Sleep Deeply & Peacefully

Welcome to this meditation.

Prepare yourself for sleep now by nestling into your bed,

By making your body really comfortable,

By checking that you're warm and supported,

By squeezing all of the muscles of your whole body all at once and then releasing and letting go.

Doing that once again so that your body knows the difference between tension and relaxation.

And then as the energies of your mind and body begin to settle,

Take a few very full,

Slow and deep breaths.

Take your time and check that you're breathing down into your belly first,

Breathing into your upper body and exhaling with a long and soft sigh.

Spending a few moments now,

Simply breathing,

Breathing deeply right down into your belly first,

Breathing widely,

Filling up your chest,

Exhaling with a long and soft sigh,

Making any final adjustments that you need to and allowing your body to receive these words.

Dear one,

It's time for you to sleep.

It's time to stop trying to abandon all worldly concerns.

Leave the world behind now,

Falling into a deep trust that all things will take care of themselves.

It's time to let this body rest now,

Allow it to fall into a deep and sweet slumber.

It's time to let every trace of effort fall away for all the trying to become a distant memory.

Your body,

Your mind and your soul long for this sweet surrender to come home,

Coming home to an effortless place of rest.

All it takes is one moment of allowing,

A relinquishing of control just for now.

Let the illusion of control be unmasked,

Trusting that it's safe here,

Where all illusion melts away.

Leave the dream behind.

Let the stories go.

You don't need to figure it all out now.

There's nothing to understand.

Let sleep be a mystery that seduces you,

Falling in,

Allowing,

Feeling this body,

The right hand,

The back of the right hand,

The thumb,

Second finger,

Third,

Four,

Little finger,

Releasing and letting go,

Palm of the right hand,

Pure sensation,

The tingling,

The wrist,

The forearm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The right side of the chest,

The waist,

Hip,

Thigh,

Knee,

Back of the knee,

Shin,

Car,

Ankle,

Heel,

Top of the right foot,

The arch,

The big toe,

Second toe,

Third,

Four,

Little toe,

Surrendering and letting go,

Feeling of the right soul,

The whole right side of the body,

Softening,

Melting,

Feeling the left hand,

Back of the hand,

Left thumb,

Second finger,

Third,

Fourth,

Little finger,

The natural feeling in the left palm,

Alive and tingling,

The wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the chest,

Waist,

Hip,

Thigh,

Knee,

Back of the knee,

Shin,

Car,

Ankle,

Heel,

Arch,

Left big toe,

Second toe,

Third,

Fourth,

Fifth,

Releasing and letting go,

The softening of the whole left side of body,

A melting,

A surrendering of the bones,

Or the trying melting away.

You don't need to work that hard.

Sleep is right here.

Leave the world alone,

Falling into the truth,

What's real,

Leaving it all behind just for now,

Trusting it will take care of itself.

Feel the right buttock,

Left buttock,

Right side of the back,

Left side of the back,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

The skull,

Forehead smooth,

Right eyebrow,

Left eyebrow,

Space between the eyebrows,

Softening,

Yielding and letting go,

The right eye,

Left eye,

Right temple,

Left temple,

The feeling behind eyes,

The brain,

Right side of the brain,

Left side,

Pure feeling and sensation,

The nose,

The tip of the nose,

The upper lip,

The lower lip,

The inside of the mouth,

Tongue,

Root of the tongue,

Throat,

Jaw,

Releasing and letting go,

Pure sensation,

Allowing and being,

Falling in,

Trying even less,

Leaving the world behind,

The world of thought,

The world of body,

Leaving it all behind for now,

And now,

And now.

It's time to sleep,

Dear one.

It's time to sleep.