Welcome to the sweet dreams meditation.
Please make yourself comfortable,
Perhaps on your mat or in bed and prepare to soften,
Rest and surrender to prepare for sweet dreams.
You may wish to place one hand on the belly and one hand on the chest if that feels comfortable.
You may wish to close the eyes or just have a soft gaze and then bring awareness to the breath.
Begin to notice the rise and fall of the torso as the air comes in and out.
Take your time with these next few breaths.
No need to control the breathing,
Just allow the breath to happen to help calm the body,
Calm the mind,
And to prepare for sweet,
Sweet sleep.
Continue with a few more inhales and exhales,
Feeling the torso rise and fall.
Keeping that natural breath going,
Bring attention now to the top of the head.
We'll work our way down the body,
Bringing attention to each area,
Allowing each area to soften.
Prepare for sweet,
Sweet sleep.
Bringing the attention now down to the face,
Softening the eyes,
Softening the lips,
Softening the jaw,
Letting the tongue float away from the roof of the mouth,
Bringing attention to the throat,
Maybe swallowing a time or two,
Bringing attention to the shoulders,
Feeling them relax and soften,
Letting both arms become heavy,
Bringing attention to the fingers,
Maybe wiggling them just a little bit to be sure that they're soft,
Unclenched.
If the palms are face up,
The fingers might have a natural curl to them.
If they're face down,
Feel the support under the body,
Including under the fingers.
Bringing attention now to the torso.
You might still notice that rise and fall with the breath,
Trying to soften the breath,
Softening the body,
Bringing attention now to the pelvic area,
The pelvic bowl,
The hips,
Letting the hips feel heavy,
Feeling supported,
Bringing attention now to the upper legs,
The knees,
The lower legs,
Letting both legs find rest,
Let them feel heavy,
Feel supported underneath the legs,
Bringing attention to the feet,
Noticing if perhaps the toes could relax a little bit,
Maybe let the feet fall open,
Letting the feet and legs soften and feel supported.
Notice the entire back side of the body feeling supported.
Let the entire body begin to feel heavy,
Letting the body feel supported,
That you can truly surrender and soften,
And giving the body maybe a few more breaths to soften and surrender a little bit more.
Then perhaps you can notice that the body is soft,
Maybe a little softer than it was when you began tonight.
And now just quickly notice the mind,
The thoughts.
When our body softens and surrenders,
Sometimes our minds tend to focus a little bit more on thoughts that are floating,
Coming in,
And if any thoughts are noticeable,
Simply acknowledge them,
But let them float on by.
It may be helpful to come back to the breath to be able to maintain a focus in the present.
And anytime that the mind wanders,
That's okay.
Just come back to the breath again,
Noticing the rising and the falling in the torso.
At this moment between the Sacr conventional ports,
Stay in that point.
As you breathe in external,
And continuing to inhale and exhale mindfully,
Slowly,
Peacefully.
May you find peace in the body,
Peace in the mind,
And peace in the heart.
May you have sweet dreams as you fall asleep peacefully.
