Welcome to this meditation for sleep.
I invite you to lay down and get cozy.
Perhaps you'd like to lay on your back and let your hands rest on your belly or softly down by your side.
Allow gravity to do its work and sink into your bed.
As your body becomes heavy and weighted,
Allow all of your day's worries,
All the concerns,
All the to-do's to fall away as you come back into yourself as a human being,
Letting go of all you're doing and giving your body permission to rest.
Giving your mind permission to be at ease.
Taking a moment to orient yourself to your surroundings.
Looking around your bedroom,
Letting your eyes be soft,
No need to judge anything you see,
Just allowing yourself to take it in,
Noticing the windows,
Noticing the door,
Noticing the ceiling,
And then letting your eyes rest and softly close,
Feeling into your surroundings,
Noticing the weight of your blankets on your body.
Noticing any sensations of weight or heaviness in your body.
Noticing your back body as it's making contact with the bed and allowing yourself to sink even deeper into the bed.
Relaxing,
Letting go,
Allowing yourself to be held by the bed.
Turning your awareness into your body as you allow sleep to begin to come as you notice all you're feeling physically in your body.
Letting your awareness come to the top of your head,
Scanning down to your forehead,
Unwrinkling your forehead,
Letting your eyebrows be soft,
Relaxing your eyelids,
Relaxing your cheeks,
Relaxing your ears,
Letting your tongue be soft,
Unclenching your jaw.
Relaxing the front of the throat,
The back of the throat,
The sides of the throat,
Relaxing the shoulders.
We often carry the weight of the world on our shoulders.
Give yourself permission to put it down as your shoulders relax and become soft as tension begins to dissolve.
Letting ease flow down the length of your right arm,
Into your right hand,
Your right fingertips,
The palm of your right hand.
And sending that ease down the length of your left arm,
Into your left hand,
Fingertips,
The palm of your left hand.
Letting the relaxation expand into your chest,
Letting your breath deepen,
Letting your breath slow as you invite your body to rest and digest.
Soften your chest,
Softening your abdomen,
Releasing any tension or tightness.
Sweeping to the back body and inviting in ease.
Allowing tension to melt away as you sink deeper into your mattress.
As your body invites sleep.
Moment by moment.
Bringing in awareness to the hips.
To the hips,
Glutes and reproductive area.
Inhaling and ease and softening.
And letting the relaxation expand down the length of your right leg,
Right knee,
Right calf,
Right ankle,
Right foot.
And then down the length of the left leg,
Knee,
Calf,
Right ankle.
And then down the length of the right leg,
Right knee,
Calf,
Right ankle.
Noticing the bottoms of your feet.
Allowing them to soften.
And letting relaxation wash over every cell of your body.
Starting at the tips of your toes.
And as you breathe in,
Bringing the relaxation up to the top of the head.
And as you breathe out,
Letting it wash back down.
And as you breathe in,
Bringing the relaxation up to the top of the head.
And as you breathe out,
Letting it wash back down.
And inviting in peace,
Ease,
Relaxation,
Healing,
Love.
And as you breathe in,
Bringing the relaxation up to the top of the head.
And as you breathe out,
Letting it wash back down.
