Relax Into Sleep: Guided Practice

Welcome to this sleep meditation.

It's time to let go of everything that happened today and everything that's going to happen in the future.

This deep rest of sleep will help everything to be processed and prepare you for tomorrow.

As you listen to this meditation,

Just let the words wash over you.

You don't need to understand or hear all of the words.

You'll hear what you need to hear.

Naturally your mind will be having thoughts.

It doesn't matter.

You don't need to resist them.

Just allow your attention to be easily with my words and with the meditation.

Let thoughts go as they come,

Effortlessly.

Simply be aware of whatever you're experiencing now.

You don't have to try to change anything or try to do anything.

Simply noticing what's happening without resisting anything.

There may be a lot of activity of thinking.

There may be emotions present.

Perhaps you're noticing sensations in your body.

Your body and your mind are unwinding from the day.

Now bring your attention to your body.

Notice the density of your body,

The weight of your body.

Take some time to get comfortable in your bed.

You can stretch,

Move around if you'd like.

Stretch out the kinks of the day.

Notice the feeling of your bedclothes and the sheets.

Let yourself luxuriate in this time of rest.

You can let go of your concern about falling asleep and enjoy the rest.

Even if your mind is very active,

You can find restfulness.

Now you can let go of any effort.

Any concerns that come up can be filed away for tomorrow.

In this deep rest,

Everything will be processed and you'll be prepared for the next day.

Once again,

Bring your attention to your body.

Let your body be heavy on the bed.

Notice what you're feeling in your body.

And if you're feeling emotions,

Notice where you feel them in your body.

Bring your attention to your breathing.

Really be aware of the breath moving in and out of your nose.

Notice the in and out of the breath.

Notice how your body moves and feels as it breathes.

Notice the restfulness of the breath,

How soothing the breath is.

Allow your whole body to be in your awareness.

If you notice tension anywhere in your body,

Notice what that feels like.

Let it soften,

Relax,

Dissolve.

Notice your jaw.

If it's tense,

Let it relax.

You can let your mouth drop open.

Let your teeth part.

Notice your neck and shoulders,

How they feel.

If they're tight,

Let them soften,

Relax.

Let everything in your body sink into the bed.

Bring your attention to your belly.

Let your belly soften and relax,

And naturally the breath will move into the belly.

Notice how your belly moves with your breath.

The thoughts are coming and going,

It doesn't matter.

Just favor the feeling of your body,

The feeling of restfulness.

From time to time,

You can bring your attention to your breathing.

Sleep will come on its own.

You can just enjoy resting.

Anytime there's a concern,

You can file it away for tomorrow.

This rest will prepare you for everything.

Many thoughts or emotions are just unwinding,

Everything unwinding.

It happens naturally,

Nothing you have to do about it.

Sometimes your mind may start to drift into sleep and then become a little more alert.

Doesn't matter,

It's fine.

Just enjoy this time of rest.

Relaxing your body,

Letting your body be heavy on the bed.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Not trying to do anything,

Change anything,

Not resisting anything.

Bring this natural unwinding to take place.

Allowing yourself to rest,

Let go of everything.

From time to time,

Bringing your attention to your breathing,

Noticing the sensations in your body.

Re-notice tension,

Letting it dissolve.

If you're still awake,

Doesn't matter.

Everything is unwinding and sleep will come without your even noticing.

So now you can continue on your own like this,

Allowing yourself to rest.

Relaxing your body,

Letting your body be heavy on the bed.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Not trying to do anything,

Let go of everything.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Allowing yourself to rest,

Let go of everything.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.

Enjoy the awareness of whatever is happening,

Letting yourself rest.