Welcome to the Calm Before Sleep meditation.
You can use this meditation as you are laying flat in bed,
You can be sitting up,
You can sit on your cushion or in a chair,
Wherever you are most comfortable.
It's wonderful if you want to head off into sleep after or if you just need a break for calm in your day.
Let's begin.
Let's begin by focusing on your breath as you align into a comfortable position with your spine as straight as you can.
If you're laying down,
You can adjust your chin slightly toward your chest to give a little space in your neck and bring your shoulders down away from your ears.
And you want your spine to be straight,
Not stiff.
Your legs can be straight out or crossed,
Whichever is most comfortable for you.
And I want you to begin noticing your breath,
You don't have to do anything special.
Just breathe in and out.
In and out.
And come in to yourself.
Just arrive inside your body,
Being aware of the space that you're occupying.
And allow yourself to just sink into that space and feel alive yet calm.
Just let yourself breathe naturally.
It's such a beautiful thing,
Our breath.
Starting at the top of your head,
Allow yourself to feel relaxed.
Let all the tension go from your forehead to your eyes,
The muscles behind your eyes,
Your cheeks,
Your mouth,
Your jaw,
Your neck.
Think about a warm,
Calm,
Glowing light that is just surrounding you with calm.
Comes down your shoulders,
Your chest,
Your arms,
Into your torso,
Your tummy,
Your pelvis,
The tops of your legs,
All the way down past your knees,
Your shins,
Your calves,
Into your ankles and your feet.
And down the tops of your arms,
Into your elbows,
Your forearms,
And hands and fingers.
Imagine a soft,
Warm glow just enveloping you.
And let yourself breathe right here.
Let yourself feel surrounded by love.
You have done everything right today.
You are good.
You are loved.
Let yourself just feel that love wash over you.
And if other thoughts are coming into your mind,
Let them go.
You can notice them coming in and just let them slide on through.
They don't need to be attended to right now.
This space is for you.
It's for you and your health and well-being.
Bring your attention to your breath.
Just feel how calming that can be.
You don't have to do anything right now.
Just rest.
May you feel love.
May you feel peace.
May you be happy.
May you be safe.
May you feel ease.
May you feel love.
May you be safe.
May you be happy.
May you feel ease.
Allow yourself to be totally relaxed right now.
Just breathing.
Just relaxing.
You are loved.
You are dearly loved.
Stay calm.
