Hello,
My name is Dr.
Trisha and I'm going to guide you through a brief meditation to bring about deep sleep.
Softly allow your eyes to soften,
Shutting down the busyness of the day and softly allowing your eyes to close.
You deserve a good night's sleep.
Breathe.
Feel the muscles of your face relax.
Feel a wave of relaxation along your jawline,
Your eyelids,
The sides of your ears,
And perhaps the top of your head,
The back of your head.
Allow everything to soften and relax.
Breathe.
Notice your breath slowing down,
Letting go of all that's happened today.
You deserve this deep sleep,
Continuing to drift into deep sleep.
Allow your shoulders to relax.
In the back of your neck,
Feeling the pillow in the bed supporting you.
Letting go of all the dramas and the worries of the day,
The roles you had to play,
The tasks,
Just letting that go.
This time right now is for you as you're going to be nourished in deep sleep.
Breathe.
There's no right or wrong way to do this.
If you have thoughts that arise,
Just note them,
But bringing the awareness back to my voice and your breath.
Breathe.
Notice your body softening into the mattress,
Feeling the warmth of your covers tucking you in,
Resting your body,
Feeling a sense of warmth arise.
Breathe.
Notice the rise and fall of your body,
The rise and fall of your belly.
Your breath's beginning to slow down as you relax into a deep and deeper sleep,
A deeper state of relaxation.
Continuing to let go of all that's happened today and what will happen tomorrow,
Knowing that you're going to be nourished by this sense of deep sleep.
As your body relaxes onto the mattress,
Noticing the head of Venus of your body onto the bed.
There's a sense of relaxation and heaviness in the hips,
Letting them deepen into the bed.
Feeling and relaxing everything of the day as you drift into slumber.
Allow the weight of your body release onto the bed,
Feeling your thighs relax onto the bed,
Into the backs of your knees.
Allow a wave of relaxation into the backs of your calves,
Into your heels,
Into the feet.
Just noticing in your body,
If there's any residual tension where you're feeling that tension,
And gently sending your breath and relaxation to those parts of the body.
May they relax.
May they be nourished.
And may they rest as you continue to deepen into slumber.
Allowing your fingers and toes to release,
Letting go of the day.
Allowing them to simply melt.
Feeling a wave of relaxation over your body and melting into the bed like soft butter melting.
Continuing to note how your body is feeling right now.
Where can you send your breath?
Where can you soften?
Where can you slow down?
You deserve this deep night's sleep.
Breathe.
You deserve this deep night's sleep.
Breathe.
Breathe.
