Welcome to this guided meditation to help you fall asleep,
My name is Elka,
And I will be your guide I'll give you a few moments now to get even more comfortable Adjust your blankets,
Your pillow Get really comfortable and cozy As you begin to let this body settle Sometimes it can be helpful to add some slow movements Before allowing the body to fully rest Make some slow movements of your toes Your feet,
Maybe even the legs Your hands,
Your arms,
Your head And when you are ready Allow everything to hang loose,
To let go Creating a little more comfort This time and this space for yourself Giving away to the softness of your bed your pillow comfort of your blankets Allow your awareness to move to your tongue Feel your teeth,
Maybe rest the awareness in the jaws for a moment or two So that the jaws may soften,
Release We quite often hold tension here So notice if this is the case for you,
And is there a small adjustment you can make To release some of this tension And now take a deep breath into your nose Feel a swirl of air And hold the breath inside for a moment or two When you are ready Let go Now notice the way that you can feel and sense your tongue tip of the tongue the top of the tongue Even down to the base of the tongue In the pit of the throat Noticing if there's any tightness or tension that you might be holding here And is there a small adjustment you can make,
A little change to allow the tongue to relax And feel the jaws Is there any tightness or tension here gripping or holding Are you able to make a slight change,
Maybe release the lower jaw from the upper jaw Notice now the air inside your nose Feel the swirl of air here As you draw this breath in You might hold the breath for a moment or two And then release it out with a little sigh If it feels good,
Maybe doing this a few more times Drawing the breath feel that swirl inside Hold it for a moment or two Let a little sound out as you breathe out Freeing yourself Letting go And as the breath returns back to a natural pace that is right for you Maybe you could also become aware of the movement of breath inside your chest As the breath moves in it moves downwards providing more space inside Taking a few breaths Feeling the space inside Notice how the space increases each time you breathe in How much air feels good for you?
What is your perfect capacity?
How does it feel to create more space?
And for the next few breaths now Could you observe and feel how that out-breath feels?
Emptying the lungs Releasing this pressure The muscles around the lungs and the chest the back the front The sides give way Every time you breathe out Do the exhalations feel soothing?
How do your exhalations support you?
Pressure releasing Pressure releasing Noticing how the body is free to let go And for the next few breaths Could you observe the space in between the inhalation?
And the exhalation The kumbhaka There is a pause Feel that pause Rest in it for a few more breaths The space after the inhalation Before the exhalation and terra kumbhaka And let's make another little change to our breath Maybe now releasing that pause Starting a continuous type of breath The in-breath flows to the out-breath And the out-breath naturally flows into the in-breath with no spaces in between A continuous circular type of breathing Sometimes this breath can feel like a wave drifting in drifting out restful breath Naturally helping us to fall asleep And could you begin now to sense your eyes?
Drawing your awareness up to your eyes Feeling the eyelids Around the eyes the corners of the eyes the temples The eyebrows Do the eyes feel tired?
Are the eyes ready for rest?
And perhaps sensing and noticing any darkness or light here There could be even other sensations Notice all the sensations here.
Maybe there's darkness Light Colors patterns Textures Images stillness movement What is here?
How do you sense your eyes?
What about the space behind the eyes?
Traveling deeper behind the eyes into this space here Are you able to sense this space?
And there's a way now that you can become sensitive to listening ears open Receiving sound There could be external sounds outside the room feel your sense of listening Traveling from sound to sound sounds of my voice and recording Sounds drawing to you And so many parts of you listening And maybe now you could be aware of your stillness Feel how still your body is Starting at the toes the feet the ankles the lower legs the knees upper legs the waist the torso the arms head How does the whole body feel in this stillness?
Does the body feel heavy or light a quiet calming stream of sleep Sleepy current of energy Allow the sleep energy to fill your feet the lower legs the knees Your upper legs both legs quietly sleeping feel the waist And the torso fill with this calming sleepy energy filling up the lungs the chest the back and the shoulders Feel as it moves down both arms elbows forearms wrists hands calming sleepy light energy Feel it feel the head your whole body within the sleep shifting and drifting floating on a stream of conscious sleepiness And maybe you could see yourself resting here your body anchored into the bed Dense and sleep And feeling yourself floaty light as a feather and free Thank you for listening to restful medicine Sleep well dear one
