This is a short meditation for sleep.
Find yourself a nice comfortable position,
Maybe lying down on your bed,
On your couch,
Or a yoga mat.
Taking a few minutes to unwind here,
Let your body settle.
Gently draw those shoulder blades down your back,
Make some space.
Honoring any thoughts that may try to come through here,
But knowing that you can turn back to them later.
If you're having trouble keeping thoughts away,
You're always welcome to turn your awareness back to the breath.
Maybe the way the chest rises and falls.
Let's start with a few deep breaths.
Taking a nice deep inhale in,
Nice long exhale out.
Big inhale in,
Exhale out,
Let yourself melt down into the ground.
Deep inhale,
And deep exhale.
You can turn your breath back to gentle breathing here.
Keeping your eyes closed,
I'd like us to begin by imagining a golden ribbon of light dancing at the soles of your feet.
Weaving its way between each and every toe,
Releasing and relaxing as it goes.
The light coming up over the tops of your feet,
Down under arches,
Over the heels.
Coming up and swirling its way around the ankles,
Making its way up the shins around the calves,
Releasing any tension hiding in your calves.
Coming up into the nooks of your knee,
Around through the joint,
Knee cap.
Making its way up the thighs,
Around to the hamstrings,
Releasing any tension hiding there.
Relaxing the glutes,
Relaxing the pelvic muscles,
Swirling its way around the hips.
Coming up over the abdomen in a nice big hug,
Back around the sacrum,
Your lower back,
Your SI joints,
Your mid back.
Going back around to the front,
Making its way up your sternum,
Washing its way over your chest.
Back around the shoulder blades,
The trapezius muscles,
The back of your neck,
The back of your head,
The top of your head,
The forehead erasing.
Any tension hiding between your eyebrows,
It washes away.
Your eyes are soft,
Your cheeks are soft,
Your jaw is soft.
Down the front of the neck,
Out over collarbones,
Over the shoulders,
The triceps,
Your biceps,
Your elbows,
The nook of your elbows.
Wrapping its way around the front and back of your forearms,
Swirling its way around your wrists,
The tops of your hands,
Weaving its way between each and every finger before landing in the palm of your hand and releasing you into sleep.
