Welcome to this meditation for helping you relax and fall asleep with ease.
Copyright of Anisha Lamber.
Getting comfortable now.
Laying down in your bed.
Noticing the points of contact between your body and the bed.
Noticing your head pressing firmly against the pillow.
Noticing the rest of your body pressing firmly against the bed.
Just setting the intention for sleep to arrive with ease.
Knowing that it is safe to relax.
It is safe to let go of the worries and concerns from the day.
That right now is your time to drift slowly and effortlessly into sleep.
This is the time for your body to relax,
Rejuvenate and repair itself.
Taking a deep breath in through the nose and exhaling out through the mouth with an audible sigh.
As if giving your body a sign to release all the stress from the day.
Knowing that this is your time.
When you are ready,
Slowly bringing your attention to your feet.
Just noticing the sensations in your feet.
Slowly moving up into your ankles and your legs.
Both the front and the back.
Moving up to your knees.
And your thighs.
Just noticing your entire legs.
Now moving up into your hips and your pelvis.
Slowly moving up into your belly.
Noticing if there is any tightness.
Perhaps there is spaciousness.
Just noticing the sensations.
Slowly moving up your attention into your ribs and your chest.
At the same time,
Noticing your back.
Starting with your lower back,
Your middle back and your upper back.
Very gently moving up into your shoulders.
Letting go of any burdens you may be carrying from your day that are no longer yours to carry.
Slowly moving down into your arms,
Your elbows and your forearms.
Moving down into your hands.
Noticing every little finger on your hands.
Slowly moving up into your neck.
And your face.
Relaxing your jaw and your tongue.
Moving up to your cheeks and your eyes.
Relaxing your eyebrows and your forehead.
Noticing your head.
Almost as if you're seeing your mind relax as you relax your head.
Moving to the top of your head,
The back of your head and your ears.
Very slowly now bringing your entire body into your awareness.
Remembering that it is safe and okay to relax.
This is your time.
This is the time for your body and your mind to rest,
Rejuvenate and repair from the day.
With that in mind,
Allowing yourself to slowly drift into a sound,
Relaxing sleep.
And if your mind gets in the way,
That's okay.
You can always listen to this practice again.
Have a wonderful sleep.
Sweet dreams.
