Good evening,
I'm Heidi and I'll be guiding you through a meditation to help prepare you for a good night's sleep.
This practice will help signal to your brain to transition from work mode to relaxation mode.
Rather than lying in your bed with your mind racing with thoughts of the past or future which keeps your brain active,
We will give your brain something to do that requires little thinking.
This will slow down your brain activity and eventually you will find stillness and rest in a peaceful sleep.
Find a comfortable place to lie down.
For extra comfort add a pillow under your knees.
Take a few breaths and then close your eyes.
Turn off your thinking mind and focus on feeling.
Feel your gentle breath moving in and out of your nose.
Bring your awareness to the base of your nostrils and feel the temperature of the air.
Feel its texture and then notice the movements the breath makes in your body as it moves in and out as you inhale and exhale.
Notice the sounds around you.
Feel the touch of air on your skin.
Notice where your body touches the surface that you are resting on supporting you.
Without moving any part of your body move your awareness to your lips.
Feel your lips touching.
Feel your teeth.
Notice your tongue.
Bring your awareness to your cheeks,
Eyes,
Forehead.
What sensations do you feel in your jaw?
Your neck?
Bring your awareness to your right shoulder.
Feel any sensation in your upper arm,
Your right elbow,
Elbow crease,
Forearm,
Your right wrist,
The palm of your hand,
The back of your hand supported by the floor.
Feel your entire arm.
Does it feel heavier than your left arm?
Bring your awareness to your left shoulder.
Feeling any sensations in your left upper arm,
Your left elbow,
Elbow crease,
Forearm,
Wrist,
The palm of your hand,
The back of your hand supported by the floor.
Feel your entire left arm.
Feel both arms.
Walk your awareness to your right side of your body.
Feel any sensations in your right hip,
All around your hip joint,
All the muscles that are attached to your hip joint.
Notice any sensation in your right upper leg,
Right kneecap,
Lower leg,
Your ankles,
Top of your foot,
All of your foot and all your toes.
Feel your entire right leg.
Move your awareness to the left side of your body.
Feeling any sensations in your left hip,
All around your hip joint,
All the muscles that are attached to your hip joint.
Notice any sensations in your left upper leg,
Left kneecap,
Lower leg,
Your ankles,
Top of your foot,
All of your foot and all your toes.
Feel your entire left leg.
Notice the whole back of your body supported by your bed.
Feel the front of your body.
Notice the air touching your skin.
Feel your entire body.
Bring your awareness to your breath.
Notice the subtle movement the breath makes in your body as you breathe in and breathe out.
Keep your awareness on your breath.
With every breath see if you can soften a little more and relax.
Your mind is quieter and ready to sleep.
Continue to be with your slow,
Gentle breath as you fall asleep.
I hope you have a peaceful and restful sleep.
Be well and namaste.
