Welcome to Sleep Deep,
A meditation designed to help you have a restful and restorative night's sleep and drift off into a beautiful world of dreams.
So we're just going to begin now by coming into a very comfortable lying position,
Coming onto our backs,
Relaxing our body flat or perhaps with a pillow if that's comfortable for you.
Just coming into our breath.
A little of deep inhale and exhales through the nose.
We're just going to start by scanning through and putting the body into a restorative mode.
So we're bringing a sense of softness and surrender to the head to start with.
Letting the back of the skull sink into the surface beneath you.
Allowing for the jaw to be soft.
Letting your facial expression to be soft and blissful.
For you to breathe into your forehead.
Breathe into the sides of your head and your ears.
Breathe into the under part of your chin.
Just softening that whole range of the head there.
Breathing into your eyes and sending them some healing and restorative attention.
There's nothing left to see now as the day gradually comes to an end.
So from your eyes you can already start to tell your body to come into this restful state.
Bringing your breath and attention now into the throat.
You've engaged in much communication and speaking today perhaps and just allowing all those little muscles in the throat to be soft.
To almost melt into your neck.
The muscles in the back of your neck can also be relaxed now as your head sinks effortlessly into the surface beneath.
And as you draw upon your next breath exhaling down the awareness comes into your chest.
Bring the muscles in your chest allowing it to be open and relaxed.
Shoulders,
The back of the shoulders in contact with the surface beneath you.
Just bringing a couple of natural breaths into the heart.
Letting go of any emotions or residual feelings here.
Connecting yourself to this intimate moment with your body and being.
Bringing a calm breath here to the heart.
Letting it soften and sensitise to the intimacy of your body and the closeness of this moment.
And upon your next breath shifting the awareness further down into the belly.
Feeling it rise and fall with each breath.
Giving you a very gentle and restorative rhythm.
Feeling how the ribs can also be soft as they naturally expand and contract with the breath.
And feel that this softness can be taken into the lumbar spine,
To the lower spine and the muscles surrounding it.
Feeling you can have softness,
Openness,
Presence here.
Feeling into your lower abdomen now.
And this area associated often with drive,
With creativity and willpower.
Perhaps it's been very active giving you that impulse during your day,
But now you can just open to letting it all go.
Allowing for anything accumulated or still bubbling in this area to just be let go of.
And using your breath to just clean and purify and come into this regenerative state.
And breathing now even a little bit lower into your hips and the base of your spine.
We also accumulate a lot of tension here standing,
Walking.
All the activity of our day can now just be acknowledged and released.
Feeling that the joints in the hips can be very soft.
That they can restore.
And with your breath you bring this energy and potential down the legs.
Relaxing the hamstrings and quadriceps,
The muscles in your thighs.
Softening the knees.
And feeling how the whole back of the leg can be in contact with the surface beneath you.
Feeling heavy.
Feeling weighted.
Feeling the weight of this support underneath us.
Feeling your ankles and all the small little stabilising muscles around your ankles can also just be given this time.
Without pressure.
With breath and presence.
And that all the little muscles and bones in your feet and your toes can also feel soft.
As if they are slightly floating.
Feeling into your whole body now.
Relaxed.
Arms,
Shoulders,
Elbows,
Wrists and hands also cushioned,
Supported by the surface beneath you.
Expanding your awareness into the whole sensation of the body.
Into observing your whole body at rest.
And perhaps picking up on any areas that may need a little extra attention.
That may be holding a little bit.
Just intuitively sending love and breath and presence there.
Wherever feels good.
And really letting go of the mind.
Observing any thoughts.
Just continuing to breathe from this position of awareness and sensitivity to your body.
With each breath now just feeling a little bit lighter.
Make your body so rested that you can begin to detach from the material and open to the wisdom,
To the nurturing,
To the beauty of your dreams.
Priming yourself for a restful and restorative night's sleep.
And to connect with the wisdom of your heart,
Soul and that of the dream world.
And in these final breaths just saying thank you to your body.
Thank you to the stillness.
Thank you.
