So,
In our daily lives,
We have to be in control of ourselves.
We have to be in control so we can take care of our everyday responsibilities,
Our loved ones,
Our job,
Ourselves.
But then comes nighttime.
And we're supposed to let it all go and just fall asleep.
It doesn't always work out that way,
Does it?
That's because we haven't learned to let go.
And so,
In this sleep meditation,
I'm going to guide you through a series of visualizations to help you surrender to sleep.
So find a comfortable position,
Whether it's lying on your back or on your side,
With a soft or heavy blanket,
Or none at all.
Whatever makes you most comfortable.
As you lie in stillness,
Close your eyes and just become aware of your body.
Which parts are in contact with the surface you're lying on?
Which parts are not?
And just take the time to really feel your body start to relax.
Now go ahead and take three deep,
Slow breaths.
Return to your normal breathing pattern and just focus on the rise and fall of your body as you inhale and exhale.
Inhale and exhale.
Relax all the muscles in your face.
Relax your forehead.
Relax your jaw.
Relax your mouth.
Imagine yourself wrapped in a blanket of soft blue light.
It can be dark blue,
Lavender blue,
Indigo blue.
That's up to you.
This blanket covers your entire body,
From your neck down to your feet.
It glows of a warm,
Soothing light.
With this blanket,
You feel safe.
You feel deeply relaxed.
Now turn your attention to the areas covered by this blanket.
Imagine how it lightly weighs on your shoulders and chest.
Relax your shoulders and chest.
Feel the blankets softly push down.
Surrender them to sleep.
Take a deep breath in,
Pushing out your abdomen.
As you breathe out,
Imagine the blanket relaxing all of your abdominal muscles with its weight and surrender them to sleep.
Now visualize the warm light of this blue blanket settling on your arms,
Your forearms,
Your hands,
Your fingers.
Feel them deeply relaxed and heavy.
Surrender them to sleep.
Move down to your legs.
Imagine the blue glow of this blanket releasing all the tension that is in your thighs,
Your knees,
Your calves,
Your ankles,
Your feet,
Your toes.
Surrender them all to sleep.
Notice any other areas of tension in your body and visualize them relaxing.
Surrender them to sleep.
Now begin again from your inner body.
Imagine the soft glow of this blanket inside your head.
Imagine any thought that appears going into the blue light and softly disappear.
Just notice any thought and visualize it going into that soft blue glow.
These thoughts do not matter right now.
Take a deep breath in.
As you breathe,
Imagine a soft blue light entering your body.
Visualize its journey going in from your nose,
Down your throat,
Your lungs,
Your stomach.
This blue light relaxes everything from within.
Keep visualizing this blanket enveloping you,
Bringing you total calm,
Serenity,
And peace.
Just keep imagining its soft blue light circulating through your body,
Surrendering every body part,
Every limb,
Every thought to sleep.
