Welcome to this meditation where you will prepare for a restful,
Rejuvenating sleep.
I know that not being able to fall asleep is a big struggle for a lot of people.
And really all we'd want to do is just lie down and drift off to sleep peacefully and then wake up in the morning restored and refreshed.
However often there's so much that is in our mind,
The way that we feel,
Our resistance to events in our life,
Whatever it may be,
That is in the way of us falling asleep peacefully.
And sometimes we don't even know why we can't fall asleep.
We just can't fall asleep.
But just know that within you,
You have a very peaceful place.
That when you access this place,
Which also happens to be your true nature,
You will find peaceful and restorative sleep.
So as you're lying down,
Start to slowly and mindfully breathe through your nose,
In and out.
That's your only task for now.
Don't worry about thoughts.
Just focus on the breathing.
I want you to create a list of the three main things that have been on your mind during the day that you were worrying about and put them into two categories.
One of them is things I can do something about and the other one is things I currently can't do anything about.
For the things that you can do something about,
Tell yourself you will do that as soon as you can and let it go.
Just free yourself from the thoughts about this.
From the things you can't do anything about,
Also free yourself and let them go with a loving acceptance.
Knowing that the resistance to them will not change anything,
Will only leave you worse off,
Letting it go and exchanging it with a peaceful awareness resting in this moment.
Now I'd like you to draw up another list of the main things you need to do tomorrow.
These are things that might stop you from falling asleep if you were to think about them.
Take them one by one and think about how you will complete them.
If you're not sure,
Just tell yourself that you trust yourself that you will find the perfect answer tomorrow.
But for now,
You will let go of them.
May Allah bless you.
You will let go of all to-do lists.
Starting to feel how much lighter you are lying here.
With nothing to do apart from drifting off into a restful sleep.
A sleep that you deserve,
That your body deserves for all the work it's been doing in the background.
How it's been healing you.
How it's been carrying you through the day.
All the different functions.
All the work that your mind has done to solve problems,
To try and make sense of reality.
But now it's time to let go and get ready for this gift of restorative sleep.
Just breathing slowly and mindfully.
And we have another trick up our sleeve.
There's a special breathing technique that we can do that will help us fall asleep with ease.
We breathe in for five seconds,
We hold for four seconds and we let go for eight seconds.
Meaning we'll breathe in for five seconds.
We hold for four seconds.
And we breathe out for eight seconds.
And repeat this process.
Breathe in for five seconds.
We hold for four seconds.
And we breathe out for eight seconds.
And repeat this process.
Breathe in for five seconds.
We hold for four seconds.
And we breathe out for eight seconds.
Feeling how your body starts to sink into the mattress that you're lying on.
Starting to get heavier,
Although you're also feeling light at the same time.
Resting here perfectly.
Ready to receive this gift of a restorative sleep.
Just keep going with that breathing technique.
As it really calms down your mind.
Breathe in for five seconds.
We hold for four seconds.
And we breathe out for eight seconds.
You're doing amazing work here.
Drifting off deeper and deeper.
With your body feeling heavier and your being feeling lighter.
You deserve this sleep.
Everything is taken care of.
You can let go.
You can surrender to this moment.
As you fall asleep,
When you're ready.
I'm wishing you a good night.
Much,
Much love.
