Hello and welcome.
This is a meditation for getting back to sleep,
For those times when you find yourself wide awake.
Maybe in the early hours of the morning,
Perhaps you've awoken ahead of time.
There might be something on your mind.
You may be concerned about not sleeping and the impact it will have on your day.
Right now,
Dear friend,
Hand all your worries over.
Give away all wildly concerns.
Trust the intelligence of life and that even this moment,
However it is right now,
Is just as it should be.
So that right now,
There is nothing to control.
So let the controller drop away.
And there is absolutely nothing to do.
So let the doer dissolve.
And let any trying melt away.
Trust that your body will get the rest it needs just by lying here quietly.
Notice now that your body is breathing,
Feeling this subtle sensation as the breath comes and goes.
Let's deepen the breath now,
Inhaling to a count of four and exhaling to a count of four.
Take your time and go at your own pace,
Mentally counting to four as you inhale and as you exhale.
Body softening with every exhalation.
If you lose count,
Simply begin afresh,
Starting again from one,
Inhaling to a count of four and exhaling to a count of four.
Breath relaxed and flowing with ease.
And here we begin.
And now let your breath be natural and let your body breathe by itself.
Breath coming in and breath going out.
All happening by itself.
Nobody making it happen.
Just body breathing.
Feel the inside of the mouth.
And let the inside of the mouth soften.
The tongue.
The hinges of the jaw.
Root of the tongue resting open.
The skin softening.
The lower jaw falling softly away from the upper jaw.
The eyes softening right back.
Temples.
Eyebrows.
The space between the eyebrows.
Brain.
Releasing its weight.
Back of the head.
Base of the skull.
Back of the neck.
Shoulders emptying out.
Arms.
Heavy.
The whole back of this body.
And the whole front of this body.
Releasing and letting go.
In an attitude of surrender.
To whatever wants to happen naturally.
Moment.
By moment.
By moment.
Prayer.
By prayer.
By breath.
Hips.
Releasing their weight.
Legs.
Heavy.
Whole body.
Softening even more.
And even more than that.
And just maybe even more than that.
All the stories fading away.
Just for now.
And if they return.
Just let them fade away again.
Whole body.
Softening.
Just that little bit more.
Umbai.
Vard.
Trust,
Dear friend,
That this body knows how to sleep,
That it will get the rest that it needs,
And that it will awaken at just the right moment.
There is nothing that you need to hold onto right now.
Trusting that life will take care of itself,
And that there's nothing that you need to do,
Nothing to wait for.
Nothing coming next.
Let your mind and your body melt into the deepest,
Sweetest sleep.
Coming home.
To the inner sanctuary of true rest.
Sleeping soundly.
Peacefully now.
Dear friend.
Peacefully now.
