Hi I'm Ann Lewis.
This meditation has been written to assist you to settle into sleep.
So before we start just do whatever you need to do to make yourself as comfortable as possible so there's nothing that you need to do after the meditation ends then sleep.
Settle yourself in your bed adjust your covers and position until you find a place of comfort and know that throughout this meditation you can move adjust wiggle do whatever you need to do to be comfortable.
You might like to take a moment to reflect on any happenings of the day and then just pop them aside knowing the most important thing that you can do for yourself right now is get some sleep there's nothing else that needs to be done.
Begin by taking a deep breath in and having a longer breath out.
Deep breath in and longer breath out.
Notice your body settling and softening with each breath out allowing you to feel more connected and grounded to the surface where you rest.
Allow your breathing to fall into its natural rhythm you may notice as you meditate that your breathing will slow and that is absolutely normal.
Gently close your eyes if they're not already and use my voice as your guide allowing for images,
Feelings and sensations to rise within you as you take this inner journey.
Gently bring awareness to your body and begin to feel a wave of relaxation wash over you beginning at the very crown of your head moving downwards stage by stage allowing tension to be washed from your forehead,
Your cheeks,
Noticing the movement of your chest following the wave of calm flowing down your upper legs,
Lower legs until your awareness is resting upon the soles of your feet.
Notice the details,
The unique contour of your foot,
Noticing the toes and the gaps between the toes just as they are.
And now imagine your feet are bare and standing upon the softest bed of grass that you have ever been on.
You feel cushioned and supported as you notice the grass between your toes and under your feet.
You are standing in a beautiful forest.
You are surrounded by the most beautiful foliage you've ever seen.
Begin to notice the trees around you,
Notice the details.
You step forward and begin to make your way along the grassy path.
As you walk your step is light and free.
A gentle breeze brushes your face.
The sun and the leaves create a dance of shadows and light upon the path.
You continue your walk into the forest,
Further into the forest that you are,
The calmer you feel.
You hear the forest come to life.
What do you notice?
The rustle of leaves,
The singing of birds.
As you continue your walk,
Your body continues to relax,
Relaxing with each step,
Relaxing with each breath.
Tension begins to slip away and is replaced with a sense of calm and gratitude.
To be spending time in such a beautiful place.
The path now meets a set of wooden stairs.
You begin to make your way down,
Going deeper and deeper into the forest.
The air is becoming cooler and cooler with every step.
You notice moss on the trees and on the rocks by the side of the stairway.
When you are finally down the stairs,
You notice the greens of the forest are now even darker.
The ground is covered in soft moss and leaves.
The path continues and is lined with beautiful ferns,
Thick and luscious.
They brush your hand.
You notice them soft and feathery.
As you continue your walk,
You come to a clearing.
Find a swing seat secured to a large branch.
You're feeling weary.
And sit down,
Resting against the back of the seat comfortably.
Beginning to drift back and forwards.
Your breath is in time with the movement.
As you breathe in,
Your body is lifted back.
And as you breathe out,
Your body drifts forward.
As you breathe in,
You breathe in the calm of the forest.
And as you breathe out,
Breathe away tension that may still be present.
Breathing in calm.
Breathing out tension.
Body and breath moving together in perfect harmony.
Breathing in calm.
Breathing out tension.
Allow the movement of the swing,
The movement of your breath gently guide you into slumber.
Accept the rest.
You deserve it to support and nurture you.
Breathing in calm.
Breathing out tension.
Body and breath in perfect harmony.
Breathing in calm.
Breathing out tension.
Time to restore.
Time to rest.
Time to sleep.
Well.
Well.
Well.
Well.
Well.
Well.
Well.
Well.
Well.
Well.
Well.
Well.
Well.
Well.
Well.
Well.
