Welcome.
This sleep meditation will help you fall into a deep,
Restful sleep so you wake up feeling refreshed and rejuvenated.
I invite you to lie down in a quiet place.
You will not be disturbed.
Place your head on a pillow.
If you are sitting,
Support your head so your neck is relaxed.
Cover your eyes so it is completely dark.
Use a dark t-shirt or an eye mask.
Open your eyes and adjust the cover so you see no light when your eyes are open.
Take a deep breath,
Inhale,
Hold,
And release.
Let's thank our mind for all the problem-solving it has done for us today.
Let's thank our mind for being so active to help us navigate our life.
And now let's tell our mind that the work for the day is finished and it is ok to relax.
It is now time to turn off the thinking,
To relax into sleep,
And replenish our batteries.
Thank you mind for all of your work.
Can you now help us to relax?
We can resume all those thoughts after we wake up.
So,
Take a deep breath,
Inhale,
Take a deep breath,
Hold,
And release,
Inhale,
Hold,
And release very slowly.
Breathe normally.
On this next breath,
Hold at the top of the inhale a little longer and as you release sink deep into the earth.
Feel the gravity pulling your bones toward the center of the earth.
Take a few gentle breaths.
Let your lungs breathe you.
On this next inhale,
When you hold your breath at the top,
Tighten all the muscles of your body,
Every single one,
Squeeze them tight and hold as long as you can before you release.
Take a deep breath,
Inhale,
All the way,
Hold,
And as you're holding tighten every muscle now.
Your neck,
Your face,
Your body,
Your upper body,
Your lower body,
Your feet,
Your toes,
Squeeze them tight and hold,
Hold,
Tighter,
And exhale.
Release all your muscles.
Let them relax.
Feel all the tension in your muscles melt and you sink into a deep calm.
Feel your skin relax,
Your internal organs release,
Feel your bones sink into the earth.
Feel all your muscles relax.
Breathe gently now.
Let your lungs breathe you.
To release more deeply,
We will do a deep muscle twitch.
When I say,
Twitch your entire body at once,
Contracting tightly every muscle at the same time for a split second as you sometimes do when you fall asleep,
Three,
Two,
One,
Twitch.
Feel your muscles relax even more deeply.
Breathe normally now.
I invite you to now scan your body and seek out any muscles still holding any tension.
With your eyes closed,
Look upwards at a point between your eyebrows and maintain your gaze there as you scan your body to relax.
Starting with any tension in your neck,
Let it release.
Your cheeks,
Let them relax.
Your eyebrows,
Release any tension in your jaw.
Unclench your teeth.
Release your tongue from the top of the mouth.
Release your shoulders,
Your upper arms.
Release your lower arms.
If you are holding on to your belly at all,
Let your belly release.
Release your lower back,
Thighs,
Ankles.
Shift your body as needed to fully release all the tension in your muscles.
Direct your gaze to the point between your eyebrows and see if you can be 10% more relaxed.
Let your body sink deep,
Deep into the earth.
Start again at the crown of your head.
Relax your eyelids,
Your lips,
Your upper back,
Your lower back.
Your buttocks,
Your upper legs,
Your lower legs.
Inhale into your muscles and release any tension as you exhale.
Release your hips,
Arch of the feet.
As you rest,
Feel free to scan and release any tightness you might encounter.
See if you can sink your body deeper into the earth with each exhale.
See if you can be 10% more relaxed.
Inhale fully and let all the air out of your lungs and melt into the ground.
Inhale again and on exhale,
Feel all your muscles relax.
Breathe normally now.
Let your lungs breathe you.
Feel the coolness of the air on your nostrils as you inhale.
Feel the warmth of the air on the exhale.
Feel this for the entire duration of inhale and exhale.
Maintain your gaze toward the point between your eyebrows and see if you can be 10% more relaxed.
Let's thank our mind again for all the hard work it has done today and ask if it will help us fall into a deep restorative sleep.
Join me to count backwards from 10 to 0 with each exhale at your own speed.
Inhale,
Hold,
And exhale.
Inhale,
Continue on your own.
And with each breath,
Feel your body sink deeper into the earth.
Feel your muscles relax.
Feel the earth's gravity pull you to the center of the earth.
Continue counting down until you reach 0,
Then start back at 10 and count down again.
Continue scanning your body and release any tight muscles.
Let your lungs breathe you.
Focus on your breath,
The cool inhale,
The warm exhale.
With each exhale,
Sink deep,
Deep,
Deep into sleep.
See if you can be 10% more relaxed.
The music will continue.
Feel free to begin again at the beginning until you fall asleep.
