Deepening into sleep.
I welcome you to this meditation practice here to support your rest,
Relaxation and sleep rhythms.
So as we begin just breathing,
Settling into your space,
Into the comfort of your own bed,
Into the home of your own body and your own warmth.
As you breathe here,
Letting go of the day,
All that has happened today and all that may happen in the future,
Freeing yourself of concern and worries.
A deep restful sleep will help you process and integrate the happenings of daily life.
As you listen to this meditation,
Simply let the words and guidance gently wash over you.
There's nothing you need to hold on to or think about.
Your mind may naturally have thoughts come up.
That's perfectly okay.
As thoughts arise,
Just gently guide yourself back to the present moment,
Back to my voice,
Back to the sensations of your own breath and heartbeat.
Bring yourself to be in a space of receiving rather than trying.
Your body and your mind are unwinding from the day.
This time now is for you and only you.
Now bringing your attention to your body,
Taking a few moments to make sure you're as comfortable as possible,
Setting yourself up with pillows,
Blankets,
Whatever feels nourishing and comforting to you.
You may even take a few little stretches,
Stretching out any kinks from the day.
And adjusting into that deeper comfort within your own body.
Now opening your senses to the world around you.
Listening to the sounds inside the room,
Outside the room,
Listening to the rain gently falling behind my voice.
Becoming aware of smells and temperature.
Making sure your eyes are closed down now.
Relaxing the eyes from looking and seeing the outside world.
And opening within,
Switching to your internal vision.
Feeling the weight of your body.
Let your body grow heavier on the bed below you.
Noticing those points of connection where your body meets the bed below.
All the sheets or blankets feel on your skin.
Gently deepening into this space of rest and heaviness.
Now setting your intention for tonight's sleep with a positive affirmation.
You may welcome something like my eyes and head feel heavy.
I breathe deeply and slowly.
I feel calm and at peace.
Whatever you choose,
Think of this as a little seed you're planting in your mind to water and bloom as we deepen into a wonderful night's sleep.
Just saying your affirmation quietly to yourself in your mind.
Begin to notice your breath,
Your natural breath as it flows through you.
Feel the in breath.
The out breath.
Feel that point of pause in between.
Body flowing in and out in its own natural rhythm.
As you exhale,
Imagine a wave passing downward through your body.
Bringing away any tensions or worries.
As you inhale,
A fresh wave flows upward through your whole body.
Bringing a sense of calm to every cell.
Exhale,
Wave flowing downward through your body.
Releasing and deepening.
Feel a fresh wave upward,
Bringing peace and serenity.
Allow your awareness to travel through your body now on a journey of sensation.
Really feel each part as we go through.
And remaining still,
Welcome all sensation just as it is.
Beginning with the mouth.
Feel your mouth.
Feel the sensation here.
Feel your jaw,
Lips,
Upper lip,
Lower lip.
Notice where the lips touch.
Feel the inside of the mouth,
Roof,
Tongue,
Teeth,
And gums.
Feel the left inner cheek,
Right inner cheek.
And feel all the parts together now as a whole.
Feel your mouth as sensation,
As energy,
As a peaceful vibration.
Beginning our scan from the base of our body now.
Feel,
Guiding your awareness to the left foot.
Each toe,
Ankle,
Shin,
Calf,
Knee,
Thigh.
Over to the right foot.
Each toe.
Each toe,
Ankle,
Shin,
Calf,
Knee,
Thigh.
Up through the hips,
Left hip,
Right hip.
Feeling the whole lower half of your body,
Heavy,
Warm,
Relaxed.
Guiding your awareness from the hips to the base of the spine,
Through the stomach,
Abdomen,
Through your internal organs.
Seeing them go quiet,
Deepening into rest for the night.
Up the spine to the middle back,
Through the torso,
Chest,
Feeling into your heart space.
Noticing your heartbeat,
Feeling it slow down,
Deepening into rest and relaxation.
Through the upper back,
Reaching the top of the spine and the neck.
Right shoulder,
Right arm,
Elbow,
Forearm,
Wrist,
Right hand,
Through each finger.
Over to the left shoulder,
Left arm,
Elbow,
Forearm,
Wrist.
Down into the left hand,
Each finger.
The whole middle and upper body feeling heavier,
Warm and relaxed.
Guiding your awareness to your neck once more.
Throat back up to the jaw and the mouth,
Cheeks,
Eyes heavy and warm.
Forehead,
Ears,
Top of the head and back of the head.
Feeling your whole head sink deeper,
Deeper into this heaviness,
This rest,
This warmth.
Honoring this space to just be.
There's nowhere else to be.
Now let yourself completely fall back into your heart space,
Emptying the mind of any thoughts or stories.
Emptying completely into the heart space and gently floating into a deep,
Deep rest.
