Meditation for a peaceful night's rest.
So just to begin,
Coming into a comfortable lying posture,
We can gently close the eyes.
And you can gently notice if there's any anxiety or restlessness around getting to sleep.
See if you can maybe gently let go of any expectations or need for something to happen here.
And instead,
Resting on a gentle intention to allow your body to rest.
Sleep may or may not come,
But what we can do is allow the body and mind to deeply rest,
To be at ease,
To allow the body and mind the chance to be still,
To restore themselves.
We can begin by gently allowing any places of tension in the body to release.
Maybe we can allow the forehead to gently soften.
Just in the space between the eyebrows,
Allowing it to very gently float apart.
We might be able to allow the eyes to rest a little more deeply in their sockets.
We can allow the jaw to soften by just gently parting the teeth very slightly and allowing them to float back closed.
We might be able to allow the shoulders to drop a little or relax into the surface on which we're resting.
We can notice where the hands are and allow them to be soft and open.
Bringing our awareness to the places where our body meets the surface beneath us.
And just very gently allowing the body to ease,
To relax into the surface.
Allowing the back of the head to fully rest,
The shoulders to fully rest,
The upper back,
The lower back and the backs of our legs.
With each out-breath maybe releasing some tension,
Some holding,
Releasing our expectations.
Allowing ourselves to simply be in this moment,
To be with things as they are now.
Maybe notice any places of tension that are easy to release,
Just allowing them to let go.
Bringing our mindfulness into our two feet,
Just noticing what sensations are present there.
You can feel the points of contact,
Feelings of warmth or pressure,
Tingling or coolness.
Just noticing whatever sensations we notice in our two feet.
Finding our two feet,
Our care,
Offering the intention,
May our two feet gently rest.
May they be at ease in this moment.
Allowing the awareness to move into the legs,
Feeling where the legs rest.
Noticing any sensations in our two legs.
We can be at ease with whatever sensations are present.
It's okay for things to be just as they are.
Send in our care to our two legs.
May our two legs have this chance to deeply rest,
To be deeply at ease.
Noticing where your two hands are resting,
Feeling the points of contact there.
And feel the warmth in our two hands,
The sensations of pressure,
Tingling.
Offering some kindness to our two hands.
They've been busy all day but now they have the chance to be still,
To just rest here.
We can offer our two hands this moment to be peaceful after the day's activity.
Noticing the sensations in the two arms,
Points of contact.
Again whatever sensations are here are just as they should be.
No need for things to be different.
Allowing our arms to deeply rest.
Offering that kind intention that they can be at peace,
That they can enjoy this moment of stillness.
Noticing where the shoulders are resting.
Allowing the shoulders to rest deeply,
To release.
Again just gently noticing the sensations in the face.
Allowing the muscles in the face to gently soften,
Release.
Allowing the eyes to rest deeply in their sockets.
Enjoying this moment of stillness.
Where the face can simply rest,
Can be still.
You can notice the sensations in the area of the heart.
Just be mindful of any sensations in the chest.
Reoffering ourselves the intention that we might be well.
That we might gift ourselves this moment of peace.
We might allow ourselves to rest in this moment,
Letting go of the activity of the day.
To find this moment of quiet.
Letting go of any plans,
Any thinking.
Allowing ourselves to arrive more and more deeply in this moment.
See we can feel the soft breath moving in and out of our belly.
Starting to allow the edges of your consciousness to become warm,
Soft.
Allowing your consciousness to begin to sink deeper and deeper into a place of rest.
Beauty verse.
Fold in any feelings that arise back into this place of rest.
We don't need to fight anymore.
We don't need to make anything happen.
Just letting go as much as we are able to into this place of stillness.
Sun is rising.
And escalate your body out step by step.
Drifting,
Dropping deeply into rest.
