Hi,
My name is Dani Fankhauser and I'm a meditation teacher and energy healer.
Today we're going to do a meditation for sleep.
This meditation will help you fall asleep gracefully and easily or return to sleep if you wake up during the night or perhaps simply be a restful companion with you in the healing dark.
Research shows a meditation like this reduces stress and cortisol when practiced daily for just eight weeks.
When we shift our nervous system into rest,
The body's innate healing takes over.
So now,
Let's rest.
To get the greatest benefit,
Do this meditation lying down where you intend to sleep for the night.
Arrange your pillows and blankets for supreme comfort.
Do any final stretches,
Shaking out your hands and legs or wiggling your hips until you feel settled.
And now,
Let's breathe deeply.
Feel the air coming into your belly and into your chest.
And then melt and relax as you feel the air release all the way down until you feel the air release in your chest.
Feel the air release all the way down until there's no air left.
And again,
Breathe deeply,
Letting your body take exactly what it needs,
Filling up with air,
And then letting it go on the exhale.
And one more deep breath,
Just like that.
And exhale,
Let it go.
Now,
We're going to move through a body scan,
Which balances the emotions and boosts regulation.
Then we'll move into a beautiful visualization.
And finally,
We'll end with some affirmations.
It's absolutely perfect if you drift off to sleep at any time.
Know that the words will still meet you in any stage of consciousness,
And your mind will take in what it needs.
If you find distractions come up or your thoughts wander,
Simply anchor in to my voice.
Let your body be still and feel your breath moving through you.
So let's begin.
Feel your body completely supported by the surface beneath you,
The soft fabric,
The soft mattress.
Allow your body to be heavy.
Allow your body to rest easily,
Completely supported by the surface beneath you.
And we'll start at the top of your head.
So with your eyes closed,
With the surface beneath you,
Allow your mind to anchor into the other senses,
Into the sense of feeling.
And feel into the top of your head.
Notice if you feel any pressure,
If you feel weight,
If you feel any tension.
And feel into the top of your head.
Notice if you feel any pressure,
If you feel warmth or cooling,
If you feel any kind of tingling,
Or perhaps you feel nothing at all.
Notice what you feel here at the top of your head.
And allow it.
No judgment,
Just noticing.
And we'll move down to the back of your head.
Again,
Scanning,
Noticing.
No judgment.
Just observing.
Sensing and feeling.
And then we'll move down to your forehead.
And come to your forehead,
To your eyebrows.
Notice what you feel.
And move on to your nose,
To your lips,
And down to your chin and jawline.
Notice what you feel.
No judgment.
Just observing,
Just feeling.
And come down to your neck.
Feeling into the front of your neck,
The back of your throat.
Notice,
Observe,
Then move on.
Come through your shoulders,
Your shoulder blades.
And scan down the tops of your arms.
Notice your elbows.
Notice your shoulders.
Notice your shoulders.
And scan down your lower arms.
Notice your wrists.
And scan down into your hands.
All the way down to the tips of each finger.
Feel into that space.
And come back to your chest and your upper back.
Notice any feeling on the skin,
The touch of clothes,
The temperature of the air.
And scan down the sides of your body.
And scan down to the middle of your chest,
The middle of your back.
Notice your upper belly.
Notice your low back and your low belly.
And scan down to your hips,
Noticing anything you feel here.
Whether it's pleasant or unpleasant,
Just noticing and just letting it be.
Now scanning down your upper legs,
The front of the legs,
And the back of the legs.
Notice your knees.
Notice your lower legs.
Notice your ankles.
Notice the tops of your feet,
The soles of your feet.
All five toes,
All the way out to the tips of your toes.
And now we'll scan back up the body.
And as we scan back up the body,
As I name each body part,
Imagine that your body is melting and dissolving.
Imagine that your body is melting and dissolving,
Sinking deeper,
Deeper into the blankets,
Deeper into the surface of your bed.
The tips of your toes,
Melting,
Sinking.
The soles of your feet.
And the tops of your feet.
Your ankles.
Lower legs.
Your knees.
Your upper legs,
Melting,
Sinking.
Your hips.
Your legs.
Low belly and low back.
Upper belly and middle back.
Chest and upper back.
Tips of your fingers.
The backs of your hands and the palms of your hands.
Your wrists.
Lower arms.
Elbows.
Upper arms.
Both shoulders and shoulder blades,
Melting and sinking.
Back of the neck and throat.
Jawline and chin.
Your lips,
Melting,
Sinking.
Your nose.
Your mouth.
Your mouth.
Eyes,
Eyebrows,
And forehead.
The back of your head,
Sinking,
Melting.
And the top of your head.
Now your full body.
Letting go.
Releasing.
Surrendering.
Melting.
Dissolving.
And drifting.
And imagine your body is now supported on a cloud.
And the surface and the outline of this cloud is golden.
And this golden surface is perfectly molded to the shape of your body.
So much that you can't see it.
Your body feels as if it's become a part of this cloud.
This cloud is made of water molecules.
And as you're perfectly molded next to this cloud,
Your body is able to soak up these water molecules.
To drink.
To refresh.
As your body fills up with this water from this cloud.
And as you remain perfectly still,
The rocks and the dirt settle to the bottom.
And as the sediment settles to the bottom,
Your body is absolutely crystal clear.
These rocks,
This sediment,
Now separated out,
Becomes heavy.
And they drop out of the cloud.
And they drop down to the earth.
These rocks become crystal clear.
And they drop down to the earth.
These rocks become part of the earth.
And you feel free.
You feel lighter.
And completely clear.
And completely clear.
And now,
As I repeat these affirmations,
Let the words vibrate through your body,
Feeling them in your heart center.
I am safe.
I am held.
I am here.
I am ready for deep sleep.
I am safe.
I am held.
I am here.
I am ready for deep sleep.
I am safe.
I am held.
I am here.
I am ready for deep sleep.
I am ready for deep sleep.
I am ready for deep sleep.
I am ready for deep sleep.
I am ready for deep sleep.
I am ready for deep sleep.
