10-Minute Meditation To Prepare For Sleep

Join me for this ten-minute mediation accompanied by the sound of gentle waves. After settling, in we'll move through a body scan to let go of any tension from the day as we move towards a state of deeper relaxation and prepare for a restful night of sleep.
This track contains ambient sounds in the background

Transcript

Welcome to this 10 minute meditation to fall asleep. Take a moment and get into a comfortable position either sitting or lying down with your eyes closed. If you need to, Take a moment to pause this recording and settle in. Once you're comfortable, Take a slow, Deep inhalation, Feeling the air entering all of the parts of your lungs, Into the back of your body, The sides of your body, And down into your belly. With an audible sigh, Release the air through your mouth, Taking your time and emptying the full amount of your breath. Inhale deeply one more time. Let your breath slowly fill the entirety of your lungs, And exhale, Letting go. If you're feeling any lingering tension or stickiness in your chest, Take one more deep breath. Otherwise, Gently let your breathing fall to a natural rhythm, Rising and falling like the waves of the ocean. Over the rest of our time together, If you notice any thoughts popping up, Just take a moment to acknowledge them and imagine the waves gently carrying them away. You're going to move through a body scan, Beginning in the tips of your toes and moving up through to the top of your head. On your next inhalation, Envision the breath moving all the way down into your toes, Filling the tops and soles of your feet, Exhaling and letting your feet dissolve with a warm, Relaxing feeling. Inhale gently into your calves and your shins. Exhale, Releasing, Dissolving. Inhale into your thighs, Into the fronts and backs of your legs, Your glutes. Exhale, Letting go, Releasing and holding on. Inhale into your hips, Your glutes, Your pelvis. Let go, Letting the sound of the waves gently carry away anything you're holding on to. The hips can hold so much tension and emotion. Let's take one more inhalation and exhale. Next let's breathe into our bellies, Allowing your muscles to be soft. So many of us spend so much time holding our tummies in. There's no need to do that now. Just release. Let's take one more breath into our bellies, Really letting the air fill the space and exhale, Feeling the muscles relax a little bit more. Next we'll breathe into the full 360 degrees of our lungs. And exhale. Inhale, Letting the breath travel down the arms, Into the hands, The fingers, The palms. Exhale, Feeling the weight of our arms on the earth or the surface we're lying on. Inhale through the back of the neck, Up through the jaw, Into the brow and back of the head. Exhale letting the sound of the waves carry away any lingering tensions. Maybe letting the brow relax, The jaw unclench. If you need to, Take another inhalation into the face, Perhaps into that space between your eyebrows. We spend so much time looking at screens on our computers and phones. Exhale and just let go. Let your breath fall into an easy rhythm like the waves of the sea. We're going to stay here for a few minutes. If you feel anything come up, Any thoughts or anything in the body, Just breathe into it and let it go with the next wave. We're going to stay here for a few minutes. We're going to stay here for a few minutes. We're going to stay here for a few minutes. We're going to stay here for a few minutes. We're going to stay here for a few minutes. We're coming to the end of our time together. Remember that you are enough, That you are part of the earth and the earth is part of you. You're welcome to lie here as long as you like. Thank you for sharing this practice with me. Sleep well.