Welcome to this meditation.
Prepare yourself for sleep now by nestling into your bed by making your body really comfortable by checking that you're warm and supported by squeezing all of the muscles of your whole body all at once and then releasing and letting go doing that once again so that your body knows the difference between tension and relaxation and then as the energies of your mind and body begin to settle take a few very full,
Slow and deep breaths take your time and check that you're breathing down into your belly first breathing into your upper body and exhaling with a long and soft sigh spending a few moments now simply breathing breathing deeply right down into your belly first breathing widely filling up your chest and exhaling with a long and soft sigh making any final adjustments that you need to and allowing your body to receive these words Dear one,
It's time for you to sleep it's time to stop trying to abandon all worldly concerns leave the world behind now falling into a deep trust that all things will take care of themselves it's time to let this body rest now allow it to fall into a deep and sweet slumber it's time to let every trace of effort fall away for all the trying to become a distant memory your body,
Your mind and your soul your mind and your soul long for this sweet surrender to come home coming home to an effortless place of rest all it takes is one moment of allowing a relinquishing of control just for now let the illusion of control be unmasked trusting that it's safe here where all illusion melts away leave the dream behind let the stories go you don't need to figure it all out now there's nothing to understand you don't need to figure it all out now there's nothing to understand let sleep be a mystery that seduces you falling in allowing feeling this body the right hand the back of the right hand the thumb second finger third fourth little finger releasing and letting go palm of the right hand pure sensation a tingling a tingling a tingling the wrist the forearm the elbow the upper arm the shoulder the armpit the right side of the chest the waist hip thigh knee back of the knee shin car ankle heel toe top of the right foot the arch the big toe second toe third four little toe surrendering and letting go the feeling of the right soul the whole right side of the body softening melting feeling the left hand the back of the hand the left thumb second finger third fourth little finger the natural feeling in the left palm a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling a tingling shoulder armpit left side of the chest waist hip thigh knee back of the knee shin calf ankle heel arch left big toe second toe third fourth fifth a releasing and letting go a softening of the whole left side of body a softening a melting a surrendering of the bones or the trying melting away you don't need to work that hard sleep is right here leave the world alone falling into the truth what's real leaving it all behind just for now trusting it will take care of itself feel the right buttock left buttock right side of the back left side of the back right shoulder blade right shoulder blade left shoulder blade back of the neck back of the head the scalp forehead smooth right eyebrow left eyebrow space between the eyebrows softening yielding and letting go the right eye left eye right temple left temple the feeling behind eyes the brain right side of the brain left side pure feeling and sensation the nose the tip of the nose the upper lip the lower lip the inside of the mouth tongue root of the tongue throat jaw releasing and letting go pure sensation allowing and being falling in trying even less leaving the world behind the world of thought the world of body leaving it all behind for now and now and now it's time to sleep dear one it's time to sleep
