Welcome to this meditation that will help you let go of your day and fall asleep with ease.
My name is Elena and I will be guiding you through this practice.
Before you begin,
Make sure that the room is dark,
The temperature in the room is pleasant and all noises and sounds are minimal.
Prepare by coming into a comfortable position in bed.
Feel free to move if you must,
But if possible try to remain still.
While you are enjoying this meditation,
Stay warm,
Come into stillness and softly close your eyes.
If you're struggling to keep your eyes closed,
You may want to use an eye mask or an eye pillow.
Notice the position in which you are resting,
The texture and touch of the fabric on your skin,
The feeling of the blanket covering your body.
Notice the atmosphere in the room.
Remind yourself that right now there is nowhere to go,
Nothing to do,
Nothing to plan,
Just be.
Then begin to pay attention to your breath.
Observing the way your breath is softly flowing in and out of your chest.
Observe how your chest and your lower belly are expanding on each inhalation and relaxing on each exhalation.
And as you exhale,
Notice how your chest and your lower belly are expanding on each inhalation.
And relaxing on each exhalation.
Without forcing,
Begin to lengthen both your inhales and your exhales.
You can try counting to three as you breathe in.
Make the exhalations equal length.
If you find it easy at some point,
Make the inhales and the exhales longer.
Begin to observe your inner body,
Your heartbeat,
And the rhythm of your heart,
Your digestive system,
And the sounds and sensations in your belly.
Continue to observe your inner body,
The muscles,
The bones,
The connective tissue,
The organs.
See if you can relax your belly,
The muscles of your belly,
And the internal organs.
Send a wave of relaxation into your belly and internal organs.
Bring your attention to your chest area and your heart.
Notice the sensations in your chest and in your belly.
And in your heart.
Notice what's going on inside.
And see if you can relax your chest and your heart.
No effort,
No forcing.
Just giving your chest and your heart permission to relax and let go.
Bring your attention to your head.
Notice if your brain is still active and invite your brain to relax.
Let all the thoughts and worries melt away.
No need to try hard.
Just allowing for the brain to settle into a pleasantly relaxed state.
Relax the whole nervous system.
Noticing your breath once again.
Continue to deepen your breath without any forcing.
Deepening each inhale and each exhale.
Slowing down your breathing.
Now bring your awareness to your whole body.
See if you can make your back,
Your arms,
And legs soften and relax.
Your back,
Your arms and legs are becoming heavy and sinking softly into the support of your bed.
Then observe your outer body,
Relaxing your skin,
Your skin.
Relax your superficial muscles.
Relax your face.
Relax the tiny muscles around the eyes.
The crease between the eyebrows.
The muscles around your mouth.
The back of your mouth.
And the jaw.
Let the entire body relax and then go.
Preparing for restful sleep.
Letting go of your day.
Letting go of everything that happened.
And letting it remain in the past.
Letting go of the energies that have affected you throughout the day.
Letting go of the words that have been said.
And things that have been done.
Returning back to your essence.
Holding yourself with compassion,
Love,
And care.
As if you are embracing yourself as a child.
Accepting yourself completely.
Exactly as you are.
With compassion,
Love,
And care.
Wrapping yourself in a cocoon of compassion,
Love,
And care.
If you are dealing with a difficult emotion,
Visualize it leaving your mind and your heart space.
As you breathe out.
Breathing out all the difficult feelings and emotions.
So that you can feel lighter.
And more at ease.
With every out-breath,
Feeling lighter.
And at ease.
Now letting your mind settle into a state of deep relaxation.
Soft deep breaths.
Mind at ease.
Heart at ease.
Soft deep breaths.
Rest easy.
Falling asleep easy.
