This meditation is intended to allow you to drift off to sleep easily and effortlessly.
Lay in bed in a comfortable position,
A position that would allow you to be comfortable enough to fall asleep.
Let the pillow cradle your head.
Take a long,
Slow,
Deep breath in.
Hold it and let it go.
Feel your body sinking a little deeper into your mattress,
As if the bed is lovingly holding you,
Supporting every inch of you.
Allow your eyelids to close.
Your body starts to relax.
You allow yourself to feel at ease.
Bring your awareness to the top of your head.
Notice any tension in your scalp or forehead.
Inhale and on your exhale,
Let that area soften.
Move to your eyes and the tiny muscles around your eyes.
Let your eyes grow heavy.
So heavy,
They don't want to move,
Soft,
Peaceful.
Focus on your jaw.
Let the jaw hang loose.
Let all the muscles around your mouth release.
Feel a warm,
Welcoming sensation over your entire head,
Melting any tension that remains away.
Now your neck,
Back of the neck,
Sides.
Let go of anything you are holding there.
Let it dissolve.
Breathe into your shoulders.
Imagine them dripping farther and farther away from your ears,
Heavy,
As if they are melting down into the bed.
Let both arms relax and begin to relax.
Heavy as if surrounded by warm sand,
Chest,
With each breath,
The ribcage softens.
Let the spine lengthen and soften.
No effort,
Just gentle release.
Soft and open.
Feel the belly gently rise and fall,
Like gentle waves.
Allow your hips,
Your pelvis,
To sink heavily into the bed.
Notice your thighs,
So heavy,
So relaxed,
Calves,
Shins,
Ankles,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips,
Hips.
Your whole body feels heavy and calm.
Allow the warmth from your head to slowly sink down your neck,
Shoulders,
And all the way down your entire body to your feet and your toes.
Your body is relaxed and at ease.
Feel the bliss.
Now find your body on a plastic raft and a smooth,
Calm body of water.
Maybe you are on a pond or in a swimming pool.
You are gently drifting with the warm,
Soft breeze.
It's a warm night with a cloudless sky.
Look up.
The sky above you is endless.
Notice the brightness of the stars.
So many stars.
They seem to be winking at you like they are on watch and you are safe.
With every slow breath in you,
Draw in the energy of the stars.
It enters through the crown of your head and as you breathe out,
Any remaining heaviness,
Worry,
Or thought drifts away like a mist,
Dissolving into the water.
Breathe in starlight.
Breathe out,
Release.
Breathe in starlight.
Breathe out,
Release.
Feel the gentle light of the stars slowly filling your entire body,
Starting at the top of your head,
Moving down over your face,
Softening every line,
Shoulders,
Arms,
Hands,
The light settles into your heart.
It's warm and peaceful,
Allowing the feeling of compassion and love to fill your heart.
The light continues flowing down into your torso,
Spine,
Hips,
All the way down to the tips of your toes.
Your whole body is now made of soft,
Glowing starlight.
You feel weightless,
Yet perfectly supported by your raft in the calm,
Still water.
Feel the raft gently rocking back and forth,
Back and forth.
With each gentle wave,
Your mind quiets even more deeply.
In the distance,
You hear the rustling of leaves on the trees,
Allowing your eyelids to feel even heavier,
Peaceful.
Allow any remaining thoughts that enter your awareness to rise up and float away.
They drift away like mist in the air,
Dissolving into the vastness of the heavens.
You feel safe.
You feel secure.
You feel held.
You hear a voice coming from the stars.
It seems to say,
Rest now.
Time to let go.
Time to relax.
The stars will watch over you.
They've got it from here.
Let yourself go,
Sinking deeper and deeper into the welcoming darkness,
Into perfect,
Peaceful sleep.
Allow yourself time through sleep to charge up,
Renew.
Knowing that when you awaken,
You will be refreshed and renewed.
Sweet dreams.
