This is a really soothing meditation,
We're going to be using the breath to nurture your nervous system for deep rest and really restoring sleep when you're ready,
Get comfortable lying on your back,
You can roll over any time you feel ready to sleep,
If you're more comfortable sleeping on your side shoulders resting down away from your ears,
And resting your hands wherever feels most natural,
Make any adjustments you need to get as comfortable as possible if you haven't already,
Just close your eyes,
Coming into stillness,
When you're ready start to notice your breathing,
Bringing all of your awareness to your breath if it's comfortable,
Breathe in and out through your nose,
Notice the sensations you feel as the breath comes into your body notice the temperature of the air,
You might be able to feel the coolness of the in breath,
And the warmth of the out breath notice how your body responds as you exhale let your tongue rest at the bottom of your mouth,
Feeling a soft openness in your jaw muscles start to imagine you can breathe into the back of your lungs,
Inhales coming into the back of your body on the out breath,
Just let the air go softly and slowly feel your shoulders relax and release with the falling breath feel the muscles over and behind your shoulder blades gently releasing and relaxing feel the weight of your head,
Allowing the back of your head to become a little heavier back of your neck softening,
Letting go of holding softening the muscles in the back of your head the whole of the back of your body sinking,
Resting more deeply onto the bed beneath you each breath bringing a sense of gentleness and softening muscles letting go of holding,
Through your back and the whole of your torso feel your forehead soften imagine all the little muscles around your eyes,
Relaxing and letting go eyelids softening and resting any efforts in the muscles in your face just dissolving and disappearing forehead softening all the way to the hairline jaws soft and relaxed if you notice your mind wandering,
Gently bring yourself back to your breath allowing your mind to completely rest in the flow of your breath as it gently flows,
Noticing the way the breath feels in your body allowing the breaths to become a little slower,
A little deeper and a little smoother with each breath start to imagine you can breathe in through your forehead and with the exhale imagine the breath flowing like a waterfall all the way to your belly the inhale comes into your forehead,
Soothing the space behind your brow bone when the inhale is full,
Ready to flow over like water,
Allow the exhale to flow all the way down to your belly as the breath gently flows in through your forehead,
Chest and belly swelling really enjoy the full length of the slowly flowing out breath with your next in-breath,
Allow this downwards flow to continue breathe into your belly,
And then send the exhale all the way to your feet breath flowing out of your feet like water inhale filling your belly as your belly swells notice the peace and calm as your body empties and the breath flows out of your feet at the bottom of the exhale and combining these breaths for a few cycles,
Breath flowing in through your forehead the exhale flowing like water down to your belly inhale filling your belly as your belly swells and the exhale flows out of your feet like water and continuing to breathe in this way in your own time enjoy this downwards flow,
Sweeping through your body belly swelling with the in-breath feel any stresses of the day dissolving,
Washing through you with the gently flowing exhales just like water always finds a way to flow,
Imagine the breath finding its way through any tension dissolving any tightness or stiffness softening all the muscles and tendons,
All the way from your skin to your bones flowing all the way down through your body,
Through your legs and out through your feet whole body settling and softening,
Deeply relaxing with the out-breath knowing the bed will support you with each layer of softening whenever you'd like to,
You can just let go of the breath allow each breath to come and go,
Pause or flow,
However it chooses imagine there's a downwards flow that continues through your body like a natural stream or waterfall,
Flowing through you without you needing to do anything just a very subtle,
Gentle flow,
Nurturing the whole of your body from the top of your head,
All the way to the soles of your feet a natural,
Current of calm,
Restoring and nurturing every cell in your body as it flows from your shoulders,
To your elbows,
To your wrists hands completely resting,
Fingers softening muscles in your hips and legs softening and dissolving the tops of your feet,
Your toes imagining any residual stress in your body dissolving letting go of holding or gripping and bringing your awareness to the whole of your body as this flow of nurture continues to flow through your body notice the stillness in the centre of your chest imagining the breath rising and subsiding from within this space and allow the breath to flow however it chooses,
Without influencing it in any way as the breath gently flows in this space,
The in-breath expands from the middle of your chest exhale returns and dissolves,
Disappearing into the centre of your chest breath nurturing this space feeling a gentleness and a softening in the centre of your chest allow yourself to completely rest in this space as the breath comes and goes,
Rises and falls notice a natural effortless stillness unfolding in your body notice the spaciousness spreading from your chest slowly through the whole of your body feeling a welcome drowsiness and a calm heaviness a peacefulness that will eventually carry you to sleep your whole body nurtured by this spaciousness becoming a little bit sleepier with every breath every cell in your body softening into the deepest rest wishing you a peaceful rest,
Restoring sleep
