Welcome to your sleep meditation.
Take a moment to work through any wiggles,
Any adjustments that you desire in order to feel comfortable.
Allow your body to find the position that feels most at rest.
And as you're ready,
Take a full breath in through your nose.
Open mouth,
Exhale,
Let it go.
Find your rhythm of breath here,
Inhaling through your nose.
Opening your mouth,
Sighing it all out.
Feel free to let out some noise if you have it.
Releasing the day.
Releasing all that happened before this moment.
Giving yourself space to truly tune in to right here,
Right now.
Feel the support of your mattress beneath you.
Allowing your body to melt and heavy into the support.
Trust that in this moment,
You are safe.
You are taken care of.
Inhale into the top of your head.
Bringing your awareness here,
Notice any tension that may be residing.
With every exhale,
Allow the face to soften.
Ears,
Cheeks,
Forehead.
Allow the eyelids to heavy,
Closed.
Creating a small space between your teeth.
Relaxing your jaw.
Finding softness at the back of your throat.
It's okay to let this go.
Guide your awareness to your neck,
To your shoulders.
Do you have space here to get a little softer?
Imagining the tension sliding off of your body into your bed,
Into the earth.
Truly letting go of what does not serve this specific moment.
Find your breath.
Find a sense of ease as you breathe in and out.
Finding length in your neck as you soften your shoulders away from your ears.
Bring your awareness to your arms,
Upper arms,
Elbows,
Forearms,
Wrists and hands.
Without changing anything,
Just notice what is present here and release any residing tension.
That's it.
Release into the support beneath you,
Trusting that you are safe.
You are taken care of in this moment.
Gently draw your awareness to your chest,
Your upper back,
Your sides,
Belly,
And lower back.
Do you have space here to get a little heavier,
A little softer,
A little more at ease?
There is no need to force anything.
Just allow yourself to be.
Lean into that support.
It's okay.
You are okay.
Guiding your awareness down towards your pelvis,
Your hips,
Continuing to soften and just let go.
What are you holding onto?
Do you need to hold this here?
Giving yourself permission to let it go.
Breathe.
Just breathe.
Slowly moving down your legs,
Thighs,
Knees,
Calves,
Ankles,
And feet.
Allow yourself to get a little heavier,
Surrendering your full weight into the support beneath you.
You are held here.
Allow yourself to be held.
Allow your breath to elongate as naturally as feels comfortable nourishing,
Savoring every breath in,
And releasing every breath out.
Begin to lengthen your exhales one or two counts longer than your breath in.
See if you can press all of the breath out of your body and into the space.
Allow every exhale to melt you a little deeper.
Guide you a little further.
Deep in here.
Breathe here.
If your mind is still active,
Imagine each thought floating by like a lantern on a river,
Gently passing you and holding onto any one thought.
Because in this moment,
There is no need.
Just be.
Just be.
Just be.
Just be.
Entering the dreamscape.
Allowing yourself to just be.
Just be.
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