Relax Into Sleep

I'd like to dedicate this meditation to friends and family members who struggle with sleep.

May this meditation help you and countless others.

Before we get started,

I invite you to make it so that you are unable to see the clock in your room.

Whether that means turning it away from you or putting a towel on it,

Just make sure that you are unable to know what time it is.

Lastly,

At the end of this meditation there will be no indication that it is over.

This is to provide you with the space to either drift off into uninterrupted sleep or to continue with your own deep relaxation practice.

Let's begin.

Laying comfortably in your bed in your most favorite position with the blankets just the way you like them.

Take a moment to inhale deeply and let a nice big sigh through your mouth.

Again,

Feeling the body relax with every exhale breath.

Inhale deeply and let it go.

One more time.

Inhale and release.

Returning your breath to normal,

Begin to embrace this moment of wakefulness as an opportunity to give reprieve to the nervous system.

To nourish it with stillness and quiet.

Pay attention to the silence and the peace of this moment.

In this moment,

There is nothing to do but rest.

Allow your body to feel the sensation of stillness,

Of comfort in your bed.

Every inhale breath,

Draw in the nourishing,

Peaceful energy with your entire body.

And on every exhale breath,

Feel the entire body letting go of chaotic energy absorbed throughout the day.

Inhale,

Peaceful,

Nourishing energy.

Exhale,

Chaotic energy.

Inhale.

Exhale.

Inhale.

Exhale.

Returning the breath to normal.

Keeping your attention on the breath.

We will begin to draw our attention inward from that peaceful,

Quiet,

Still,

Nourishing environment.

And we will draw our attention inward to our breath.

Knowing that deep abdominal breathing is an act of self-care.

Ensuring our body receives the optimal amount of oxygen so it can function efficiently.

Deep abdominal breathing further relaxes the nervous system and the muscles,

And most importantly,

It calms the mind.

We will take the next few moments to practice deep abdominal breathing,

Knowing that we are utilizing this time to relax and recharge the body.

Begin by inhaling deeply so the belly expands like a balloon.

And then exhaling through the nose,

Mouth remains closed so the belly contracts toward the spine.

We will inhale slowly to a count of four,

And exhale slowly to a count of eight.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Belly expands.

Exhale.

Inhale.

Exhale.

Continue breathing on your own,

Keeping all attention on the breath.

Anytime attention wanders,

Gently guide it back to the breathing.

Inhaling to a count of four,

Belly expands.

Exhale to a count of eight,

Belly contracts toward the spine.

Keeping all attention on the breath.

Beginning to use the exhale breath to relax the body.

Feeling gratitude for this moment,

Where you can just breathe,

Where you can just rest,

Where you can just be.

Inhale.

As you continue breathing,

Bring your attention also to gratitude.

Take a moment to be grateful for this incredible body,

This miracle that allows you to experience life in all of its flavors and textures.

To be able to experience all that it is to be human.

And every exhale breath,

Let go of the expectations.

The expectations that get in the way of you just being.

The expectations that get in the way of you just being grateful for being alive.

And as you let go of those expectations,

In this moment you give yourself the space and the grace to appreciate this beautiful life of yours.

Spend this next few moments thinking about all of the blessings in your life to be grateful for.

And simply say,

Thank you,

Thank you,

Thank you.

Breathe and say thank you.

Breathe and say thank you.

Breathe and say thank you.

Thank you.

Thank you.

Thank you.

Bringing your attention back to the breath.

Inhaling to a count of four.

Exhaling to a count of eight.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Continue breathing on your own.

Inhaling,

Belly expands to a count of four.

Exhale,

Belly contracts to the spine to a count of eight.

Every exhale breath relaxes the body from head to toe.

Every exhale breath feel the body sinking deeper into the mattress of your bed.

Every exhale breath feel the muscles relaxing.

It's just you and your breath.

Breathe,

Relax,

And just be.

In this moment,

You are surrounded by stillness,

By quiet.

In this moment,

There is nothing to do but breathe and rest,

Rest and breathe.

In this moment,

There is peace.

Breathe.

Continue practicing deep abdominal breathing and heartfelt gratitude.

Thank you.

Thank you.

Thank you.