Good evening,
I will be with you during this meditation to prepare your body to enter into a state of deep restorative sleep.
Lie comfortably in your bed,
Ready to rest,
And feel the weight of the body,
Its density,
Its shape,
And start bringing your attention to your breath as it is now,
With all the burdens you carry from today.
Simply observe how it is.
Breathe in and out,
Slowing the exhalation more and more.
Now,
I ask you to breathe in and then hold the breath for a few seconds,
And while you hold it,
Allow the pressure and stress of today to build.
Keep holding,
Hold,
And then breathe out and release all the tensions completely.
Feel your body becoming lighter.
Take another deep breath in,
Hold the air,
And let any emotions or thoughts of the day that no longer serve you to rise up,
To condense.
Hold,
Hold,
And then sigh out,
Let go,
And feel your body relaxing.
Take one last deep breath in,
Hold the air,
And think about all the judgment and criticism you've been doing to yourself or other people around you.
Hold it,
Hold it,
And breathe out to release.
Allow your body to feel a sense of emptiness and relax.
Now keep breathing in and out very slowly,
Very gently.
Now is the time to work with your body so it can recharge while you are asleep,
Regaining vitality and well-being for the new day.
Reflect on some of the things you want to be grateful for this day.
Thank the bed for its comfort.
Thank the blankets that keep you warm.
Thank your home that protects you.
And be thankful for the day,
Whatever the circumstances,
Because it always enriches your life.
It always gives you new experiences.
Thank your body,
It has worked wonderfully and adapted to your needs.
Give thanks for the food that has nourished you today.
And also thanks to all the people who have been a part of your life today.
You are now ready to delve even deeper into yourself.
Deeper and deeper.
And repeat silently I relax and surrender with trust welcoming sleep.
I relax and surrender with trust welcoming sleep.
I relax and surrender.
I relax and surrender.
I relax and surrender.
Observe how the perception of your body is changing.
Notice how its density is being fully supported.
And allow the body to let go to the point of dissolving onto the surface that welcomes it.
A sense of gentle heaviness expanding.
A pleasant sense of well-being.
A sense of coming home.
Completely safe.
Breathe around your eyes.
Let them float as if in a hammock.
The skin relaxes.
The whole face relaxes.
Breathe into your heart.
The air caresses it.
Accompanying its regular beating.
Breathe into your navel.
Your entire belly is massaged by the rhythmic waves of air.
Slowly coming in and out.
In and out.
In and out.
Let go of all that analysis.
Just focus on the sensations of your body.
Inhale and exhale slowly.
Slowly.
Slowly.
And repeat silently.
I relax and surrender with trust.
Welcoming sleep.
I relax and surrender.
I relax and surrender.
I relax and surrender.
I relax and surrender.
I relax and surrender.
The breath is slow.
Slow.
Very slow.
If you find yourself losing attention to what I'm saying,
It's ok.
You are entering the dream world.
I'm still with you.
I'm still with you.
I wish you all the best.
And may you be protected and supported.
And indeed you always are in whatever you do.
And indeed you always are in ways far beyond your imagination.
May you be protected and supported.
May you be protected and supported.
May you be protected and supported.
May you be protected and supported.
