Lying on your back in your bed or wherever you choose to be.
Check that your back and neck feel comfortable.
Pause the tape if you need to rearrange your pillows or blankets.
Tell yourself that you don't have to go to sleep.
Even if you just relax from this meditation,
That is okay.
Slowly,
Kindly and with gentleness,
Bring your attention to your head gently pressing into your pillow.
Notice your back and legs gently pressing into the bed or other surface that you're lying on.
Bring your attention to your breath.
If you want to,
Place one or both hands on your tummy.
Feel your tummy filling up with air like a balloon.
Feel it deflate when you breathe all the air out.
Gently and slowly,
Notice the rhythm of your breath,
Allowing your tummy to fill and deflate for the next few breaths.
Notice any distracting thoughts or worries.
Tell these thoughts or worries that now is not the time to deal with these,
That you will deal with them tomorrow.
Be firm with these thoughts or worries.
They are often persistent and powerful and respond well to firmness.
Again,
Bring your attention back to your breath.
Notice whether you are breathing into your tummy or chest.
Try and gently let your breathing go deeper by letting all the air out of your lungs on the next out breath.
And then gently let your lungs fill,
As if the air is filling right down into the bottom of your lungs.
Again,
If distracting thoughts or worries come in,
Gently and firmly tell them now is not the time to deal with them.
You will deal with them in the morning.
Gently,
Just like you would with a wayward puppy or kitten,
Bring your attention back to your gentle breathing.
Notice if there is any tension in your jaw,
Your neck,
Your shoulders.
Allow your tongue to nestle gently in the bottom palate of your mouth.
Breathe into this area.
Breathing in calm,
Breathing out tension.
Then notice any tension in your neck and shoulders.
Imagine your neck and shoulders are made of something soft like butter,
Gradually softening and melting the tension away.
Again,
Bring your attention back to your breathing.
Noticing the air as it goes in and out of your mouth or nostrils.
Notice the sensations of the breath.
Does it feel like silk on your nostrils or mouth?
Allow yourself to be immersed in these sensations.
Place a half smile on your mouth as you keep noticing your tummy,
Gently and slowly rising and falling.
Again,
Allow your jaw,
Neck and shoulders to soften.
Notice how your body feels.
And again,
Allow yourself to unhook from any thoughts or worries.
As you slowly drift off to sleep or into deep relaxation.
