This is a guided meditation to support your mind and your body in relaxing into the experience of sleep.
You can listen to this meditation at any time,
Be it during the day when you have a quick moment to catch a nap or at night when you're ready to float off into a long night's restful experience of sleep.
Let's welcome in a large breath,
Pulling in as much air as you can.
And slowly releasing.
Inviting in another gentle,
Beautiful breath.
This time let's count one,
Two,
Three,
Four.
Take a deep,
Deep breath,
Take a deep breath,
Take a deep breath,
Take a deep breath.
And now one more breath in at your own pace,
Gently,
Lovingly welcoming in.
Peace and calm.
And exhaling,
Gently releasing.
Beautiful.
Earning our attention to breath and welcoming in a few soothing moments of breathing is always a wonderful way to give our mind and body a break.
And now let's move beyond that break into a state of deep,
Sleepy relaxation.
I invite you to turn your attention to your right palm and hand,
Inviting each finger one by one to slowly relax.
And then moving your attention to your wrists and again inviting in relaxation.
As you breathe in a gentle breath,
Imagine that that relaxation is now expanding up your forearm to your elbow.
Relax your right bicep and your entire upper arms.
As you exhale,
Inviting your shoulders to drop,
Noticing that right shoulder dropping down and that breath releasing down into your hip and the relaxation expanding all the way down.
Your right leg,
Your knee,
Your ankle moving across your foot and even your pose now gently relaxing.
You need to gently breathe in and deepen our internal experience of peacefulness and calm.
Gently deepening that breath,
Invite that relaxation now to expand inside your mind.
Sounds that you notice,
There's just tiny waves of relaxation moving through your ear and that relaxation is now cradling the entire right side of your head and expanding into your brain and noticing the entire right side of your body,
Of your mind is now deeply relaxed.
Deep is so lovely when we are relaxed.
Beautiful.
And let's now shift our focus to the left palm and hand.
Again relaxing each finger one by one.
Breathing in that gentle experience of relaxation,
Inviting the energy to expand to your left wrist,
Moving your arm and your elbow.
Feeling your breath as your left bicep,
Your upper arms drop into a state of deeper relaxation.
Noticing your foot,
Apparently moving and aware that relaxation is expanding within you,
Your leg,
Your knee,
Your toes,
Your left side gently falling in the pattern of your right,
Feeling completely soothed and relaxed.
We give that gentle breath in and that slow,
Easy release.
And noticing how your breath is like a gentle massage against your mind,
Your left brain,
Fully relaxing into a state of calm and welcoming the opportunity to do this for you.
And with another gentle breath in,
Let's invite the awareness to the tippy top of our head.
Start expanding down the back,
Allowing the weight to generate relaxation.
Bounce back slowly following through,
Shoulders drop even more deeply down into a state of peacefulness.
Letting your spine to slowly relax and your nervous system within.
There are 33 bones within your spine and each of them relaxing one by one,
Your lower back.
Breathing in that relaxing,
Cleansing air.
And then really,
You have to be very calm.
Your pelvis,
Your glutes,
Your legs,
And now your knees.
And with continued breathing,
Inviting in a deeper sense of sleepiness and calm.
We're going to move through one more scan.
I am inviting the front of our system to move more deeply into a calm relaxation.
Turn our attention now to our forehead.
Notice if there's any tension or fogginess,
Just invite it to melt away.
Now in the brow to soften,
Gently breathing in as the third of your brain is soothed.
Relax and become.
Notice that your eyes are now beginning to relax.
Even if they're making tiny movements,
It's a good part of their relaxing sequence,
The little muscles letting go.
Notice your nose as you gently breathe in,
Welcoming the soothing,
Calming air.
Relaxing the muscles of your jaw and your mouth,
Inviting your tongue to float or rest calmly.
Moving down,
Allowing your throat to relax.
With each breath,
Noticing that soothing energy expanding in your lungs,
Deepening,
That sense of calm expands to your heart,
Your ribs,
Down into your stomach.
Vital organs slowly being invited to be soothed and calm and relaxing.
Moving the way down through your core,
So your legs now connecting and releasing and bringing a deeper sense of calm.
Very good.
Your body is so relaxed now.
Let's enjoy this feeling and now invite our mind and our body to go deeper.
A fully relaxed body invites sleep to come easily and effortlessly.
I invite you to make a gentle fist with your hands and now squeeze as hard as you can for five seconds.
And let go completely.
We're inviting any remaining tension to come to the service and then release.
Inviting your entire arms to flex all six seconds and again,
Completely release.
And move into your chest and your core inviting that tension,
That strength.
Let's invite your pelvis,
Your hips,
A state of tension for five seconds and release.
Now your entire legs as much as you can,
Tense those muscles.
And release.
Your legs fully relaxed.
And finally,
Using your feet,
Curling your toes,
Holding two,
Three,
Four,
Five and release,
Relaxing your feet and inviting peacefulness and calm to spread throughout your body.
Releasing any remaining tension invites us to now move into a state of not doing anything at all.
Let's breathe and allow yourself to be.
Allow your body to adjust to anything it sees,
It needs.
Allow your body now to have complete freedom from thought.
Invite it to heal what needs to be healed.
Arrest what needs to rest.
It will do exactly what it needs now without any effort.
This is the natural state of your body when you allow your mind to step away from it.
When the mind gets out of the way,
Our bodies can take charge in miraculous ways.
And this is what sleep and rest are for.
We think fully allows for our mind to let go so the body may regenerate.
Allow yourself to now nap or to drift into a deep,
Beautiful night of soothing,
Healing sleep.
Allow and invite the body to do what it does best.
Rest.
