Welcome to this meditation for sleep.
As we journey around the body with awareness you'll hear me say different phrases.
I invite you to mentally repeat the words after me whilst you feel the sensations in your body.
Don't worry if you miss any phrases or don't repeat the words exactly.
I sincerely hope that this meditation brings you peace and a deep and sound sleep.
Start by making your body as comfortable as you possibly can.
Making any final adjustments that you need to now so that you can give yourself completely to this time of deep rest.
I invite you to hand over all the stories of your day and all the stories of the world and to trust that life is taking care of itself.
So that right now,
Dear friend,
There's nothing to do.
There's enough right now just to be here.
Just as you are.
Feel where your body makes contact with the surface beneath and just let the weight of your whole body fall into that support.
Feel the sensation where your head meets the pillow and let your head be held.
Let's take a few really slow,
Really deep breaths together.
Inhaling right down into your belly and exhaling with a long and soft sigh.
Breathing in low and slow.
Breathing out,
Just letting it all go.
Aware as you breathe in.
Aware as you breathe out.
Deep breath in.
Long breath out.
Inhaling and exhaling.
And now let your breath be natural.
Not changing it.
Not controlling it.
Just body.
Body.
Breathing.
All by itself.
Tongue resting in the mouth.
Hinges of the jaw loosening.
Softening right back.
Space between eyebrows.
Resting open.
Shoulders sinking down.
Welcoming the simple feeling left arm.
The sensation heaviness in the left arm.
Silently affirming.
My left arm is heavy.
Handing over the weight.
Welcoming the simple feeling right arm.
Feeling heaviness in the right arm.
Silently affirming.
My right arm is heavy.
Giving up the weight.
I am safe.
Let the feeling left hand come to you.
The current feeling left hand.
The sensation of warmth in the left hand.
My left hand is warm.
My right hand is warm.
My left hand is warm.
My right hand is warm.
My left hand is warm.
My right hand is warm.
My left hand is warm.
My right hand is warm.
My left hand is warm.
Let the feeling right hand come to you.
The direct sensation right hand.
The sensation of warmth in the right hand.
The sensation of warmth in the left hand.
My right hand is warm.
My right hand is warm.
My left hand is warm.
My right hand is warm.
My left hand is warm.
My right hand is warm.
My left hand is warm.
My right hand is warm.
My left hand is warm.
My right hand is warm.
My left hand is warm.
My right hand is warm.
My left hand is warm.
My right hand is warm.
My left hand is warm.
My right hand is warm.
My right hand is warm.
My left hand is warm.
My left hand is warm.
My right hand is warm.
My right hand is warm.
My left hand is warm.
My left hand is warm.
My right hand is warm.
My left hand is warm.
My right hand is warm.
The sensation of heaviness in the left leg.
My left leg is heavy.
My left leg is heavy.
Handing over the weight.
My left leg is warm.
My left leg is warm.
My left leg is warm and heavy.
Welcome the feeling right leg.
The sensation of heaviness in the right leg.
My right leg is heavy.
My left leg is heavy.
Warm.
My right leg is warm.
My left leg is warm and heavy.
I am peace itself.
Welcoming the pulsation as your heart beats.
Heart beating all by itself and steady.
My heartbeat is calm and steady.
I am peace itself.
Notice that body is breathing all by itself.
My breath is effortless and free.
My breath is effortless and free.
I am peace itself.
My nervous system is soothed and calm.
My nervous system is soothed and calm.
I am peace itself.
My abdomen is soft and warm.
My abdomen is soft and warm.
I am peace itself.
My forehead is cool and smooth.
My forehead is cool and smooth.
Safe and at ease.
Safe and at ease.
In the peace of my own being.
I am deeply at rest.
In the peace of my own being.
In the safety of my own being.
Peace itself.
Your body knows how to sleep.
My body knows how to sleep.
But my body knows how to sleep.
To sleep,
Your mind and body have full permission to sleep right now.
Have full permission to sleep right now.
Into a sound and peaceful sleep.
Soundly,
Dear friend.
Sleep peacefully.
Sleep well.
