This meditation is for you to use when you're having trouble sleeping.
Maybe your mind is replaying your day or an event you were just at.
Maybe your heart feels heavy or maybe you're really excited for the next day and your mind feels wide awake and yet you know it's time to sleep.
I hope this meditation brings you peace and you're able to rest deeply.
Whenever you're ready,
Close your eyes to prepare the body and the mind to slow down.
My friend,
You've done enough today and now all you need to do is sleep.
Slow breath in through your nose.
Slow exhale out your mouth.
Slow exhale out your mouth.
Feeling every cell in your body start to slow down.
Feel the weight of your head,
Neck,
And shoulders drop into the pillow beneath you.
You can let go here.
There's nothing in this moment that you need to figure out.
Breathe in.
Exhale.
Feel the past float away.
Feel the future wait patiently.
In order to feel really grounded and held,
We'll begin our body scan at your feet.
Bring awareness to your feet.
Notice the energy in your toes.
Allow your feet to naturally fall.
Feeling the feet drop into your bed beneath you.
Feel the connection between your heels or maybe the sides of your feet against whatever is holding you.
There is nowhere for you to go.
Your feet can relax and rest into stillness.
Bring awareness to your shins and calves.
Relaxing the knees.
Maybe bring awareness first to the right knee.
Allow all the energy from the day to lift from the space.
Bring awareness to your left knee.
Allow the right knee to completely soften.
Feel every cell in the shins and calves relax.
It's ok if your mind is wandering even now.
Be gentle.
Bring awareness back to this moment.
Soften now into your quads,
Hamstrings,
The back of your legs.
Your hips just drop into your bed.
Feel your low back press into the coziness of your blanket.
Allow your belly to soften.
In this moment,
You don't need to use this part of you to sit or stand.
Rest in this beautiful non-doing.
Feel yourself sink into your bed a little bit more.
Feel the upper back or the sides of you relax.
Inhale.
Allowing your heart to rest.
Feeling soothing energy wrap your heart.
Knowing that your heart can rest here.
There's no right or wrong way to feel.
Can let go of any feelings that are not yours to feel.
So that you can sleep and rest your heart and your mind.
Allow your arms to relax,
Your elbows to drop.
Feel your forearms all the way down to your fingertips.
The palms of your hands completely let go.
Feel the softening.
Exhale total relaxation.
Relaxing your neck,
Your jaw.
Feel your ears relax,
Your eyelids soften.
Feel the weight of your beautiful mind rest.
Feeling really safe and supported and held.
As you inhale,
Feel this relaxation wash over you.
Exhale,
Sinking deeper into the sensation.
Allowing yourself to drift,
To float,
Into sleep.
You can rest now.
You will sleep so well.
