Come into a comfortable position for sleeping.
And as you come into this comfortable position,
Begin to let go of the day.
All the things that you had to do,
And all of the things that you didn't get to,
Don't matter right now.
Tomorrow is a new day.
Allow yourself to get comfortable and let the breath flow in and out through the nose at its natural pace.
Throughout this meditation,
If you notice thoughts come to mind,
Allow them to float by.
And just bring your awareness back to my voice and allow the body and the mind to relax.
Envision yourself having a sound sleep tonight.
Envision the mind and the body relaxed,
And envision that you wake up rested.
Bring your awareness to the body.
Feel the body supported by the surface underneath,
And underneath that,
The support of Mother Earth.
Notice the breath.
Notice how the breath flows in and out at its own pace,
Without you having to effort in any way.
I'll name different parts of the body now.
All you have to do is let your awareness follow the words to the different body parts,
And allow yourself to relax.
Bring your awareness to the right hand thumb,
Right pointer finger,
Right middle finger,
Right ring finger,
Right pinky,
Palm of the right hand,
Back of the right hand,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right side of the torso,
Right hip,
Right thigh,
Right knee,
Right calf,
Heel of the right foot,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring your awareness to the left hand thumb,
Left pointer finger,
Middle finger,
Ring finger,
Pinky,
Palm of the left hand,
Top of the left hand,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left side of the torso,
Left hip,
Left thigh,
Left knee,
Left calf,
Heel of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the head,
Forehead,
Right eyelid,
Left eyelid,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Jaw,
Collarbone,
Front of the chest,
Front of the torso,
Upper back,
Middle back,
Lower back,
Buttock,
The entire back body,
The entire front body,
The entire body,
Right hand thumb,
Right pointer finger,
Right middle finger,
Ring finger,
Pinky,
Palm of the right hand,
Back of the right hand,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right side of the torso,
Right hip,
Right thigh,
Right knee,
Right calf,
Heel of the right foot,
Sole of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky,
Left hand palm,
Top of the left hand,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side of the torso,
Left hip,
Left thigh,
Left knee,
Left calf,
Heel of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the head,
Forehead,
Right eyelid,
Left eyelid,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Jaw,
Collarbone,
Shoulders,
Upper back,
Middle back,
Lower back,
Buttocks,
Front of the chest,
Front of the torso,
The entire back body,
The entire front body,
The entire body,
The entire body,
The entire body.
Imagine that the entire body is cold,
Awaken the sensation of cold in the entire body,
The body is cold,
The body is cold.
Imagine the body is cold as if air were blowing through the window on a crisp,
Cool evening,
The body is cold,
Awaken the sensation of cold in the body,
The body is hot,
Awaken the sensation of heat throughout the body,
The body is hot,
Imagine the sun is beaming down,
Heating the body,
The body is hot,
The body is the perfect temperature,
Imagine the body resting in the perfect temperature for deep sleep,
The body is light as a feather,
The body is light,
Imagine the body light as a feather,
The body could float a couple of inches off the surface,
The body is so light,
The body is light,
The body is light,
The body is heavy,
The body is heavy,
The body is heavy,
Imagine the body feeling heavy,
The body is ready for deep rest and sleep,
The breath is natural,
The breath flows in and flows out at a natural pace,
In and out through the nose,
Imagine that you're taking a nice long walk into a beautiful green forest,
The trees are tall and the path is wide,
The sun is shining and you see its reflection on the leaves and in the lake just in front of you,
As you walk toward the lake you see a bench where you sit and the temperature feels just right,
A little bit of coolness after the rain,
And yet the sun warms the forest,
As you sit by the lake,
Breathing in the fresh air you feel calm and content,
And the air as it flows in and out soothes,
Restores and relaxes the body,
As you sit on this bench you close your eyes and meditate for a few moments on the soothing sounds of the forest,
The very light soft breeze,
The scent of the forest after a gentle rain,
And you relax as you feel seated in this beautiful place with the most perfect weather and the freshest air,
As you sit on this bench you notice you have a very slight gentle smile on your face,
The shoulders are relaxed,
The breath flows in and out,
The whole body is relaxed,
You bring your awareness to the body feeling relaxed,
While you're in this forest on the bench you slowly open your eyes and slowly leave the forest,
Noticing the green plants,
The tall green trees,
As you walk back home from the forest feeling so relaxed and content,
Bring your awareness back to the body now,
As you lie in bed,
Notice the breath flowing in and flowing out,
Notice how supported you are,
Allow yourself to feel calm and relaxed and ready for a good night's sleep,
Continue to follow the rhythm of the breath with your awareness in and out,
As you slowly drift off for a good night's sleep.
