So here you are,
Your day is over and you're ready to sleep.
I'm so glad that you decided to listen to this bedtime meditation designed to prepare you for a deep and rejuvenating rest.
I hope that you're lying on a comfortable mattress and that if you're using a pillow,
You've positioned it in a way that's most comfortable for you.
Whether you're lying on your back,
On your side,
Or on your stomach,
Give yourself permission to completely relax.
You've ensured that the room is quiet,
Dark,
And comfortably cool for a great night of sleep.
All that remains is for your body and mind to embrace a state of gentle surrender.
If your eyes aren't already closed,
I invite you to close them now and to place your attention on your breath.
Simply notice the air that's moving in and out of you.
See if you can slow down your breathing as much as possible.
Every time you inhale,
Breathe in ease and relaxation,
And every time you exhale,
Breathe out stress and tension.
So you're breathing in ease and relaxation,
And you're breathing out stress and tension.
Be sure not to force anything here.
This slow,
Deep breathing should be relaxing.
You deserve to be at ease and to relax.
You deserve to be free of stress and tension.
Continue to slowly breathe in and out with your full attention.
Stay right here with your breath.
You are preparing your body and mind for rest.
Tonight,
You will rest.
Can you let go of your day?
Thoughts may be happening,
But they're of no use to you right now.
Stay in your body.
Stay with your breath.
I'd like to guide you through a body scan that will allow you to experience even greater relaxation.
And so I will ask you to scan your body with your attention,
Feeling whatever sensations may be present,
Sensations like tingling,
Heaviness,
Pressure,
Heat,
Coolness.
I will be inviting you to scan your body part by part for sensations.
I'll be asking you to notice these sensations without trying to change them.
I'll be asking you to bring a curiosity and an openness to whatever you're sensing,
To whatever you're feeling.
Let's begin at the crown of your head.
So place all your attention at the top of your head and notice what you feel.
Focus on the back of your head as it makes contact with the bed or the pillow.
There might be a sense of pressure or other sensations.
Just be curious about whatever sensations may be present.
And if you don't notice any sensations,
That's fine as well.
Now gently scan your forehead,
Scan your eyes,
Your ears,
And your nose.
Once again,
Notice whatever sensations may be present in these areas.
Continue to move your attention down your face,
Scanning your cheeks and your mouth,
Taking the time to scan your lips,
Your teeth,
Your tongue,
The entire inside of your mouth.
Now gently move your attention down your neck,
Focusing on your throat and the back of your neck.
I invite you to focus all your attention on your right shoulder.
Take a moment just to notice how your right shoulder feels.
And now slowly move your attention down your right bicep and tricep,
Scanning your elbow,
Your forearm,
Your wrist,
And your right hand,
Focusing on the palm of your right hand,
The back of your right hand,
And taking the time to scan all five fingers one by one.
Now I'd like you to shift your attention over to your left shoulder,
Focusing all your attention in your left shoulder and noticing whatever sensations may be present here.
Does it feel any different from the right shoulder?
And just like you did on the right side,
Slowly move your attention down your left bicep,
Your left tricep,
Your elbow,
Forearm,
And your left wrist.
Scan your left hand,
The palm,
The back of your hand,
And once again,
Take the time to scan all five fingers one by one.
Now guide your attention back to your shoulders,
Focusing on your shoulders and lower neck.
And now slowly move your attention down your back,
Starting with your upper back,
Moving down to the middle of your back,
Taking the time to scan your sides.
Can you be open and curious to whatever is present in this area of your body?
Moving your attention down to your lower back,
Noticing whatever sensations may be present here.
If thoughts arise while you're doing this,
Be sure not to make these thoughts into a problem.
Just see if you can let them go,
Let them be like clouds floating in the sky,
Moving across your mind,
And just come back to your breath,
Come back to your body,
And come back to my guidance.
Now that you've scanned your back,
Can you shift your attention to the top of your chest?
Slowly scan your chest and the area around your chest.
Maybe here you notice your heartbeat.
Focus all your attention on your ribcage and then move your attention down into your stomach.
Rest your awareness here for a few moments and notice whatever sensations may be present.
You may even want to reconnect with your breath and just notice the rise and fall of your belly with each in-breath and out-breath.
Maybe you had a meal not too long ago,
Or perhaps you had something to drink,
Or maybe you're no longer digesting anything and your belly is empty.
Notice whatever sensations are present in this area.
Can you move your attention down to your waist and into your pelvic area and your butt?
Notice whatever sensations are present in this area.
Gently guide your attention to your right hip and slowly move your awareness down your right leg.
Scanning your thigh,
Your knee,
Your calf muscle,
Your right ankle and moving your awareness down into your right foot.
Scanning the heel,
The bottom of your foot,
The top of your foot and taking the time to scan all five toes one by one.
Can you shift your attention over to your left side,
Resting your attention for a moment in your left hip,
Feeling into this area and just noticing whatever sensations may be present and slowly move your awareness down your left thigh,
Into your knee,
Down your left leg,
The calf muscle,
Into your left ankle and your left foot.
Scanning the heel,
The bottom of your foot,
The top of your foot and once again taking the time to scan all five toes one by one.
How do you feel now after flooding your body with your attention?
Feel the softness of your mattress beneath you and let go of any lingering thoughts or worries.
Keep coming back to your breath,
Keep breathing in relaxation and ease and keep breathing out stress and tension.
Picture yourself in a tranquil place,
Maybe a peaceful garden,
A quiet beach or even a cozy cabin in the woods.
As you continue to breathe deeply,
Imagine your breath as a gentle wave carrying you further into relaxation.
You are safe here,
You are cared for,
There's nothing left to do but rest,
Sleep peacefully sleep knowing that you are worthy of rest,
Sleep knowing that you are supported by the stillness and serenity that surrounds you,
Goodnight.
