Good evening and welcome to this meditation aimed at guiding you slowly and gently into a night full of sleep and relaxation.
I would like to invite you to spend the next few moments trying to find the most comfortable position for you.
Here it is all about making sure that the position you are in is as comfortable as can be for you.
And whenever you are ready,
Tucking yourself in,
I invite you to gently close your eyes and start the journey of coming back to yourself,
Coming back to our body by taking a few deep breaths,
Focusing on the sensation of the breath as it enters your nostrils at its temperature.
Just feeling the air filling your lungs and your belly.
Now with the next in-breath,
Try to imagine that the air coming in is bringing peace and warmth and calmness into your body.
And with each out-breath,
Any residue of stress or anxiety and busyness is flowing out.
And as you continue breathing,
You may start to feel that the air coming out of your lungs with any kind of residue of the day is getting thinner and lighter with each breath that you take.
Take one last deep breath,
Feeling that calm energy entering your body.
And with the next out-breath,
You can start to breathe at your comfortable and normal pace.
To begin the journey into the beautiful night of sleep,
Gently bring your awareness to the back of your skull,
Touching your pillow,
Easing into the heaviness,
Easing into the weight of your body on your pillow.
Bringing awareness to the area around your eyes.
With the next in-breath,
Just imagine softening this area,
Releasing its muscles and any tension that may be kept there throughout the day.
Gently moving to your jaw,
Softening this area,
Releasing the tension,
Gently letting your jaw open and relax.
And with the next in-breath,
Slowly bringing attention to your shoulder area,
Touching gently the pillow or the mattress,
Feeling your body sinking in gently and comfortably into your bed.
Feeling the stillness and only your breath moving your body.
And if any thought may arise during this gentle journey into the night,
Just slowly bring your attention back to your breath.
And remind yourself of releasing tension.
Releasing thoughts,
Releasing anything that may hold us back,
And focusing on the sensation of our shoulder blades or shoulders touching our bed,
Our bedsheets.
And again with each in-breath and out-breath focusing and easing into the heaviness,
Easing into the weight of our body on our bed as we're going deeper and deeper into a state of relaxation and calmness.
As our body lays entirely still,
We can further our awareness of the stillness,
Of the relaxing heaviness of our body resting and entering the beautiful first phases of sleep.
With our hips grounded in our bed,
Providing stability and a sort of anchor for our body as it drifts into sleep.
We may also start to feel a sense of soothing warmth brought in with each in-breath and spreading throughout our entire body.
And feel your legs gently touching your bed,
All the way to our feet and our toes resting still,
Feeling our entire body in this resting and deeply relaxing state.
As you prepare to venture into the night,
Leaving behind this day its thoughts and sensations,
Easing this day as a balloon into the sky,
Letting go of everything holding us back,
While easing into the feeling of stillness and heaviness,
Bringing us deeper into a state of calm and readiness for this beautiful night.
