My name is Jillian Buckley and today we will explore a meditation that will help you drop deeply into sleep.
Find a comfortable sleeping position.
Make sure you feel supported and warm.
You can always move and change positions if you like,
But try not to move too much once you're settled.
If you have an eye pillow it can be helpful to slip that on over the eyes.
Now take a breath in,
Pause,
And then let that breath out.
Notice the edges of your body,
The outline you're making on your bed.
Now see if you can make that outline just a little bigger.
Soften the shoulders,
Sink into the bed.
Relax your jaw.
Separate your teeth.
Let your arms sink into the bed.
Feel your legs get heavy and relax.
On your next breath in,
Feel the belly,
The chest expand.
And as you breathe out,
Feel your belly and your chest relax.
If there are any areas of your body still holding tension,
Release that tension now.
We're going to begin counting backwards.
As you count each number,
Allow yourself to feel more and more relaxed.
It will be a slow count.
Breathing in and out with each number.
Keeping your attention on the number.
Going back to the number if your mind wanders.
We'll start with 50.
Breathe in and silently count 50.
Imagine the number 50.
And breathe out 50.
See 49.
Breathe in,
Body's heavy.
Picture 49.
Breathe out.
48.
See the number in your mind.
Focus on the number.
48.
47.
Breathing calm and relaxed.
Breathe slowly.
Concentrate on 47.
46.
Attention might slowly drift.
Focusing on the numbers.
45.
Deeply relaxed.
Sinking deeper and deeper.
44.
Calm.
Safe.
Just focusing on the numbers.
43.
Getting sleepy.
Floating.
Drifting.
42.
Focusing only on the numbers.
41.
Feeling relaxed.
Melting into the bed.
40.
Continue to count down on your own.
Seeing the numbers.
Continue to count down.
If your attention starts to wander,
Come back to the numbers.
Count yourself down to sleep.
Nothing to do.
Nothing to wonder.
Just focusing on the numbers.
Sinking.
Relaxed.
Calm.
Peaceful and calm.
Continue counting down.
Down all the way to zero.
Dropping into sleep.
