Good evening.
My name is Julia and tonight I'll be leading you on a guided meditation for deep rest.
So go ahead.
Settle into a comfortable position and give yourself permission to rest.
Take your time getting comfortable in your bed and do anything.
That you need to do to make yourself feel comfortable.
When you're ready.
Close your eyes.
Feel your body relaxing down into your bed.
And in this moment.
Release any frustration or stress.
Around the fact that you may be awake.
And that you'd rather be sleeping.
It's okay.
There's no need to be frustrated.
Be gentle with yourself.
And give yourself some gratitude for taking the time out.
To give your body the deep rest that it wants and needs.
Let's begin by bringing awareness to the gentle rise and fall of the belly.
Taking notice of the smooth and effortless rhythms.
Breathing in.
In breathing out.
Slowly and gently.
At your own natural pace.
Feel the belly rise.
And feel the belly fall.
Allowing yourself to slow down.
As you turn inward and come to a space of total stillness.
And allow the outside world to fade away.
As you tune into your breath and begin to unwind.
In your efforts to fall asleep.
You may notice that your mind tries to pull you away.
With distracting thoughts.
This is completely normal.
And your thoughts will come and go.
Simply acknowledge when your mind has strayed.
And return your attention back to the sensations of your breath.
You may also say to yourself,
I have done my best today.
And now it's time to rest.
You can repeat this to yourself as many times as you wish.
Taking comfort in them.
I have done my best today.
And now it's time to rest.
Notice how you feel saying these words to yourself.
Notice how it feels to accept and be content in this moment right now.
Laying in bed with your body supported by the mattress.
Your head sinking into the pillow.
Nothing else to do.
And nowhere else to be.
Acknowledging that this moment is for you.
And only you.
This is your time to relax.
And prepare your mind and body for deep rest.
Now let's bring awareness to our physical bodies.
And as we move through different parts of the body.
Check in with that area.
As you check in,
Take a deep breath in.
And as you check out,
Breathe out.
Feeling that area soften and relax.
Let's begin by checking in with the feet.
Take a deep breath in.
And as you breathe out,
Feel the face soften and relax.
Next,
Move your attention to your legs.
Breathe in.
And breathe out.
As you feel the legs soften and relax.
Continue to breathe in.
And breathe out.
Now move up to your pelvis and your hips,
Checking in here.
Becoming aware of this area and noticing what's present here for you.
Breathe in.
And breathe out.
Feel the hips and pelvis soften and relax.
Now checking in with the lower back and your stomach.
Bring your awareness here.
Breathe in.
And breathe out.
Feel this area soften.
And relax.
Bring awareness to the ribcage.
Breathe in.
Breathe in.
And as you breathe out,
Feel this area surrender.
And release.
Now repeating this process with the chest.
And the mid-upper back.
Breathe in.
And breathe out.
Soften and relax this area.
Moving up to the shoulders and the shoulder blades.
Breathe in.
And breathe out.
Soften.
And relax.
Bringing your awareness to your arms.
Inhaling here.
And feeling your arms soften.
And relax.
Now repeating this with your hands and your fingertips.
Breathe in.
And breathe out.
Moving up to the neck and the throat.
Feeling these parts of your body expand.
As you breathe in.
And as you breathe out,
You relax even deeper.
And finally,
Becoming aware of the face and the head.
Checking in.
Seeing what's present here for you.
Breathing in.
And as you breathe out.
Relaxing the face and the head.
Now bring awareness to your whole body.
Take a long,
Deep breath in.
And as you exhale,
Feel your entire body safely soften,
Release,
And surrender.
Just be here for the rest of the night.
Allow yourself to get the deep breaths that you deserve.
As you lay in your bed.
Continue to observe the breath.
Until you fall into a deep sleep.
Repeating these words.
I have done my best today.
And now it's time to rest.
Good night.
Sweet dreams.
And may you have a peaceful rest.
