To meditate,
We need to focus on something,
Not everything.
For this meditation,
Our focus is our breath.
And to really anchor with the breath,
We'll count the breaths.
This lovely meditation will help you drift off to sleep.
Get into a comfortable position and make sure you've done everything you need to do before going to bed.
I won't be offended if you don't hear the end.
Just allow yourself to slip to slumber whenever you're ready.
So let's begin.
Start by taking a long breath in and a longer breath out.
Longer breath in,
Longer breath out.
Notice on the out-breath that your body is settled into where you sit or lie.
Notice the points of contact between you and the surface that you're on.
Feeling more connected with every out-breath.
Allow your breath fall into its natural rhythm.
And know as you meditate,
Your breath will slow.
And that is normal.
If your eyes are still open,
You may like to close them,
Help reduce distraction.
And just bring awareness to the movement of your breath.
Follow it as it enters your body all the way through to where it leaves.
Notice the lovely pause,
The silence between the out-breath when you need to breathe in again.
Notice how your body moves with the breath.
Gently rising as you breathe in.
And settling,
Softening as you breathe out.
To keep connected to the breath,
Begin to silently count them.
In breath one,
Out-breath two.
In breath three,
Out-breath four.
All the way up to ten.
Just breathing,
Relaxing,
Counting.
All the way up to ten.
And starting again at one.
Thoughts and feelings can arise.
No need to try and stop them or engage with them.
Just let them pass.
Return to the breath,
Return to the count.
There's no need to control the breath.
You're just watching and counting.
Anytime you get distracted and lose the count,
Just start again at one.
In breath one,
Out-breath two.
All the way to ten.
Starting again at one.
No need to worry about why you got distracted,
Why you lost the count.
Just keep returning back to the breath and back to the counting.
And as you focus this awareness,
You may find your mind becoming quieter and more focused.
You may find your breath is becoming slower,
Lighter,
Gentler.
Just keep counting going.
As your breathing becomes lighter,
You may find yourself becoming more and more relaxed.
Sometimes there are very few thoughts.
Sometimes there are streams,
Even rivers of thoughts.
Just allow them to pass.
Return to your anchor,
Your breath and the count.
Anything really important will come back.
But for now,
Just allow the thoughts to pass.
Don't engage.
Bring awareness back to the breath.
There is nothing you need to do.
Just breathing,
Counting,
Relaxing.
Are you still with the breath?
Are you still with the count?
Simply breathing and counting.
All the way up to ten.
Just breathing and counting.
Notice how your body is feeling.
Do you feel lighter,
Softer,
Heavier?
Notice sensations.
Notice how you feel.
As your thoughts arise,
Gently take your awareness to the breath.
And back to the count.
Just breathing and counting.
Nothing to do.
Just breathing and counting.
Everything can wait.
This is the time you need to give yourself permission to rest.
Permission to sleep.
So follow the breath.
Follow the count.
And when you are ready,
Just simply slip into sleep.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
