G'day.
Welcome to this meditation for deep sleep.
I'd like you to follow this meditation without any expectations.
Just enjoy it in the moment and trust that you're giving your body what it needs most.
First,
Get started by lying comfortably on a bed or couch in a position that is most comfortable for you.
Your head supported by a pillow.
And just begin by forcing a yawn.
Just let out a good yawn.
If you can't yawn,
Then try to pretend to yawn.
Now take a deep breath in.
Slowly exhale to the count of 10.
Gently close your eyes.
And surrender to the stillness.
Take a moment to now,
When you're fully exhaled,
Notice your breath.
Just notice where your breath is felt the most.
Your nose,
Your belly,
Your chest.
Just explore how it feels.
The raw sensations of the breath.
And if thoughts are seeping in,
That is perfectly normal.
Just take note of that thought.
And then gently go back to exploring your breath.
Just witness the feeling of your breath.
Notice the rhythm.
Don't try to change it.
Just observe it for now.
Just notice how fast or slow each inhale and exhale is.
Follow through each in-breath and out-breath.
Notice how your body moves as you breathe.
Notice those moments in between inhaling and exhaling,
Those turning points.
Now just notice the surface,
The bed or couch that you're lying on.
Notice how it feels.
Is it soft?
Is it in between?
Just notice gravity settling you in,
Sinking you further into that surface.
Notice the temperature.
Surrender to the stillness.
Surrender to this feeling of gravity settling you in.
Now I'd like you to take a deep breath in,
As deep as you can.
Fully exhale to the count of ten.
And when you're fully exhaled,
Let's go through your body and fully relax your entire body,
Starting from the very top of your head.
I just want you to notice the crown of your head.
Just notice how it feels.
And now just notice your forehead.
Relax your forehead.
Relax your eyebrows.
Notice your eyeballs.
They're a little heavier and more relaxed.
Your nostrils are relaxed.
Your jaw is feeling relaxed.
Your whole face is relaxed.
Pay attention to your neck.
Notice your neck.
Examine its shape without even looking at it.
Just feel your neck without touching it.
I want you to notice your shoulders.
How do they feel?
Just relax both shoulders.
And now just pay attention to your right shoulder.
Notice any sensations or any feelings coming from there.
Notice your right bicep and tricep,
Your right elbow,
Your right forearm,
Your right wrist,
The palm of your right hand,
Your right thumb,
Your right index finger,
Your right middle finger,
Your right ring finger,
And your right pinky.
Just relax your entire right arm.
Now just notice your left shoulder.
Let it relax.
Notice your left arm,
Your left bicep and tricep,
Your left elbow,
Your left forearm,
Your left wrist,
The palm of your left hand,
Your left thumb,
Your left index finger,
Your left middle finger,
Your left ring finger,
And your left pinky.
Just scan your left hand and arm and ensure that everything is fully relaxed.
Notice your chest.
Just notice how your chest moves as you breathe in and out.
Just relax your chest muscles.
Notice the left side of your chest,
Your left pectoral.
Notice your right pectoral muscle.
What about your shoulder blades?
Notice both your shoulder blades.
Just relax your shoulder blades.
Notice your belly.
Notice how it moves as you breathe in and out.
Relax your belly now.
Relax your abdomen muscles.
Let your belly stick out.
Notice how it feels.
Notice your lower back.
Just relax your lower back.
Notice your buttocks.
Relax your left buttock and your right buttock.
Notice your pelvis.
Relax your pelvis.
Notice your right thigh and right hamstring.
Relax both your right thigh and hamstring.
Relax your right knee.
Relax your right calf.
Your right shin.
Notice your right ankle.
Notice the sole of your right foot.
And just relax your right set of toes.
Let's move to the left.
Just notice your left thigh and hamstring.
Just relax both your left thigh and hamstring.
Relax your left knee.
Relax your left calf.
And your left shin.
Relax your left ankle.
And the sole of your left foot.
Relax your left toes.
Just run a scan to ensure both legs are fully relaxed.
Run a scan through your whole body.
Ensure that your body is still fully relaxed.
Your forehead,
Your jaw,
Your chest,
Your belly and your legs.
Just make sure your entire body is in a complete state of relaxation.
You're sinking further.
Giving in to gravity.
Feeling and embracing the stillness.
And now imagine yourself floating in space.
Your light.
You're feeling no need to move.
Just floating.
You're just enjoying letting your muscles relax.
The temperature is perfect.
You're in a good place.
And there is not a worry in the world.
Just give in to this feeling of floating.
This feeling of purely letting go.
Everything about this moment is divine.
And you're enjoying every second of it.
As you're feeling your body floating,
I want you to now focus on the rhythm of your breath.
Just observe it without intervening.
You're merely witnessing your breath.
As you're exploring your breath,
Its rhythm and its sensations,
Just know that you are safe.
You are relaxed.
Just focus on your breath.
Thoughts seep in.
Just acknowledge them.
And go back to focusing on your breath whilst floating.
Feel fully relaxed.
You feel calm and at peace.
There is not a worry in the world.
You love being still.
Keep focusing on your breath.
You're letting go of all worries.
As you float in stillness,
You're grateful for all the lessons of today.
You're grateful for tomorrow's new opportunities.
You're grateful to be in the present,
In the now.
Relaxed,
Carefree,
Dozing off,
Sleepy.
Not a worry in the world.
Relax your body.
Relax your jaw.
Keep focusing on your breath.
I'd like you to now count up with each breath.
Your inhale is a number.
And your exhale is the following mantra.
I choose to feel at peace.
So for example,
You inhale and count one.
Exhale and say,
I choose to feel at peace.
Inhale and count two.
Exhale and say,
I choose to feel at peace.
And so forth.
You're keeping the count at your own pace.
If you get lost,
That's perfectly fine.
Once you notice,
Just go back to the beginning to one and keep counting up.
Go ahead at your own pace.
You choose to feel at peace.
You're descending into sleep.
You're enjoying this feeling of stillness.
Your body is a source of calmness.
You are relaxed.
Relaxed.
Relaxed.
