Welcome to this meditation for sleep.
Make your body as comfortable as you possibly can.
Now snuggling into your bed and making any final adjustments that you need to so that you can just let the weight of your whole body fall into that support.
Let your body be held.
Feel where your head meets the pillow and let the weight of your whole head melt into that support.
Let's take a few really slow,
Really deep breaths right down into your belly and letting the exhalation go with a long and soft sigh.
I invite you to slow your breath right down and to really take your time going even more slowly than you are right now.
And I invite you to give yourself a complete break from the whole story of your life.
You have full permission just to be here and just to breathe.
Inhaling right down into your belly,
Exhaling with a long and soft sigh.
Breathing in like you have all the time in the world.
Breathing out just letting it all go.
Inhaling,
Exhaling.
Breathing in,
Breathing out.
Deep breath in,
Long breath out.
Let the exhalation lead you into the quiet,
Ready,
Peaceful,
Welcoming space of just being.
And when you're ready,
Let your breath be natural,
Not controlling it,
Not changing it.
Giving your full undivided attention to the simple feeling of your breath.
Noticing the parts of your body that naturally move as it breathes.
Just quietly noticing the breath coming in,
The breath going out.
Right here,
Right now.
Body breathing.
It's too much effort now even to breathe.
Just quietly noticing as body breathes all by itself.
Feel the sensation of the breath coming in.
In the inner passageways of your nostrils.
The touch of air on the throat.
The slightly cooler air entering.
The slightly warmer air leaving.
By breath,
By breath.
Moment by moment,
By moment.
Body breathing.
Noticing the momentary pause between each breath.
Just before inhalation becomes exhalation.
And right before exhalation becomes inhalation.
Falling into the soft space between each breath.
Don't even try to control your mind.
Don't even try to make anything happen.
Give up trying to figure anything out.
As you lie here quietly,
Call forward in your mind's eye a deserted tropical island.
Let the scene come to you.
An untouched sandy white beach.
The calm shallow waters of a crystal clear turquoise sea.
A few fluffy white clouds drifting by in a vast wide open blue sky.
Palm trees gently swaying in the warm light breeze.
Take a moment to really feel your presence on this glorious beach.
You have it all to yourself.
Feel the warm soft white sand beneath your feet.
Breathe in the fragrance of fresh sea air.
Feel the gentle warm breeze caressing your skin.
The late afternoon sun glistening on the ocean.
On the ocean you hear a soft reassuring voice whispering that it's time to rest now.
Yes,
It's time to rest now.
The beach itself inviting you to take sanctuary on its safe shore.
You lie down under the shade of a tree.
Your body so grateful to be held.
Letting the weight of your whole body nestle into the welcoming cradle formed by the soft sand.
A bird glides across the vast open sky as your eyes gently close.
Feel the warm rays of sun trickling through the palm leaves.
The sound of the waves gently lapping on the shore.
Your breath in perfect time with the ebb flow of the sea.
The whole face softening as you rest back.
The feeling behind eyes softening.
Shoulders emptying out.
Hips releasing their weight.
Arms releasing and letting go.
Legs giving up their weight.
The whole body,
The whole body,
The whole body bathing in a warm of peace.
Let yourself just be here.
The past dropping away and handing over the future.
Absolutely nothing to do.
Nowhere to go.
Nothing to get.
Safe.
Really safe.
To just let it all.
Let your body drop into a nourishing sweet sleep.
Giving up.
Last bit of trying.
Just giving it all up.
Dear friend.
Right now nothing is being asked of you.
Life is taking care of itself.
Will take care of itself.
Just that your body knows how to sleep.
I invite you right now to give up that last trace of holding.
To just let yourself drop.
Peaceful deep nourishing sleep.
Sleep well dear friend.
Sleep well.
