This meditation is designed to guide you into a deep and relaxing sleep.
Often,
We have many thoughts crossing our mind before we truly calm down and drift off into sleep.
This is perfectly normal and alright.
The mind simply needs a certain time to let go of what happened during the day and to prepare itself for peaceful and tranquil sleep.
Before we start,
I would like you to find a comfortable position for yourself.
Maybe you want to lie down in bed already and close your eyes or keep them open if you prefer.
Make sure that you are not being disturbed and you can drift off into sleep anytime you would like.
If you still need to arrange some things,
You can pause this meditation here and come back when you are ready.
We fall asleep more easily when the mind is calm and the body at ease.
As we move through our day,
Often hectic and stressed,
When it is time to sleep,
We simply are not yet ready.
In this meditation,
I invite you to listen to my voice and guidance which will help you to unwind and let go of any stressful events during the day.
Start by taking a deep breath in and exhale slowly.
Now that you are cosy and comfortable,
Ask yourself how do you feel in this precise moment?
Are you feeling tired or just a little sleepy?
Is your mind still agitated or maybe restless from a long day?
Take a moment to really feel what is happening inside of you.
Now is the time that you set aside for yourself before entering the state of sleep where nothing needs to be done or accomplished anymore.
Allow yourself to be in that moment and welcome any feelings or thoughts that are coming up for you.
If your thoughts seem to be at a very high speed,
Bring your attention to what you've experienced today.
Some days we can feel more centered and fulfilled,
While other days our frustration level might be lower or things to deal with are more demanding.
Everybody is familiar with these experiences.
The important thing is that you are right now here with yourself.
If you think of your day,
Can you remember any situation or maybe an encounter that made you feel grateful for today?
Maybe you finished a difficult task at work or you met an old friend or colleague to brighten up your day.
Maybe you caught the last rays of sun on your way home or smelled a beautiful flower on your lunch break.
Maybe you can be simply proud of yourself because you made it through another day.
Whatever you experienced today,
Be aware that now is the moment where you can allow yourself to let go of it.
In the next couple of minutes,
I am offering you to follow me through a practice in which we tension some parts of the body and slowly release them again.
We do this to facilitate your body to relax.
Now,
When you are ready and with your next inhalation,
I ask you to tension your face muscles.
You should be able to feel the tension,
But it shouldn't feel uncomfortable to you.
With your breath and the tension in your face at the same time,
Only for a few seconds and then with your exhalation,
Release again all tension that you built up.
If you don't know which parts to tension,
Don't worry.
You could be pulling together your eyebrows or hold a tensioned cremice for a few seconds.
Simply make sure that when you exhale again,
You release all tension in your face slowly.
Notice how muscles that we usually feel very subtle,
Like around the eyes or nose,
Now become softer and lighter.
Maybe you can start to feel your jaw a little less pressured than before.
Whatever it is that you feel,
Welcome it with curiosity.
Take another deep breath in and exhale slowly.
With your next inhalation,
Try to make a fist with both of your hands at the same time.
Hold them together with your breath for a few seconds and slowly let them go again with your exhalation.
Alternatively you can also tension your shoulders or biceps in the same way.
Simply make sure that after holding the tension in your breath shortly,
You release all the tension again very slowly.
Pay attention to how your arms sink a little more into your mattress and maybe your neck and upper back starts to feel heavier,
Inviting you to lean even more into your cushions.
Whatever you notice within your body at this moment,
Simply let it occur and welcome it.
Take another deep breath in and exhale slowly again.
With your next inhalation,
Create a bit of tension in your abs.
Pull them in with your inhalation and hold your breath for a few seconds there.
When you exhale slowly,
Release all tension in your belly.
Maybe you can notice how your lower belly is starting to feel softer.
Maybe you can hear some small chuckles or feel movements in your belly indicating that your lower body is ready to rest for the night.
Whatever you can experience,
Allow it to be there.
Take another deep breath in and exhale slowly.
With your next inhalation,
Try to build up tension in your toes.
You do that by pulling them close to your soles and holding your breath for a few seconds at the same time.
Exhale slowly again and release all tension in your toes.
See if you can observe how your calves and feet surrender into the mattress.
Feel their weight in your body and let them rest.
Now let your breath flow naturally.
Notice how your belly is moving up and down while you're breathing effortlessly.
Feel how releasing tension in the body decreased tension within your mind too.
Maybe you can observe that the speed of your thoughts is slower or their intensity has become lesser.
Know that there's nothing more to do for you today.
Everything you did is already in the past.
The only thing that exists is you in the here and now entering the gateways to sleep,
Expanding into another dimension of consciousness.
You don't have to do or change anything.
There are no adjustments that need to be done.
Nobody wants or needs anything from you.
You don't have to check anything.
There's nothing to be revised.
No plans that need to be made.
There's simply you and your body resting in your bed peacefully.
With every breath that flows in and out,
Your whole body is feeling more at ease and the weight of your blanket is cocooning you into a safe and beautiful space of yours.
You can be proud of what you achieved today.
Whatever it was,
You deserve a profound and soothing sleep.
I wish you a good night and sweet dreams.
