This meditation is designed to help you deeply relax and drift into sleep.
Find a position that you feel most comfortable in.
Can you get yourself even more comfortable?
We are going to let go of the tension in the body and mind.
Allow the practice to empty you of your worries.
I'll be asking you to move your consciousness to a diversity of bodily sensations.
Your mind will drift in and out of wakefulness in our time together.
When you become aware that it has drifted,
Simply return to following my instructions.
Imagine your breath is like the coastline of the ocean.
Notice its tide,
Its fluctuations.
As you inhale,
There is a warm expansion.
And as you exhale,
There is a soft contraction.
Enquire into your body.
Ask your body,
What is your desire for me in this practice?
And then listen in for the answer.
Whatever arose,
Allow this to be your intention for the practice.
Let's begin.
Bring your attention to the outer layer of your skin.
What can you feel?
Clothes,
Blankets,
Air.
Absorb your sense of touch.
Soften the muscles of the face.
The tiny muscles around the eyes,
The temples and jaw.
Allow the eyes to descend down into the support of your skull.
The eyes can rest now.
Calling your attention to sounds.
What can you hear in your external world?
Bring your attention now to your inner world.
What sounds can you hear internally?
Heart beating,
Blood pumping.
The sounds of your inner systems.
Draw the attention into the mouth.
Feeling the smooth inner mouth.
What can you taste?
Pass your attention now to your nose.
Feeling the drift of air flowing in and out of your nostrils.
What can you smell?
Let's go deeper into the body.
Relaxing the muscles of the body.
Let the density of the muscles soften.
Feeling into your bones.
Allow the bones to unfold,
To unravel.
Imagine your vital organs resting in your torso.
Allow them to relax and expand into the space around them.
Feeling into fluid now.
Feeling the fluid bathing your brain and organs.
Feeling the blood circulating around your body.
We are now going to travel consciousness throughout the body.
Move your awareness to the different parts of your body as I call them.
The practice begins on the right side.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Call your complete attention to the palm of your hand.
What can you feel there?
Moving the awareness up to the wrist of the right hand.
And now to the forearm.
Elbow.
Right upper arm.
Shoulder.
Armpit.
Waist.
Still on the right side.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Let's go to the left side now.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Wrist on the left side.
Forearm.
Elbow.
Left upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Lower back.
Middle back.
Upper back.
The entire spine.
Belly.
Chest.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
The whole head.
The whole right leg.
The whole left leg.
The whole right arm.
The whole left arm.
The whole torso.
The whole body.
The whole body.
The whole body.
Now imagine the whole body is becoming very light.
Light and weightless.
And now imagine the body becoming very heavy.
Heavy and yielding.
Now allowing the feeling of calm to cloak you.
The calmness wraps you in a blanket.
You can completely let go.
Soften again.
Ease into tenderness.
Surrender into emptiness.
Allow the world of dreams to take you on a voyage.
