Hello and welcome to this meditation where we will calm the body and the mind for sleep.
As you settle in and find a comfortable position to rest,
I invite you to take a couple of deep breaths.
Filling up your lungs with oxygen and letting something go with each exhale.
And as you return your breath to its natural rhythm,
Just watch the air as it exhales through your nose and gently flows out into the room.
Now watch your breath as it surrounds you,
Each breath linking with the last as it begins to form a bubble of energy around your body.
Notice how each gentle breath slowly builds this bubble.
And once the bubble is complete,
It continues to ebb and flow with the rhythm of the breath.
This bubble of energy is your protection while you sleep.
It is exactly the right temperature,
Soothing you,
Pulsing with your body as it breathes.
Within this bubble you are completely safe.
Your home,
Where you can be the person you are when you are by yourself.
No expectations,
No people pleasing,
Just you.
Held within your bubble.
Your place to let go of everything and allow yourself to sink into the wisdom of the body.
And just notice if there is anything inside this bubble that you can move outside your bubble for the night.
Any stress or constriction in your body.
Gently release it and watch it flow out and away.
So you are completely surrounded by calm,
Nourishing energy.
Every cell in your body settling down.
Almost like they are all closing the curtains and curling up warm and cosy for the night.
Secure within your bubble.
Let your mind wander into dreamland and just be.
You are completely surrounded by calm,
Nourishing energy.
Gently release it and watch it flow out and away.
Gently release it and watch it flow out and away.
Gently release it and watch it flow out and away.
Gently release it and watch it flow out and away.
Gently release it and watch it flow out and away.
Gently release it and watch it flow out and away.
Gently release it and watch it flow out and away.
Gently release it and watch it flow out and away.
