Welcome to this bedtime meditation tonight.
This meditation is designed to help you unwind,
Relax and to help your body and your mind prepare for a beautiful,
Nourishing,
Restful and restorative sleep.
Take a moment now to find a comfortable position in bed.
Make any adjustments that you need so that you feel comfortable and relaxed.
Draw in a beautiful deep breath,
Probably a bit deeper than normal.
A deep luxurious breath and then as you let it go give yourself permission to let go of any tension that your body is holding.
Just allowing a softening in your body and then also in your breath.
Now with your eyes closed take a moment to notice anything that you can see through your closed lids.
It might be a pattern of light or color or it might just be darkness.
Whatever's there for you,
Just noticing.
Tuning in now to any sounds that you might be able to hear beyond your bedroom.
It might be the sound of voices,
People in another room or traffic or nature.
Drawing that attention in closer now to within your room.
Just notice what sounds pop up in your awareness.
It might be the sound of a clock ticking or the gentle noise of a diffuser or it might even be the sound of your own breath in your body as the air enters and leaves again.
Perhaps you're aware of the feel of the pillow under your head.
It might be soft and cushioning or maybe it's the feel of your pajamas on your skin or your sheets or the weight of your covers.
They might be light or heavy.
Whatever's there for you,
Just noticing.
Turning your attention inwards now.
Take a minute to notice how your breath feels in your body.
You might notice it in the rise and the fall of your belly or your chest or maybe you're more aware of the sensation of the air as it moves in cool through your nostrils as you inhale and then warm as you exhale.
Just stay with your breath wherever you're noticing it tonight and get a sense of your own natural rhythm,
The rhythm of your breath.
Almost like waves flowing in and then out again of your body.
It's something that's effortless that your body knows how to do without thought or direction.
So if you find perhaps that your thoughts start to wander during this meditation tonight,
Just take your attention back to wherever you're noticing your breath in your body and use that like an anchor to pull yourself out of your thinking mind and back into your body.
Now take your attention to the crown of your head and if it feels right for you,
Allow yourself to sense a wave of relaxation flowing down over the top of your head,
Bringing with it a sense of peacefulness and calm.
Sensing that flow down over your forehead,
Your closed eyes,
The curves of your cheekbones,
Your nose,
Down over your mouth to your chin,
Bringing with it a beautiful peacefulness and calm.
Sense that feeling moving down through your neck,
Across your shoulders and down into your arms,
Moving down through your elbows,
All the way down your forearms,
Your wrists,
Your hands,
To your fingertips,
Bringing with it a heaviness,
A peacefulness as you allow yourself to rest.
Gently drawing that attention now back to your shoulders and now allowing that sense of relaxation to flow down through your spine,
Your chest,
Your torso,
Your belly,
All the way down to your hips and your buttocks,
Bringing with it a stillness and peacefulness,
Allowing that sense of relaxation now to move down through your legs,
Through your knees,
Your shins and your calves,
Your ankles and into the heels of your feet and then noticing as it moves through the top of your feet and the arches of your feet,
All the way down to the tips of your toes,
Giving yourself permission to feel that deep sense of relaxation and calm through every part of your body,
Every muscle,
Every bone,
So that you can surrender to rest and allow yourself to drift off into a beautiful,
Deep sleep.
