Hi there,
This is Joni and I want to invite you into a quality state of sleep.
So get comfortable and let's get started.
Sleep is so important for our health and well-being mentally,
Emotionally and physically and yet quality sleep can sometimes be so elusive.
I want to invite you to get comfortable lying down and before we begin with this sleep meditation,
I invite you to stretch,
Take a deep breath in,
Reach your arms overhead,
Stretch and wiggle your feet and pump your ankles.
Deep inhale stretch long and then when you exhale,
Exhale out with a sigh and relax.
Let's do that again.
Inhale and stretch your hands and feet in opposite directions and exhale let it go.
One more thing as you get comfortable into whatever position you feel like you could slip into sleep.
Once you get there,
I want you to take two more deep breaths.
This time when you inhale,
I want you to tense and tighten your muscles.
So as you inhale,
Make fists and just squeeze and hug all your muscles in and then as you exhale,
Release and let them go.
Let's do that again.
Inhale and squeeze everything,
Even squeeze your face open and close your jaw really wide and exhale.
Let go and relax.
If you need to readjust,
Make sure that you're comfortable,
Make sure that you feel warm and that whatever you need to make your space one that you can find deep rest in.
Take a moment to do that.
As you settle into stillness,
I invite you to bring your attention to your feet and let your feet relax.
The toes,
The soles of the feet,
The tops of the feet,
The ankles.
Let them all soften as if they are falling into a deep state of rest.
Let your lower legs relax,
The shins,
The calves,
The tops of the knees and the backs of the knees.
Then all the muscles could just soften and melt.
Moving your awareness to the thighs,
Let the thighs soften,
The tops of the thighs,
The inner thighs,
The outer thighs and the backs of the thighs.
Using your glutes,
Your hips and your lower belly,
Letting the whole lower body be soft,
Heavy and relaxed.
Softening through the rib cage and the back body,
The heart center,
The shoulder blades melting the tops of the shoulders.
Arms are heavy all the way down to the forearms,
The wrists,
The hands and the fingers.
Let them all completely relax.
Open and let go.
Melting again the tops of the shoulders and the neck,
The back of the head,
Top of the head,
Smoothing out the forehead,
The temples,
The space between the eyebrows,
Allowing the eyes to relax deeply,
Feeling a release to the jaw,
A softness to the mouth,
The tongue,
The whole face,
And relaxing your throat.
Feeling this relaxation just continuing to spread throughout your body with each breath,
Starting to notice the soft,
Gentle flow of your natural breath,
Body breathing in and out,
In and out.
And with each pass of the breath,
Let the body sink even more into a state of deep relaxation,
Deep rest,
Letting yourself go physically,
Mentally and emotionally,
Noticing if there are thoughts that distract you,
If your mind hooks into a memory,
A thought of the future,
Or just a story.
Try to let that go and refocus on the simple flow of your breath,
The breathing in,
Breathing out,
That rise and fall quality to the breath.
Keep bringing your attention there again and again,
Body relaxing,
Mind coming back into the body,
Letting everything else go,
Knowing that the more you relax,
The more you're setting yourself up for a deep,
Deep state of rest.
As you sink deeper,
Notice this sense of quietness in the body,
In the mind,
In the emotions.
Keep letting go,
Relaxing,
Melting deeper,
Offering yourself a state of healing and rejuvenation with each gentle inhale and exhale.
Follow that breath wherever you feel the breath.
Just notice it and let your attention lightly rest there,
Feeling and watching as everything slows down and you sink deeper and deeper towards sleep.
Trust your body,
Trust in your ability to rest deeply and practice letting everything go,
Again and again,
Melting and sinking deeper into rest.
Until its Adjustment.
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