Hi,
I'm Dhanadhar Bishof.
Welcome to this meditation to help you prepare for sleep.
We will bring a gentle relaxation to your body,
Releasing your day,
And coming fully into this present moment to set you up for a deeply nourishing rest and a fresh new day tomorrow.
So settle in and as you get comfortable,
Prepare your space for your own ease.
Perhaps lying down in your bed,
Adjusting your pillows,
Getting cozy.
And when you are ready,
Closing your eyes and going inward,
Deepening your breath,
Feeling your whole body soften as you exhale.
Inhale deepening your breath.
And exhale letting go.
Noticing if there are any leftover feelings or residue from the day,
Any tension in your body,
Just notice what's there as you breathe and soften.
Open your breath to wash through you,
Clearing your day.
And as you relax,
Think of what you have planned for tomorrow when you arise.
Take a deep breath in and letting go on your exhale,
Releasing any attachment to the specifics,
Allowing room for tomorrow,
Allowing for the highest unfolding to arise.
And go into your heart center and call in your soul's light.
Letting that light surround you as you breathe.
And remember that you are your soul and your soul is you.
Relaxing.
And now sensing the souls of those in your home and the animals and the plants in and around your home.
Just sensing and sharing your soul's light with them.
Coming back to your heart,
Perhaps placing your hands on your heart.
Breathe.
And as much as you can,
Follow yourself to sleep,
Noticing the process of crossing into sleep.
Breathing and exhaling.
And letting your breath find its own easy rhythm.
And now scanning your body,
Relaxing as you go,
Starting at the top of your head,
Your forehead,
Your eyes and the muscles around your eyes.
And your cheeks,
Your temples,
Your jaw,
Your tongue.
Relaxing your throat and your neck.
Feeling the back of your neck and the back of your shoulders,
Upper back softening.
Noticing any tension in your throat and your shoulders.
And now letting go.
Your shoulders are relaxing,
Feeling heavy and soft.
Feeling any adjustments you might need,
Perhaps stretching your shoulders to your ears and letting them go,
Or adjusting your body in some other way.
Relaxing down your arms,
Your elbows,
And the inside of your elbows,
All the way down to your hands and fingers.
Relaxing as they rest on your heart.
Breathing into your heart area,
Letting go of any tension or heaviness,
Melting it all away.
Taking your time at your heart,
Your precious heart.
Relaxing down into your abdomen and all of your organs.
Breathing into your belly,
Feeling it soften.
Seeing if you can find any other small area that wants to soften in your belly.
Breathing into your hips,
Into the large muscles of your glutes and your thighs.
All the way into your bones,
Relaxing your knees,
The backs of your knees,
Your calves,
Your ankles,
All the way down to your feet and your toes.
Feeling how it feels to completely let go.
Breathing your breath.
Now going even deeper,
Feel yourself floating like you were in a warm pool of water.
Quiet,
Peaceful.
You are completely supported.
Safely cradled by the warm water.
Completely relaxed.
Breathing in this feeling.
Drinking in this relaxation.
You are ready for a restful night's sleep.
Have a great night.
