This is a guided sleep meditation from Be Here Now,
Your go-to place for all things meditation,
Mindfulness and mental health related.
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One Please ensure the timer on your player is set to close the player down at the end of this track.
Now adjust your body to your preferred sleeping position,
Which is the position in which you feel most comfortable whilst falling to sleep.
Take the first of three deep in-breaths.
Hold it at the top.
Now let go of the breath through your mouth,
Very slowly,
Very gently and very consciously.
Breathe in slowly and deeply again.
Hold at the top for a moment.
Now let go again through your mouth,
Feeling the air between your lips,
Relaxing of your lungs and your shoulders.
And one more in-breath.
Hold at the top.
Now let go again through your mouth,
Slowly,
Consciously.
Feel your jaw unhinged and relaxed.
Now resume your natural breathing pattern,
But do so consciously,
Focusing on the in-breath and then the out-breath.
The in-breath and now the out-breath.
And now breathe in your own time,
But consciously,
Feeling the rise and fall of your chest,
The air coming in and out of your nostrils or mouth.
The coolness of the air on the in-breath.
The warmth on the out-breath.
Now turn your attention to your forehead.
Drop the eyebrows.
Feel the forehead flatten.
Feel your closed eyes soften.
Focus on the darkness behind your eyelids.
Watch the patterns there.
Relax the cheeks.
Relax the nose.
Relax the jaw again.
Relax your tongue and your mouth.
Rest it on the bottom of your mouth.
Feel the tip of it on the inside of your lower lip,
Maybe touching the lower teeth too.
Swallow.
Focus now on how your ears feel.
Feel the scalp above your ears soften,
Releasing down the back of your neck.
And on into your back.
And breathe again.
Following the rise of your torso as you breathe in.
And your entire head,
Neck and shoulders relaxing once more as you breathe out.
However you're positioned.
Feel your shoulders from the inside out.
Watching them release just that little bit more.
Now move your attention to your armpits.
Now down your biceps to your elbows.
Down your forearms to your hands.
Your palms.
Your thumbs.
The tingling and aliveness in your other forefingers on each hand now.
Maybe move them ever so slightly.
And breathe.
Torso expanding.
Torso relaxing.
Breathe into your heart space.
Feel some expansion there.
Some softening too.
Again breathe into your heart space.
Softening.
Even further.
Move your attention to your belly.
Feel the air being pulled into it.
Expanding outwards.
And breathe out the belly relaxing and softening.
Move your attention to your hips and your backside.
Feel each of those areas relax on the next out breath.
Now feel the thighs from the inside out.
Their attachment points at the hips and the knees.
Relax the calves.
Move the attention to the heels of your feet.
Now the soles.
Finally the toes.
Start with the big toes.
And as you breathe,
Move your attention slowly along them to the littlest toes on both feet at the same time.
Now as you next breathe in,
Contemplate the whole of your body as a field of warm,
Tingling,
Relaxed,
Aliveness.
Calm.
Resting energy.
From the top of your head.
Down through your torso and your legs.
To the tips of your toes.
Winding down.
Air being lower.
Deflating.
Every time you breathe out,
Feel your body relax and release.
Just that minute bit more.
To the position you're lying in.
Into the bed.
Feeling the places where your body meets the mattress.
The sense of the material against your skin.
Sink deeper.
And deeper.
And deeper.
Breathe in.
Breathe out.
And sink deeper.
In.
Out.
And sink deeper.
Deep into warm.
Welcoming.
Peaceful.
Darkness.
Feel the warmth through your entire body.
And on the next out-breath,
Sink deeper into your bed.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
And sleep.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
