Welcome to your sleep meditation for spring.
This sleep meditation is sprinkled with a bit of yoga nidra to help you effortlessly create a sense of relaxation in your body and guide you toward rest.
This meditation can help you rest at any time during your day,
Allowing you to reset anew.
Or this meditation can help ease you into sleep.
I will guide you through the meditation and then my voice will stop,
Leaving you with the music.
You can choose to come out when the music ends or you can simply drift off to sleep.
Lying down,
Make your way into a comfortable position,
Taking time to adjust your body,
Your pillow,
Your blanket,
Making yourself as cozy as possible.
Taking a scan of your body,
Checking that you feel as comfortable as you can be and there is nothing calling your attention away from rest.
Taking a deep breath in and a long breath out.
Take another deep breath in and as you exhale,
Feel yourself settle.
Let go.
Making any final adjustments so you can find stillness,
Completely surrender to all doing.
Know that you can move whenever you need to but to make yourself so comfortable you'll have absolutely no desire to move.
Begin to feel the stillness.
Rest in the stillness,
Bringing your awareness to the soft sound of your breath.
Inhaling,
Exhaling.
Be aware of your body breathing.
Nothing to do,
Just effortless awareness.
With a focus on shifting into the spring season,
Know that spring is arriving or perhaps it's arrived.
All of nature is waking up,
Rested and renewed and you can emerge rested and renewed too.
Setting an intention for this spring sleep meditation,
Saying silently to yourself,
I shift gracefully into rest,
Awakening to a season of renewal.
I shift gracefully into rest,
Awakening to a season of renewal.
Now moving through your body with effortless awareness,
Allow the mind to shift from one body part to the next.
Aware of any sensations,
Thoughts or feelings that may arise but without attachment.
Simply noticing and moving on.
Bringing your awareness to the space between your eyebrows,
Softening,
Allowing that softness to move through the cheeks and the jaw.
The hollow of your throat,
Through the right shoulder,
The right elbow,
Wrist and fingers and easing over to the left shoulder,
Elbow,
Wrist and fingers.
Shifting to the heart center,
Through the ribcage,
To the belly,
Through the right hip,
The right thigh,
Knee,
Ankle,
Foot and toes.
Moving to the left hip,
The left thigh,
The knee,
The shin,
The ankle and toes and moving back up to heart center.
Notice your chest rising and falling with each breath.
Notice your body breathing.
Nothing to do.
Keep breathing in this way without effort,
Allowing your body to rest here for as long as you wish.
