Meditation capsules your nightly dose of mindfulness.
Coming to your senses,
Lying in your bed.
Make yourself comfortable.
Lying in your bed,
On your back,
Under the covers.
Noticing how soft and safe your bed feels,
Holding you in place.
Supporting all of your weight.
A special place to end your day.
Noticing the pillow under your head.
Perhaps it feels like a cloud,
All foamy and soft.
Providing a special place for your head to rest now.
Your neck does not have to hold it up anymore.
Letting the pillow hold and support your head for you now.
Spending a bit of time noticing with your eyes open now.
Curious to notice what can you see outside,
Through the window.
Perhaps you can see other houses.
People going by,
Or cars.
Can you see any plants or trees?
Perhaps you might see a bird.
When you are ready,
Shifting your awareness to notice what you can see inside your room.
The different colours of things.
The different shapes.
Being curious to notice what shapes you can see.
What is round?
Or square?
What is rectangular?
Are there any triangle shapes in your room?
Now you can notice with your nose,
Is the window open?
Are there any smells you can notice?
Perhaps the gentle,
Fragrant sense of nature.
Like the smell of flowers,
Or newly mown grass wafting in through your window.
Can you notice a stream of fresh air flowing in through the window?
And perhaps you can notice your eyes again and wonder if they're beginning to feel a bit tired.
They have served you all day looking at things.
And just like the blind over the window,
They might like to close gently down now over the windows of your eyes.
Giving them a rest.
When your eyes are resting,
You can be curious to notice with your ears now,
Two sounds outside,
Way off into the distance.
As they come and go.
What sounds can you hear?
Perhaps a car?
People talking?
Maybe a dog barking?
Can you hear the wind moving through leaves and branches of trees?
Or sweeping along the street?
Or perhaps you can hear rain falling on the roof and driveway.
Gradually shifting your attention from outside to inside your home now.
Noticing distant sounds in other rooms.
Perhaps the TV?
Or music?
People talking?
Maybe the sound of doors opening and closing?
And just bringing your mind closer now and to notice any sounds in your room.
Perhaps you can hear a fan?
Or a clock?
And gently bringing your mind home to your body now as it rests comfortably in your bed.
Perhaps you can notice the delicate sound of your body breathing you,
Taking good care of you.
As the breath flows in and out through the space in your nose.
Flowing in and out through the space in your tummy.
You might even notice some soft sounds from your tummy as it gratefully settles into a cosy state of comfort.
Perhaps you might notice a taste in your mouth?
As your tongue rests inside your mouth.
Floating gently in the space in your mouth.
And now you can notice the touch and the feel of the warm,
Soft mattress underneath you.
Holding you gently.
Noticing the soft sheets resting against your skin and pajamas.
Noticing the weight of your doona or blanket.
Protecting you from the cool night air and keeping you warm.
Feeling quiet and safe in your bed.
Just letting go of noticing anything now.
Just the feeling of drifting off.
Drifting off.
Easily and gently to sleep.
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