This meditation will guide you down into sleep.
So it's best to listen last thing at night in your bed.
Take some time to make yourself comfortable.
In a comfortable position,
Allowing the eyes to close.
To rest and relax.
Take your awareness into your breath.
Returning home to the breath,
With all its different aspects.
The in and out.
The up and down.
The expansion and contraction in the stomach and in the chest.
The flow of air at the nostrils.
Noticing the contrast between the freshness of the in-breath and the relative warmth of the out-breath.
And resting your awareness on the out-breath.
Noticing how as you breathe out,
There's a little release.
A little softening.
A little deepening.
Spend a few moments following the out-breath and noticing that subtle release.
As you continue to follow your out-breath,
Imagine now that each out-breath is releasing and relaxing.
Just a little more.
We're going to use the out-breath to release any physical discomfort or unease that may have built up during the day.
Notice if you have any physical discomfort.
Gently stretch out the arms and the legs.
Pay particular attention to your jaw.
Your shoulders.
Your stomach.
Your hands and fingers and thumbs.
Notice any unnecessary tension.
Notice any discomfort or unease anywhere in the body.
And guide your out-breath into that discomfort or that unease.
And simply let it go.
Breathing down.
Breathing out.
Letting go.
Letting go.
Letting go.
Let's move systematically down.
Relaxing and releasing the muscles in the body.
The forehead.
The face.
The jaw.
The neck.
Resting your awareness there.
Following the out-breath and releasing those muscles.
Letting go.
Letting go.
Letting go.
The shoulders.
The arms.
The hands.
The fingers and thumbs.
Resting your awareness on your out-breath.
And releasing and relaxing.
Letting go.
Letting go.
Letting go.
The chest.
The stomach.
The upper back.
The lower back.
Resting your awareness there.
And following the out-breath.
Resting and relaxing.
Letting go.
Letting go.
Letting go.
Letting go.
The hips.
The thighs.
The calves.
The feet.
The toes.
Resting your awareness there.
And following the out-breath to release and relax.
Letting go.
Letting go.
Letting go.
And your body continues to release and relax.
At its own pace.
In its own time.
In its own way.
Letting go.
During the day you may have built up and stored unnecessary emotions or energy.
It's time to let them go.
Notice if you're holding on to any unnecessary emotion.
There's no need to analyze.
There's no need for judgment.
No need to drift off into stories about why and when and how.
Just notice.
Take your out-breath into that emotion.
And release and relax.
Dissolve and disperse with the out-breath.
Letting go.
Letting go.
Letting go.
And do a quick scan down from the top of your head.
Down to your fingertips and down.
Down to your toes.
Noticing any stored unnecessary emotion or energy.
Anything that needs to be released.
Connect with your out-breath once again.
And release and relax.
Letting go.
Letting go.
Letting go.
As your body releases,
Relaxes.
Sometimes those unnecessary emotions or unnecessary energy dissolve and disperse.
So you're sinking deeper within.
And there are times as we drift deeper within that thoughts of the day can come up.
Most of them are unnecessary,
Repetitive.
Just notice any thoughts that appear in your awareness.
And as they do,
Let them go.
Notice them.
Release them.
Step back.
Letting go.
Letting go.
Letting go.
The mind becoming quieter and quieter.
Energetically and emotionally.
Quieter and quieter.
Physically.
Deeper and deeper.
And it's time to drift down into sleep.
Time to let go of everything.
Following the breath.
And on the out-breath.
Letting go and drifting down into sleep.
Drifting down.
Drifting down.
Drifting down.
Deeper down into sleep.
Deeper down into sleep.
Deeper and deeper asleep.
Drifting down.
Drifting down.
Drifting down.
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Drifting down.
