breath in and with your exhale feel fully supported by your bed and immediately pull to mind a moment of contrast when it's hard to be uncomfortable like sleeping on an airplane or on a bus and now pull another honest breath in and with your exhale allow yourself to feel that much more supported by your bed.
Give thanks that you're laying down,
That you have a place to lay and that you can feel supported in this moment.
Allow yourself to be humbled by all that you have that you are in fact most likely indoors,
Sleeping in sheets that you love,
Ending a full day.
Say thank you for the details of that day and go into gratitude for just 30 seconds.
Running through in your mind all of the things that you are so grateful to have,
To feel,
To know.
Once again take a full breath in.
Fill your body up to capacity and then exhale sink and settle.
Allow your jaw to relax.
Allow your forehead to relax.
Feel the large muscles of your back and your legs soften.
Begin to feel that you are wrapped in unconditional divine love.
Know that you are safe.
You are loved deeply.
People know that you exist in the world.
You matter and allow yourself permission to feel supported,
To feel loved and to move into deep rest.
And offer a disclaimer to protect and support you in your sleep.
Repeating after me that only beings of the light and with your highest good in mind may be present in,
Interact with or impact your dreams as you sleep.
Fill the space,
The room,
The bed,
Your body with bright cleansing light and allow yourself to continue to breathe deeply and prepare for well-deserved rest.
Allow any fears,
Any ruminating thoughts,
Any to-do lists to find their own place and tuck in to rest for a little while.
Picture them like little kangaroos jumping into their mama's pouch.
Completely safe,
Tucked in,
Tucked away.
You can revisit them again tomorrow if you choose or maybe now's the time to let them go completely.
Pull to mind any fears,
Any ruminating thoughts,
Anything from your to-do list.
And with each exhale,
Blow them out into the vision of them being tucked in securely and no longer your burden.
Take a long breath in and with your exhale blowing out.
And then inhale again and with your exhale sink even more deeply into the mattress and into the moment.
You are safe and you are loved and it's time for rest.
Allow yourself to slip off now into sleep and taking a breath in for four counts.
Exhaling for four counts.
Hold your breath for four counts and then lengthening it to five to six and to seven for as long as feels good and allow yourself to drift off into sleep.
