Hi,
I'm Amy Patti Colvin,
And welcome to this meditation to help you ease into sleep.
I will offer some statements,
And I'll use them in the affirmative,
Such as,
I am.
But if that language is uncomfortable for you,
Feel free to swap out the words so that it's aspirational.
May I be.
Either way is just fine.
Just go with whatever feels most comfortable for you in this moment.
Let's begin this meditation by finding a comfortable place to relax.
It could be on a bed,
Or on the floor,
Or on a couch.
Wherever you are getting ready to ease into sleep.
Let's begin by breathing deeply into the belly.
And to help us with that,
Put one hand on your abdomen,
One hand on your chest.
And as you inhale,
Notice the sensation in both hands.
As you inhale and exhale,
Both hands should gently move.
As you breathe deeply,
The hand on the belly rises.
And as you exhale,
That hand gently falls toward the spine.
Just practice for a moment with nice deep breaths all the way into the belly,
Noticing where the hands flow.
Notice that subtle movement.
And now that you've established a pattern of breathing into the belly,
Bring both hands up to the chest,
Both hands over the heart.
And just quickly scan down your body,
Noticing where you're holding tension.
And just breathe into that space,
Honoring and acknowledging it,
And encouraging it to relax.
And sometimes adding in a sigh helps us relax.
So throughout this meditation,
We'll do that.
Breathe in through the nose and exhale with a sigh.
And notice how that brings a sense of relaxation to the jaw and the tongue.
And notice how you can feel the vibration of that sigh under the hands on your chest.
Let's sigh one more time,
Inhaling in and sighing out.
And then quietly in mind for yourself,
Repeat the following phrases.
I am safe.
I am at ease.
I am kind to myself and accept myself as I am.
I am filled with peace and joy.
And notice how it feels to say those statements.
And once again,
Quietly in mind for yourself,
Repeat this phrase.
I am enough.
Allow yourself to let go of the stresses of the day.
Face your comparisons to others.
Let go of the stories of all the things that maybe you could have done differently and simply be in this moment,
Easing into sleep.
Allowing the body to relax,
Relaxing to the point that you feel almost as if you're melting into the surface upon which you lay.
And once again,
Quietly in mind for yourself,
Repeat the following phrases.
I am safe.
I am at ease.
I am kind to myself and accept myself as I am.
I am filled with peace and joy.
And let's sigh again,
Relaxing into the body,
Relaxing into the surface upon which you lay,
Fully releasing the tension of the day.
And once again,
Say it quietly in mind for yourself.
I am enough.
Let go of any need to be alert and know that it is time to go to sleep.
One final time,
Say for yourself,
I am safe.
I am at ease.
I am kind to myself and accept myself as I am.
I am filled with peace and joy.
And let's sigh three more times,
Again using that as an opportunity to deeply relax your muscles.
Ah.
Ah.
Ah.
Ah.
Ah.
Ah.
Ah.
Ah.
Ah.
And say in mind for yourself,
It is safe to sleep.
I want to sleep.
It is time to sleep.
And let's end this meditation knowing that I send my best wishes to you for a peaceful sleep and I look forward to talking to you again soon.
