Hello,
And welcome to this meditation for a calm and peaceful sleep.
Now if you're in bed and getting ready to settle,
We're just going to bring our attention to the breath.
You may have had a long day,
You may have worries,
You may have expectation.
Let's take it back a bit.
Let's bring our focus to the breath.
Keep breathing in and breathing out.
Just noticing how you're breathing.
Not trying to breathe any particular way.
Just moving out of your own way.
Letting your stomach and chest rise as you breathe in.
And just letting it gently fall as you breathe out.
Letting it come to its own natural rhythm.
And letting your thought and mind just be concerned about the breath.
Breathing in.
And breathing out.
And breathing out.
And breathing out.
And breathing out.
We're going to work through our body parts.
Bringing the head and working down to our toes.
Just bringing our awareness to them.
Using the breath as our vehicle to travel into a deep and calm and relaxing sleep.
So we're just going to start with the scalp.
Bringing your attention and your thoughts.
Almost as if you're moving your mind and your focus to each body part in time.
So at the top of the head just breathing in.
And breathing out all that tension.
Breathing down to the forehead.
And the muscles here just relaxing them.
And to the ring muscles of your eyes.
Not judging yourself for any tension.
Just breathing in and breathing out and letting it return to its natural state.
Down to your cheeks.
And your mouth and your teeth.
And your jaw.
Just relaxing.
To the back of your head and your neck.
Just feeling that wave of gentle relaxation flow through you and down.
Now to the tops of your shoulders.
All across the top of your back.
Just breathing in and breathing out.
To your upper arms.
Moving your focus gently to your elbows.
Your lower arms.
And your wrists and your hands.
And your fingertips.
Now to the front of your chest.
Feeling that softening calm flow through you as you breathe in.
And breathe out.
To the middle of your back.
And your spine just softening gently.
Next to your digestive system and your stomach.
Feeling any knots or tightness just release them.
Just let them go on the out breath.
Now to the bottom of your backs.
To your navel and your groin just letting that release flow easily.
Next to your hips and your pelvis.
Softening softening softening.
Next to your thighs and your knees.
Breathing in and breathing out.
Feeling yourself sinking down down down as you do.
Next to your lower legs,
Your calves and your shins.
To your ankles.
Finally to your feet and to the very tips of your toes.
Just breathing in and breathing out.
Now that your whole body is relaxed.
Just aware of that feeling of comfort and warmth.
That very physical presence of just coming to,
Coming to rest out of love for you.
And just to rest and quiet the mind.
Still focusing on your breathing.
Just send out some thoughts to your body,
To yourself and your being of gratitude.
Saying thank you for your body.
Saying thank you to your mind.
Being grateful for who you are.
With the body and mind now rested.
Coming to come to your heart,
See yourself and your breath breathing in.
Feel that softening of your heart and your chest and your emotions.
Just being aware that we're letting go with each breath out.
Of everything that we've taken hold of today that we just don't need to hold onto any longer.
Still feeling that sense of gratitude,
Warmth and comfort in our own field,
In our own energy.
Just breathing in and breathing out.
Breathing in and breathing out.
Feeling that warmth,
Accepting that right just to feel comfortable.
Just for you.
No matter what your day,
No matter what your day tomorrow.
Just for now,
On a practical level,
Some decent heartfelt and deep rest for you on all your levels of being.
So nice and comfortable in our body,
Nice and rested and peaceful in our thoughts.
Connected to our heart and that gratitude.
We're just going to set this intent for the sleep and rest ahead.
I welcome a calm and peaceful sleep so that I might heal,
So that I might rest and so that I can just be myself.
Breathing in and breathing out.
Breathing in and breathing out.
You don't need to achieve anything.
Let go of expectation and just rest.
The music's going to play for another 15 minutes.
Don't judge yourself.
Give yourself this rest.
Breathe in.
Breathe out.
And sleep well.
Good night.
