My name is Jordan Rowe and welcome to this deep sleep meditation.
As we begin this meditation for deep and restful sleep,
Let's make sure that we are in a cozy and supportive environment.
Make sure the room you are resting in is dark.
You may wish to place a scarf over your eyes if there is any residual light shining through,
As this helps to send the right messages to your circadian rhythm as well as stimulate the natural production of melatonin.
As you settle into this darkness that's offering you a precious time of rest and reset,
Let us first begin in a seated position.
Taking a moment to open your attention and observe where you may be holding tension in your body.
Dedicating this moment to bringing a gentle stretch here,
Slow movement to release anywhere in your body that you may be still holding on,
Perhaps rolling the head from side to side,
Stretching into the neck,
Maybe reaching one arm up overhead to stretch through the lateral sides of the ribcage.
Wherever this intuitive movement to relax your body is guiding you,
Let your breath be full here.
Breathing deeply into the very bottom of your belly and slowly combing the stillness.
Bring yourself to lie down and let this last moment of adjusting yourself be a sort of demonstration of self-care.
Check in with your temperature.
Do you need an extra blanket?
Would you like another pillow behind or between your knees to support your alignment?
Listening for what may support the body tonight.
And as we settle in,
Let us take three deep breaths.
Breathing in deep and slowly sighing out an audible exhale.
One more time and on the out breath,
Sighing out the sound of total relaxation.
And again,
Even if you don't feel it yet,
Exhaling a sigh of relaxation.
Letting the jaws soften with each out breath.
Letting the tongue hang heavy in the mouth and the front of the neck to relax and release any and all tension.
Feel where your body makes contact with the bed beneath you.
And mentally,
Give yourself permission to let go into its support.
As we enter into this restful and in-between state,
Let us take a moment to connect to something you are grateful for today.
Do you have it in mind?
Notice all of your focus on this gratitude.
Notice the sensation of it in your body.
How does it feel?
The warmth,
Tingling,
Weightless,
Or even a calming sense of heaviness in the body.
Just allow your focus to rest here and savor these sensations.
Now placing your focus back onto your breath.
Breathing slowly and steadily in and out through the nose.
I invite you to really take your time with each exhale.
Allowing yourself to savor it.
To slow down even more during it.
Now imagine breathing into the crown of your head.
With each inhale and exhale that moves through here.
The crown of your head empties,
Becomes heavier and more relaxed.
Breathing in,
The breath circulates into the crown of the head.
Breathing out,
The head sinks heavier into the support of your pillow.
Breathing in,
The scalp melts with relaxation.
Breathing out,
You feel the delicious sense of release.
Breathing down to the forehead,
The face,
The ears,
Neck,
And jaw.
Breathing in,
Emptying everything that was being stored here.
Breathing out,
Softening,
Softening,
Softening.
Breathing in,
All the muscles in the face settle into deep relaxation.
Breathing out,
The forehead becomes fully heavy with no tension remaining in it.
Breathing in,
The jaw,
Ears,
And neck are relaxed.
Breathing out,
They rest heavy into the support of the pillow.
Breathing the breath down into the chest and shoulders now.
Breathing in,
The tension clears out of the muscles,
Out of the ligaments,
Even the hard to reach places.
Breathing out,
You feel a warm sensation of heavy relaxation.
Breathing in,
You notice already the sensation of sweet relaxation.
Breathing out,
You melt into the bed beneath you.
Now breathing into your arms,
Breathing into the upper and lower arms,
The wrists,
And even the palms.
Breathing out,
You feel another layer of tension peel off.
Breathing in,
The top half of your body weighs heavy and relaxed.
Breathing out,
You feel safe and in the right place.
Breathing down to breathe into the stomach and hips.
Breathing in,
Feeling grateful for all the work your organs do.
Breathing out,
A sense of peace washes over you.
Breathing in,
The stomach and hips fully relax into the wave of your breath.
Breathing out,
They become heavier,
No longer holding on anywhere.
Breathing down into the quads,
Breathing in,
Feeling all of your attention gathering here.
Breathing out,
Releasing all the tension that you didn't know you were still holding.
Breathing in,
Your quads rest heavy,
Breathing out,
A sense of warmth floods through them.
Breathing the breath now down into the knees and calves.
Breathing in,
Welcoming this breath in.
Breathing out,
Releasing into the support of the bed beneath you.
Relaxation creeping in more and more,
Breathing in and out.
Moving the breath all the way down into the toes and feet.
Breathing in,
Feel all of your body light up with soothing relaxation.
Breathing out,
A blissful heaviness washes through you.
Breathing in,
Your feet fill with warmth,
Breathing out,
They fall heavy and relax deeper into the support of the bed.
Breathing in,
Allow these little reminders to wash through you,
Knowing you do not need to try to pay attention or hold on.
You can allow yourself to drift off at any time.
I have done my best today and now,
And now deserve to rest.
I am safe,
Everything is okay,
And I am allowed to fully relax.
I am grateful for my warm bed.
I embrace peace as I fall asleep.
I am loved and valued.
My body deserves a good night's sleep.
Tomorrow is full of wonderful possibilities.
Breathing in,
I am at peace,
Breathing out,
I am fully relaxed.
I take good,
Loving care of myself.
I am grateful for the person I'm becoming,
And I allow myself to fully rest.
I am grateful for the person I am becoming,
And I allow myself to fully rest.
