Welcome.
This meditation is designed to help you get to sleep.
So make sure you're in a quiet place,
That it's warm and comfortable.
You can move your body to get into a comfortable position,
One that feels supported.
This is your time to rest,
To let go,
And to allow your body and mind to drift peacefully into sleep.
There is nowhere you need to be,
Nothing you need to do,
Right now your only job is to rest.
Gently close your eyes,
Feel the surface beneath you,
Soft,
Supportive,
Steady.
Take a deep breath in through your nose,
And slowly exhale through your mouth.
Take a deep breath in through your nose,
And slowly exhale through your mouth.
Each inhale brings calm,
And each exhale releases tension.
Take a deep breath in through your nose,
And slowly exhale through your mouth.
Take a deep breath in through your nose,
And slowly exhale through your mouth.
We'll move slowly from the top of your head to the tips of your toes.
Start with your scalp,
Your forehead,
And the small muscles around your eyes.
Let them loosen,
Let them rest.
Your cheeks,
Your jaw,
Your tongue.
Unclench your jaw,
And let your tongue rest softly behind your teeth.
Feel your neck and shoulders.
They have carried so much today,
So with your next exhale,
Allow them to melt downward.
Bring your attention to your arms,
Your elbows,
Your wrists.
Allow them to become heavy.
Now,
Your chest.
Notice the gentle rhythm of your breathing,
Like waves on a calm shore.
Steady,
Soothing.
Allow your belly to soften.
You don't need to hold it in,
Just let it rise and fall easily with your breath.
Your hips,
Just let them sink deeply into your bed,
Ankles,
Let every muscle soften.
Your body is now relaxed,
Supported,
Safe.
Bring your gentle focus back to your breath.
There's no need to control it,
Just notice the soft movement of air in and out.
And if thoughts come into your head,
Just let them come and go.
Let them drift by,
Like clouds in a quiet sky.
There's nothing to fix,
Nothing to change,
Nothing to chase,
Just breathe.
If you start to feel anxious,
Acknowledge it gently,
Whisper to yourself,
It's ok,
I see you,
I am safe right now.
Imagine your breath as a warm golden light,
Each inhale fills you with comfort,
Each exhale releases tension.
Each inhale,
It fills you,
And each exhale releases tension.
Feel that golden light expanding through your chest,
Allow it to flow through your arms,
Your whole being.
With each breath,
You feel more at peace,
You are safe.
Imagine yourself in a peaceful place,
Somewhere that feels completely safe and serene.
Perhaps you're lying in a quiet meadow,
Under the stars,
You're resting on a warm beach,
Moves in and out.
Or you could be nestled in a forest clearing,
With moonlight touching the trees.
Feel the air,
Every inhale draws in peace from this place,
And every exhale lets go of what no longer serves you.
Fear,
It drifts away,
Like leaves on a slow river,
You are at ease.
The night holds you gently,
The earth,
You can relax and surrender completely.
Let the image of that peaceful place slowly fade,
Bring your awareness back to your body,
Fully supported,
Your breath is steady.
There's nothing left to do,
You've done enough today,
You are enough.
If a thought appears,
Let it dissolve into the quiet space between breaths,
Of your breathing carries you deeper and deeper.
Rested.
