Welcome to this mindfulness meditation for restful sleep.
First choose a place that will be comfortable and where you won't be disturbed.
That could be a comfy chair or your bed.
Take a deep breath in,
Pulling as much air as you can into your lungs and then letting it go.
Allow yourself another full and deep breath,
Letting it go without pushing the air out too hard.
Take one more breath in your own pace,
As full as you can,
Holding it for a moment and then letting the air go.
Slowly bringing your breath back to its normal pace.
Feeling the air entering your lungs through your nose or your mouth.
Begin to focus on bringing that air fully into your body.
Let's focus on your right palm,
Feeling you breathe right into that palm.
Using that air to relax your hand,
Your fingers,
Breathing and relaxing your wrist,
Your forearm,
Your elbows,
Relaxing your biceps and the entire upper part of your arms.
Bringing your breath in your shoulders,
Down to your right hip,
Feeling the air go deep into your right leg,
All the way down to your ankle and your foot.
Bringing your awareness up to the right side of your neck,
Allowing your breath to feel that relaxation in those parts of the body that we spoke about.
Allowing any sound that you hear to feel like tiny waves of relaxation going into your right ear.
The entire right side of your head fully relaxes.
Your right brain relaxes,
Allowing creativity to be fully accessible.
Your entire right side is fully calm and relaxed.
Deep is easy for you when you feel relaxed.
Focusing on your breath once again,
Breathing deep into your left palm and your left hand,
Relaxing each finger with each breath.
Feeling the breath in your wrist and your forearm.
Down into your left bicep,
Relaxing your left shoulder,
Down to your left hip.
Feeling that breath go right down your left leg,
All the way to your ankle.
Bringing that awareness to your left side,
Up to your left neck,
Relaxing them all as you go,
Breath by breath.
Allow for any sounds that you hear to feel like tiny waves of relaxation going into your left ear.
Now the entire left side of your body,
Including your head,
Is fully relaxed.
Allowing your left brain to relax,
Allowing rationality to be fully accessible.
Your entire left side is fully calm and relaxed.
Now taking your awareness,
Starting with the back of your head.
Allow the weight of the back of your head to generate relaxation.
Breathing into the back of your neck,
Into your shoulders,
Between your shoulder blades.
Your entire upper back is now breathing with relaxation.
Feeling your spine relax deep into the comfort.
Breathing deep into your nervous system.
There are 33 bones in your spine and each one of them is relaxing,
Breath by breath.
Your lower back relaxes as it presses against the surface.
Your hips,
Pelvis and the backs of your legs are all feeling relaxed.
Focusing on your forehead now,
Where you may hold some tension.
Allow your forehead just to melt away,
Allowing the wrinkles to flatten.
Letting your eyes relax and using your breath to push away any tension.
Every single part of your body is now relaxed by your breath.
You're in control.
Take a moment to feel the sensation of breathing in every part of your body.
Feeling the strength and the magic of the oxygen filling your body.
The sensation of it entering through your head and going right down to your toes.
Feel how the air pushes you further into the bed.
How your eyes are comfortable closed and there's nothing to worry about.
Feeling the safety of your surroundings.
The comfort of your breath.
If your thoughts race ahead,
Just bring them back.
Focusing on that special place,
That memory or that feeling that helps you just relax and be in the moment.
Continuing to breathe slowly and calmly.
Letting this sensation stay with you as you breathe in and you breathe out.
There is nothing to worry about.
