Welcome to this meditation for sleep Right now,
Dear friend,
I invite you to hand all your worries over And to let the whole story of your life And all the stories of the world fall away Let your mind be free of having to figure out or understand anything right now Nothing needs to make sense Rest assured that life is always taking care of itself I invite you to give up all controlling All doing And all trying Just for now Just for this moment Make any adjustments that you need to so that your body is as comfortable as possible Feel where your body meets the surface beneath And just let the weight of your whole body fall into that support Feel where your head meets the pillow And let the weight of your head be held Notice that your body is breathing Feel the subtle sensation at the tip of your nostrils as the breath comes in and as the breath goes out Notice the parts of your body that naturally move as it breathes And now let your breath go that little bit deeper into your belly than it usually does And let the exhalation go with a really long and soft sigh Breathing in just that little bit deeper And breathing out just letting it all go Inhaling low and slow Exhaling going right to the very end of your breath Deep breath in Long breath out And now starting to count your breath Inhaling to a count of four and exhaling to a count of six And any time you lose count,
No problem,
Simply begin afresh Continuing to count your breath Mentally counting to four as you breathe in And counting to six as you breathe out And now let your breath be natural Not counting Not controlling And not changing your breath Just let your body breathe all by itself Breath coming in And breath going out Body breathing All by itself Feel where your body meets the surface beneath And just let the weight of your whole body melt into that support Feel where your head meets the pillow And let the weight of your head be held Tongue resting in the mouth Hinges of the jaw softening Root of the tongue relaxing Lower jaw falling softly away from the upper jaw Eyes softening right back And effortless softening of the whole face Space between eyebrows resting open Brain giving up its weight Back of the head Base of the skull Back of the neck Held Cradled Supported So that you can let go Just that little bit more Shoulders sinking down Arms giving up their weight Back of arms Hands resting in the palm of your hand Back of arms Hands Palms of hands Thumbs Second fingers Third Fourth Little fingers Tips of fingers Space between fingers Thumbs Palms of hands Pure sensation Tingling and alive Heart beating Whole spine releasing and letting go The whole front of the body softening and opening Releasing and letting go The gentle movement of your body as it breathes A softening deep down in the belly Hips offering up their weight Handing over the weight of the legs Thighs Knees Calves Ankles Toes Heels Soles of feet Big toes Second Third Fourth Little toes Tips of toes Space between toes The whole body Whole body Whole body Whole body Softening just that little bit more And maybe even more than that All stories dropping away Just for now And if they come back Just let them drop away again And again And again Whole body Whole body Releasing and letting go I invite you to give up that last trace of holding Surrendering all effort Allowing what naturally wants to happen Breath By breath By breath Moment Moment By moment By moment Nothing is being asked of you right now There's nothing that you need to make happen Life is taking care of itself There's nothing to do Nothing to wait for Dear friend,
Let yourself drop into an effortless,
Deep and peaceful sleep Let your mind and your body melt into the deepest,
Sweetest sleep Sleep soundly,
Dear friend Sleep peacefully
