Hi there,
And welcome to this guided meditation.
I'm Cassidy,
And I'll be leading you through this short bedtime meditation for better sleep.
Let's begin today's practice.
Start by just finding a comfortable spot to begin your meditation.
You can be lying down in bed,
Sitting up,
Or in any other position that's comfortable for you and allows you to relax.
Once you arrive,
Begin to soften the body,
And either close the eyes or just find a soft,
Gentle gaze.
Start to notice what's occupying the mind.
Maybe it's filled with reflections from the day past,
Or perhaps worry about what's to come.
Maybe as you start to wind down to prepare for a night of sleep,
You notice that the mind tends to ramp up,
Filling with thoughts,
Worries,
Anxieties.
Notice and acknowledge those thoughts,
Their importance and validity.
Take a deep breath in through the nose and feel the belly fill with air.
Open the mouth and sigh it all out.
As you exhale,
Letting go of those thoughts that are occupying space in your mind,
Letting them gently drift away,
And replacing them with an awareness of the present moment.
Recognizing that now is the time to let them go,
To calm the mind,
So we can have a peaceful night of rest,
And move into a space that will allow us to refresh and renew ourselves fully for the next day.
Turn your attention to the physical body,
To any areas of tension or discomfort,
And one by one,
Take a deep breath to soften each of those areas.
On every exhale,
Releasing,
Softening.
And continue to soften each area of tension in the body until you reach a space where you're feeling fully comfortable and relaxed.
Notice the feeling of relaxation,
Of peace and calm flowing through the body,
Encompassing you like a warm blanket or a hug from a loved one.
Allow that feeling to fall over you completely.
I am present,
I am relaxed,
I am comfortable,
I am calm.
As thoughts arise,
If the mind starts to wander,
Come back to those affirmations to remind yourself that now is the time for rest.
Present,
Relaxed,
Comfortable,
Calm.
Focus the attention on only what is happening right here and right now.
Find peace in the gentle rise and fall of the belly with every breath,
Like the waves of an ocean ebbing and flowing against the shore.
Notice the softness of the bed underneath you,
Gently holding and supporting your body,
Comfortable and relaxed.
Find yourself that any of those thoughts,
To-do lists,
Worries,
Those can wait.
When you wake,
You'll be refreshed,
Alert and ready to take them on.
For now,
The body needs to rest.
The mind needs to rest.
Right now,
You're doing everything that you need to be doing.
You are present,
Relaxed,
Comfortable and calm.
