Welcome to this meditation for sleep I invite you to lay down and get cozy Perhaps you'd like to lay on your back and let your hands rest on your belly or softly down by your side Allow gravity to do its work and sink into your bed As your body becomes heavy and weighted,
Allow all of your day's worries,
All the concerns,
All the to-do's,
All the to-do's to fall away as you come back into yourself as a human being Letting go of all you're doing and giving your body permission to rest Giving your mind permission to be at ease Taking a moment to orient yourself to your surroundings Looking around your bedroom,
Letting your eyes be soft No need to judge anything you see,
Just allowing yourself to take it in Noticing the windows,
Noticing the door,
Noticing the ceiling And then letting your eyes rest and softly close And feeling into your surroundings,
Noticing the weight of your blankets on your body Feeling any sensations of weight or heaviness in your body Noticing your back body as it's making contact with the bed And allowing yourself to sink even deeper into the bed Relaxing,
Letting go Allowing yourself to be held by the bed Turning your awareness into your body as you allow sleep to begin to come As you notice how you're feeling physically in your body Letting your awareness come to the top of your head Scanning down to your forehead Unwrinkling your forehead Letting your eyebrows be soft Relaxing your eyelids Relaxing your cheeks Relaxing your ears Letting your tongue be soft Unclenching your jaw Relaxing the front of the throat,
The back of the throat The sides of the throat The shoulders We often carry the weight of the world on our shoulders Give yourself permission to put it down As your shoulders relax and become soft As tension begins to dissolve Letting ease flow down the length of your right arm Into your right hand Your right fingertips The palm of your right hand And sending that ease down the length of your left arm into your left hand Fingertips in the palm of your left hand Feeling the relaxation expand into your chest Letting your breath deepen Letting your breath slow as you invite your body to rest and digest Softening your chest Softening your abdomen Releasing any tension or tightness Sweeping to the back body and inviting in ease Allowing tension to melt away as you sink deeper into your mattress As your body invites sleep moment by moment Bringing in awareness to the hips,
Glutes and reproductive area Inviting in ease and softening And letting the relaxation expand down the length of your right leg Right knee Right calf Right ankle Right foot And then down the length of the left leg,
Knee,
Calf,
Ankle,
Foot Noticing the bottoms of your feet and allowing them to soften And letting relaxation wash over every cell of your body Starting at the tips of your toes And as you breathe in bringing the relaxation up to the top of the head Letting it wash back down All worries and inviting in peace,
Ease,
Relaxation,
Healing,
Love Drifting off whenever you're ready And having the sweetest dreams
