This is a guided meditation to help you fall asleep.
You can use this right before bed or in the middle of the night to fall back to sleep if you are awakened.
As we begin,
Adjust your body for sleep.
Get into a comfortable laying down position if you are able,
With your body fully supported.
Allow the weight of your body to sink into you and let go into the surface supporting you.
Bring some awareness to this feeling of support running along your whole body,
Behind your head and neck,
Down your torso,
All the way to your feet.
Sense the stability underneath you.
Notice if there is softness,
Gentle pressure,
Or something else.
If you have any sensations against your skin,
Such as the coolness of the sheets,
The sensation at the palms of your hands,
Or your wrists,
Or your wrists,
Or your wrists,
Or your wrists,
Place a hand on your heart and feel the warm and soothing nature of this gentle pressure.
You are safe in this moment.
You are safe right here.
This is a time for your mind to rest deep.
Imagine that you could take all of the to-do's of the day,
Anything that awaits your attention tomorrow or in the future.
Any planning,
Thinking,
Problem solving,
Any worries,
Or mental ruminations,
Gather them all up,
Put them into a container,
Place the lid on the container,
And put it aside.
This is a special container that can hold what is important and let go of what is not helpful,
What you no longer need.
Know that anything that is important and helpful you can access tomorrow or as you need it.
Anything that is necessary,
Such as worries,
Dissolve on their own.
It is safe to let these go.
There is nothing more you need to do.
As any thinking arises,
Simply put your thoughts into the container.
It is free to relax,
Power down from the day,
To find its sweet resting place.
You are safe in this moment.
Let your thinking mind know that it is off duty now.
Thank it for all it does.
Know that it can surrender.
This is a time for your body to rest deeply and to restore.
One of the ways we can invite this in is through our breath.
I take several slower,
Deeper breaths,
Filling your belly,
Your rib cage,
And heart area.
Air on the inhalation,
Feeling the natural rise and expansion as you breathe in.
On the exhalation,
Everything goes.
Feel the dissolving of tension in your chest,
Shoulders,
Feel the dissolving of tension in your forehead,
Behind your eyes,
Facial muscles.
Notice how the whole body softens.
Invite your exhalation to be nice and slow,
Deep release of any stress and worry.
Like you could sigh it out.
On the in-breath,
Taking in peace and calm,
Safety,
Serenity,
And relaxation.
On the out-breath,
Feeling tension dissolve like an ice cube melting in the warm summer sun.
On the in-breath,
Imagine filling your body with peace,
Calm,
Safety,
Serenity,
And relaxation.
On the out-breath,
Imagine a gentle softening from head to toe.
Sink into the supports underneath you.
There is nothing you need to do.
As you are ready,
Let your breath find its own natural rhythm,
The rhythmical waves of the ocean.
Each breath coming in and out at its own pace,
Soothing you at being gently rocked.
You are safe and at peace.
There is nothing you need to do.
It is just what it needs,
All by itself.
As you surrender and trust in your body's wisdom and the spacious presence that holds you,
Flow through you.
Imagine that you are walking down into a beautiful safe place of your choosing.
Garden or meadow,
Beach by the ocean,
Blanket on the shore near a lake,
Giant comfy bed by a fireplace,
Or any place that brings you a sense of deep peace.
This is a place of rest and replenishment.
Place where you are.
Place where there is complete ease.
Picture yourself in this place now.
Find a beautiful resting spot.
You are safe here.
This is your special place.
You might enjoy the solitude of this place.
There is a circle of care and support.
Care might be people in your life,
Loved ones or friends.
Might be spiritual teachers.
A spiritual being whose presence you can imagine feeling deeply held by nature.
By the presence of caring beings around.
There is a loving presence that surrounds you.
It is safe to let go and trust.
Your body's wisdom knows just what it needs.
There is nothing.
If there is a word or phrase that feels supportive to your body as you drift off into sweet sleep,
You could say it to yourself now or receive it through your ears like a mantra calling you home.
But you might have your own words.
Peace.
No words at all.
Just the simple silence of the peace.
It is all rest.
This moment has everything that it needs.
It is complete.
You are safe.
Held in the velvety stillness of the night sky.
May you have sweet dreams.
May you be at peace.
May your mind rest deeply and your body restore as you drift off into sleep.
