We can begin by finding ourselves a nice sleeping position.
If you need to change positions throughout this meditation,
Go ahead if needed.
But try not to move around as much.
Take a nice,
Slow,
Deep breath in.
And an even slower,
Deep breath out.
And whenever you notice if your body starts to become tense,
Just focus on relaxing the muscles.
Feel your shoulders relax and sink away from your head.
And feel your body as it slowly sinks into the bed.
Unclench your jaw and tilt your chin slightly inwards,
Adjusting and moving so that you can feel your legs relax.
Gently open and close your hands.
Again,
Open and then close your hands.
Placing your hands and your arms down by your side.
Take another slow,
Deep breath in.
Feeling the tension in your chest and stomach as you release and let that breath out.
And allow your chest and stomach to relax as you breathe.
Allow your chest and your stomach to relax as you breathe out slowly.
And just bringing your attention to any parts of the body where you may feel tension in the body.
And just go ahead and relax those areas now.
Just continue your body in this relaxation.
The sleep countdown will start in a moment.
Each number you count can allow you to feel more and more relaxed.
And as I count,
We can drift into a deeper sleep.
And we'll just begin to count very slowly.
Breathing with each count,
Concentrate your mind on the numbers.
As thoughts start to come up,
You can disregard them and turn your attention back to the numbers.
And we'll just start with the number 50.
Breathing in silently,
Count 50.
Picture the number 50 as you breathe out.
Now picture the number 49.
Breathing in,
Noticing your eyelids.
They may be feeling very heavy and comfortable now.
Exhale,
Counting 49,
48.
See the number 48 in your mind's eye.
Focusing all of your attention on the number 48.
47,
You may be feeling even more relaxed and sleepy.
Concentrating on the number 47.
46,
Peace and calm.
Breathing slowly,
Tension drifts slowly.
Focus to the number 47.
Pleasantly drifting off into sleep.
Peaceful,
Safe.
42,
Focusing only on the numbers now.
41,
Deeply relaxed.
Deeper and deeper as you're slowly counting down to sleep.
40,
Continue to sleep.
Concentrating just on the numbers.
Continue counting down now.
As your attention starts to wander,
Allow your mind to drift.
Back to focus just on the numbers.
As you slowly count down to sleep.
Pleasantly just drifting.
Each number you count,
Over so definitely.
Focusing back as each number brings you closer and closer to sleep.
Feeling calm and relaxed.
Peaceful and relaxed.
Continue to count down to zero to sleep.
Each number you count brings you slower and deeper into sleep.
Just notice the thoughts that float up next to past.
Instead of dwelling over nice and heavy,
It was nice and warm.
All the muscles in your body.
Nice and relaxed.
Tension.
Peace.
A.
A release now.
Just allow your body to continue to breathe in and exhaling out.
Sleep here.
Just pleasantly drifting.
Just slipping away into relaxation.
This beautiful blissful moment.
There's no direction for you except going down deeper to sleep.
Just gently exhale.
You're so calm,
Peaceful,
And serene.
Just take this gently in yourself.
Fall down.
Down even deeper into sleep.
Just feel so calm and relaxed.
Leave you now.
Beautiful slumber.
