Welcome to this meditation designed to help you drift into a peaceful,
Restful sleep.
Find a comfortable position,
Preferably lying down in bed,
Get super cozy and then gently close down your eyes.
Release any final movements before completely settling into stillness.
Begin by taking a long,
Full,
Deep breath in through the nose and exhale slowly and completely,
Releasing any tightness in the body.
With each inhalation,
Allow yourself to become more and more relaxed.
And with each exhalation,
Let yourself become heavier and heavier.
Feel the body become so heavy that you feel like a puddle of honey melting into the bed beneath you.
Let go of the day thus far,
No need to think or do,
Just simply being here.
Bring your attention to each body part as I name them and then fully let go and relax.
Beginning at the tips of the toes,
Relaxing through the soles of the feet,
The heels,
The tops of the feet.
Relaxing through the shin bones,
The calves,
Softening your knees.
This softness flows through your thighs now,
Front,
Back,
Inner and outer legs.
Relax the hips,
The space between the hips,
Releasing tension in your glutes,
Lower back,
Middle back and upper back.
Relaxing the ribs,
Front,
Side and back.
Release and soften your belly,
Allow yourself to breathe fully and deeply.
Relaxing the rib cage as it expands and contracts with each and every breath in and out.
Soften the ribs and the space between them.
Relax through the chest,
Front of the shoulders,
The tops of your shoulders and your shoulder blades.
Relax your upper back,
The space between your shoulders on the back body and the middle of your back.
Softening through the arms,
Upper arms,
As the elbows gently bend,
Forearms soft and heavy,
Wrists limp,
Hands heavy,
Fingers soften naturally curling towards your palms.
Feel this wave of relaxation all the way down to your fingertips.
The whole body now completely relaxed from the neck down,
Heavy,
Soft,
Completely at ease.
Inviting relaxation now into the back of the neck,
Each vertebrae all the way up to the base of the skull.
Softening the sides of your neck,
From your shoulders to underneath your jaw,
The front of the neck,
The throat,
Relaxing the jawbone,
Softening the chin,
The cheeks,
Your ears and your temples.
Relaxing through the back of the skull,
Top of the head,
Releasing any tension in the forehead as you soften your brows.
Bringing awareness to the third eye center,
The space between your brows.
And allow this space to be relaxed,
The bridge of the nose and nostrils soften,
The space between your nose and upper lip,
Space between your lower lip and your chin.
The lips are soft,
Maybe they gently part,
Tongue heavy in the mouth as you release the back molars.
If you're holding on to any tension in your eyelids,
Can you soften them?
Your eyes fall heavy in their sockets and your brain relaxed,
Soft and heavy,
Slumps to the back of your skull.
Continue to breathe slowly and gently,
The entire body now soft and still.
As you breathe,
Feel yourself drifting deeper and deeper into this place of rest.
Allow every inhale to invite softness into the body,
And each exhale brings you closer to sleep.
Release any lingering thoughts,
Let your breaths become natural and easy.
Give yourself permission to surrender,
To rest,
Knowing that you are safe,
Relaxed and ready to drift into a peaceful sleep.
Have the sweetest of dreams.
