If you are here with me,
Chances are you are having difficulties falling back asleep,
Suffering from insomnia,
Or simply in need of some rest and restoration.
Sleep is so essential and yet sometimes so elusive.
This could be to physical factors,
Mental and emotional factors,
Or a combination of both.
Let me start by saying it's going to be okay.
You're okay.
Sleep is not always represented by the deep unconscious state and in this meditation we're going to work on releasing the tension from the three hearts in the body located in your belly behind the belly bun,
In the chest behind the breastbone,
And in your head behind the center of the forehead.
To begin,
If you are seated,
Make sure that you are seated on a comfortable surface,
A comfortable cushion,
Couch.
If you are in the comfort of your own bed,
Make sure that you get cozy and warm and prepare to rest.
Take a nice deep inhale and exhale the breath out of your body.
For your next inhale,
We're going to breathe in slowly but fully until you feel the inhale fill your whole body and then release your breath with an exhale out of the mouth in the sigh.
Do two more like this,
Inhaling completely and fully.
You're not forcing,
Not aggressive,
Just full and complete breath until the whole body tenses with your inhale and then let it go.
See the inhale come in,
Collecting all the worries and anxieties and thoughts that are keeping you up at night.
And then at the top of your inhale,
See all that collected,
Get released out of your body with your exhale.
Allow your breath round by round,
Breath by breath to guide you with every round into a deeper layer of rest and relaxation.
When this process feels more complete for you,
Free your breath and allow it to flow as it wants to.
Let go of your desire to change,
Control or manipulate your breath and just let it be free.
Really stay with the breath and allow it to guide you into your deeper state of rest.
Feel every exhale release your body deeper and heavier into the surface supporting you.
If you are seated,
Make sure that you have space for you to transfer your body into a horizontal form easily without a lot of activity and movement into your body.
Stay with the breath and bring your awareness with your breath to your belly.
Feel the belly open to receive your inhale and hug back in to release the breath out of your body.
Belly opens,
Expands as you inhale naturally and organically.
Belly hugs back in towards your spine as you release your breath out of your body.
Stay with your breath,
Stay in your belly,
Take your time,
Be patient,
Don't rush this process.
And with every exhale feel that release as if you are removing a cork from the belly button allowing all that tension to release.
When your mind wanders simply invite it like a child back into the body with your breath.
Following your inhales and exhales.
Feeling the belly rise,
Feeling the belly drop.
Releasing your goth with every round of breath.
Breathing,
Releasing,
Release your goth with every round of breath.
With your next breath let your awareness travel up to the heart center,
Right in the middle of your chest behind the breastbone.
Feel your ribs open,
Expand as you inhale and feel everything hug back in towards the spine as you exhale.
Exhaling to open,
Exhaling to release.
Feel your ribs,
Your heart,
Your lungs expand and open to welcome a fresh new breath.
And feel all that hug back into your center line to release all tension,
All that is used and old and no longer serving out of your body.
See your inhale create space where there is contraction.
See your exhale release any tension,
Physical or emotional,
From your heart center.
Breath by breath and round by round release your heart.
Breath by breath and round by round release your heart.
Continue to breathe into your heart center,
Creating lightness and space.
Exhaling ease and calm.
Inhaling,
Chest expands,
Exhaling,
Chest comes in.
Stay with the movement,
Stay with the breath and release your heart.
With your next inhale,
Take your awareness up to the center of your forehead.
The area behind the forehead,
Behind your closed eyes,
Right in the center of the brain.
And with your exhale,
See the little window open to release the tension from your head.
Breathe in through that window in the center of the forehead.
Breathe out through the open window through the center of your forehead.
Create as much space as you need for your breath to flow in and out from the center of your forehead.
Inhaling collecting all thoughts,
Activities in the mind.
For the exhale to carry it out and release it out of your head.
Breath by breath and round by round release your head.
Stay with your breath,
Feeling the lightness,
The calm every round creates into your head,
Into your eye center,
Into the brain.
Continue to breathe,
Continue to breathe and release your head.
Allow every inhale to invite a much deserved rest for your brain.
And allow every exhale to carry out all that is no longer serving.
Breath by breath,
Round by round release your head.
Breath by breath,
Round by round release your head.
Stay with your breath and release your head,
Release your heart,
Release your gut.
Release your head,
Release your heart,
Release your gut.
Release your head,
Release your heart,
Release your gut.
Breath by breath and round by round release your head.
