Welcome to this guided meditation where you will bring your awareness to the breath to support you in drifting off into a deep sleep.
To begin,
Lay down on your back in your comfortable bed,
Rest your head gently on your pillow and lay your arms next to your body and gently close your eyes.
Just notice the natural rhythm of the breath in this moment.
You don't need to control it or force it in any way.
It naturally rises and falls.
Become aware of how the breath moves through your body.
Feeling the breath move through you as you inhale.
Feeling your tummy,
Heart and chest expand.
And feeling the breath move as you exhale and your body relaxes.
And just rest here for a moment.
Just being present with the breath.
Being aware of the effortless nature of the breath.
It knows where to go.
It knows what to do.
You can simply allow the breath to move through you with ease.
Notice how your body is responding to the breath.
How it accepts and relaxes as the breath moves into certain areas of the body.
Perhaps feeling a peace,
Expansion or spaciousness within you.
Perhaps feeling appreciation and gratitude as the breath invites in love and presence to all parts of you.
Just feeling into the breath and body now.
I now invite you to bring your awareness to your navel.
Become aware of the rise and fall.
The expansion and contraction of the navel as you breathe.
You are now going to count down from 40 to 1 as you feel each breath rise within your navel.
I will guide you through the first 10 breaths before allowing you to simply count the breath on your own for the rest of this meditation as you drift off to sleep.
Count in your mind as you breathe slowly and deeply.
Being present with each breath.
If you do lose count,
That is perfectly fine.
Simply start back at the beginning.
40.
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39.
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38.
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37.
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36.
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35.
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34.
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33.
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32.
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31.
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30.
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