Before commencing this meditation,
I want you to begin by sitting in your bed.
Make sure you're in a position where you can easily lie down into your optimal sleep position from this sitting position.
When you are ready in a seated position,
I want you to close your eyes.
Begin by pulling your shoulder blades together and feel your chest open.
Feel the stretch and remain here.
Bend at your elbows and have your fingertips pointed to the roof.
Continue to feel that stretch as your shoulder blades come together.
Now bring your arms above your head.
With an open palm have your fingertips pointing to the roof and gradually increase your stretch.
Feeling your shoulders rise and your arms,
Hands and fingers lengthen as you reach to touch the ceiling.
Now place your hands either in your lap or beside you and begin to create movement in your neck.
You may want to roll your head from side to side.
You may want to lift your head to the ceiling.
Do what feels good for you.
Now gently roll your body until you're in a lying position on your bed.
Move as you need until you reach your optimal level of comfort.
Know that your comfort is paramount to a rejuvenating night's sleep.
Now that you are comfortable take three deep breaths at a pace that suits you.
There is no need to rush through this.
Instead ensure that you are breathing all the way in and all the way out.
Notice how comfortable your body feels.
Gently begin to take notice.
Notice how you sink into your mattress.
How your head sinks into your pillow.
How your neck is supported by your pillow.
And how your blankets drape over you.
If any of these don't feel right you can change them.
Return your awareness back to your breathing.
Breathe in through the nose and out through the mouth.
Feel your chest and abdomen expand and deflate with each cycle of breath.
Begin to increase your breath.
Breathing in a little deeper.
I'm really feeling your chest and abdomen expand.
Notice yourself becoming more and more relaxed.
Notice how your breathing relaxes you.
Continue to breathe at your own pace but remember to breathe a little deeper.
If your mind wanders return your awareness back to the breath.
Just continue to focus on your breathing.
Now each time you inhale I want you to think in your mind,
Relax.
Breathe in and think relax.
Feel yourself becoming more and more comfortable.
Feel yourself become more and more relaxed.
Feel yourself becoming more and more tired.
Feel yourself becoming increasingly ready for sleep.
Breathe in through the mouth.
Breathe in through the mouth.
