Welcome to this sleep meditation.
I'm Jamie Gantt and I am so honored that you have shown up to be here with me this evening.
This is your time to let go.
Go ahead and settle into your bed and allow the sounds around you to just envelop you and become a gentle cocoon.
There's nothing you need to do.
Nowhere you need to be.
Tonight we'll move together through the breath,
Body,
And awareness to guide you into a deep,
Restful sleep.
Let's start by taking a slow,
Deep inhale through the nose and a soft exhale.
Feel the weight of your body as it's supported fully by your bed beneath you.
Bring your attention now to your feet.
Noticing any subtle sensations,
Warmth,
Tingling,
Stillness.
And with your next exhale,
Imagine releasing any tension from your feet into the earth.
It may even help to flex or tense your feet for a moment and then just let them go.
And now move your attention slowly upwards to your ankles and your calves.
And again,
Notice any subtle sensations.
And it may be useful to flex the muscles and release them.
And just imagine all that tension exiting from your calves into the earth.
Working your way up to the knees and then the thighs.
Noticing any sensations.
Maybe flexing a bit and then releasing.
Just allowing all that tension.
Feeling your thigh muscles melt into the bed below you.
Now moving to your hips and just noticing as you breathe any sensations,
Any tension or tightness,
Warmth,
Tingling.
Again,
It may help to flex and release.
Just continue to breathe.
Letting each breath act as a gentle wave,
Just washing away the day.
Notice your belly naturally rising and falling.
If it feels comfortable,
You can place a hand over your belly or both hands.
Just feeling the rhythm of your breath.
Feeling your muscles continue to release and melt into the bed below you.
Feeling fully supported.
And now bring your attention up to your chest.
Feeling the lungs rise and fall.
Allowing the muscles to soften and release.
And then your shoulders,
Your arms.
With each exhale,
Just let them drop.
Letting your arms feel heavy.
Let your jaw release.
Feeling all the muscles in the face and neck just melt.
Relaxing fully.
Feeling your eyes growing heavy.
Every part of you is invited to let go now.
Allowing each breath to just release all the tension.
Feeling your entire body heavy,
Melting into the bed.
Now we're going to move into some intentional breathing.
Just to really bring the nervous system into a state of full relaxation.
We're going to breathe in for a count of 4.
We're going to hold that for a count of 2.
And then exhale for a count of 6.
All of this can be done through your nose.
Let's breathe now.
Inhale gently through the nose for a count of 4.
3,
2,
1.
Inhale and hold that for a count of 2.
And then exhale softly for 6,
5,
4,
3,
2,
1.
Continuing at your own pace.
Inhaling for 4.
Hold for 2.
And exhale for 6.
Allowing each exhale to be a full release.
A complete surrender to relaxation.
Preparing your body for sleep.
Inhale for 4.
Hold for 2.
And exhale for 6.
In for 4.
Hold for 2.
And exhale for 6.
And if thoughts arise as thoughts do,
That's okay.
Let them drift.
Floating by like clouds across the night sky.
Let your breath be your anchor.
Steady.
In for 4.
Hold for 2.
And exhale for 6.
Good.
Keep breathing.
In for 4.
Hold for 2.
And exhale for 6.
A soft golden light at the crown of your head.
And with each inhale this light flows gently down through your body.
Letting it fill your chest and soften your belly.
Relaxing into your legs.
And with each exhale the light expands outward creating a field of calm all around you.
You are safe.
You are held.
Your body knows how to rest.
Your mind can drift carried by this gentle warm glowing light.
Allow yourself to drift.
