Hello and welcome to the soothing sleep series on Insight Timer.
I'm Linda Hall and it's a pleasure to be here with you at the end of the day.
Sleep is your body's natural heal and repair mode.
If your sleep patterns have become disturbed through stress,
Anxiety or illness,
Don't worry.
Trust that sleep is a natural process and that your body and mind know how to fall asleep.
Trust that sleep will come of its own accord.
Taking your attention to the simple sensations of the ebb and flow of your breath and the weight of your body being supported will allow your body's relaxation response to gently lead you into sleep.
Before we start our meditation,
Please take a few moments to get comfortable.
When you are ready,
Allow your eyes to comfortably close.
As your breath gently ebbs and flows,
Notice your head making contact with the pillow.
And allow the weight of your head to soften into the support.
In your own time,
Become aware of the contact your body is making with the mattress.
As you do so,
Breathe out down the full length of your body,
Allowing the weight of your body to soften into the support.
Notice the support is comfortable and steady.
Notice the comfort and steadiness are there for you now.
Allow your shoulders to soften and your arms to soften.
Let your hands and fingers soften too.
Breathe out again down through the length of your body,
Allowing your body to soften some more.
And release what it's been carrying.
Let it flow out,
Down and away.
As you say the words,
I let go of the day.
And breathe out from your mind,
Allowing your mind to soften and release all that it's been carrying.
Let it flow out and away.
As you say the words,
I let go of everything that doesn't belong to me.
Allow your mind to lay down to rest along with the body.
Find the steadiness right there,
Directly beneath you.
Breathe with the steadiness,
Allowing your breath to slow and lengthen in its own time.
As you let that happen,
Become aware of the sensation as air effortlessly enters and leaves your nostrils.
Notice the air is cool as it enters,
Warm as it leaves.
Notice the gentle expansion of the in-breath,
The release of the out.
Notice the softening,
Letting go motion of the out-breath.
And how the whole of your body follows through with that softening,
Letting go motion as the breath flows out.
Each out-breath releasing in layers all that the body has been carrying.
All that the mind has been carrying.
Each out-breath releasing as the body lets go into sleep.
Let your mind let go into sleep.
Soften your attitude towards yourself.
Let it become kinder,
Warmer.
As you continue to allow the shape you took on in the day to soften,
Let loving-kindness in around you.
All the way around you like a nest.
Breathe the loving-kindness in and out on the ebb and flow of your breath.
And say the words,
I am safe.
I am loved.
All is well.
The out-breath taking you deeper into sleeping.
Deeper into resting.
Even as you notice it now,
Your body becoming heavier on the out-breath.
Your mind becoming heavier.
Drifting into deep sleep.
The velvet night sky above.
Easing you into velvet sleep.
Know that you are loved.
You are beautiful.
You are enough.
Rest peacefully.
Rest deeply.
Rest now.
Sleep well.
Good night.
You You You You You You You You You You You You You You You You You You You You
