Deep Sleep and Rest: Lay Your Bones Down

This short meditation quickly invites you to relax your whole body, lay your bones down, and sink into rest and deep sleep. Use for bedtime or anytime you need to let go and release tension. Meditation begins with soothing background music and ends three soft quiet bells. Please enjoy, share your comments, and join me in my Spiritually Fit Yoga circle here on Insight Timer.
Background music: "A Dreamy Night" composed by Music Of Wisdom

Transcript

Gently lay your body down on your bed or on a yoga mat and cushion yourself.

Feel the mattress and the pillows and literally tuck yourself in,

Laying the blankets on top of you,

Allowing the body to get heavy and sink into the softness and breathe,

Breathe and sigh empty,

Empty,

Empty.

Do that a few more times and allow yourself to feel the softness and the cushion of the pillows and the blanket and the mattress and allow the softness to cushion any edges you might be experiencing here physically,

Mentally,

Emotionally.

And welcome a smoothing,

A smoothing of tension,

A smoothing of any tension across the forehead and the face,

Filling the skin on the body smooth and relax.

Feel the muscles of the body where there's a contraction,

Allow them to loosen and let go.

As you give the body time to release the day or release anything that might feel like a struggle or a tightness or a clenching,

Allow yourself to enter the space,

The space that is safe,

The space that is soft and nourishing and nurturing and allow this time to nurture your body,

The mind and your soul.

Now notice the quiet,

Notice the quiet as you slow down your breath,

Maybe even noticing the slowing down of the heartbeat.

Notice what you sense in the bones,

The bones that are so sturdy and hold you up,

Hold you up during your days,

During all of those tasks and maybe all of that hard work that you've done today and now lay those bones down.

Give the body permission to receive this well-deserved rest.

And thank yourself,

Thank your body,

Thank your mind,

Thank yourself for all of the efforts,

All of the doings and now this time is for you to let all of that go.

Breathe in gratitude,

Sigh,

Empty out and release.

Enter into the safe space to heal,

To slow down,

To enter the space of self-care and deep rest.

Reviews

I really enjoyed this meditation! Easy to follow and calming. Thank you! 😊😄💝

So so relaxing! Thank you so much. From Emilio to Amelia. :)

Really calming and relaxing. Slept well. Many thanks!

Thank you

I’m very relaxed after this meditation, thank you so much 🙏🏻✨

So peaceful! Thank
You

Thank you, that was perfect - and the "open end" had a special quality for me today. 🙏

🤍

Wow so powerful and effective for 5 minutes!

Lovely

This is perfect if you’re looking for a short, calming meditation that helps you to let go of your day and prepare your body and mind for sleep. 😴

@Amelia, just had the opportunity to spend time with your new offering 👏🏼 and tho I’m not ready for ending my day just yet, I laid down on my sanctuary bed that is so nurturing and soft with pillow top mattress and extra feather bed coziness and closed my eyes and let your 5 min meditation soothe and relax my body, my sinus headache, my tired bones that do so much for me, my beautiful ears that allow me to hear the musicality of my life, surroundings and environments and welcomed in the life sustaining and affirming breath. It was lovely. And, so is your offering.
Thank you and much love to you and your brilliant light. I look forward to ending the day with this sleep meditation this evening!🙏
-Namaste✨