Slumber is an essential aspect of life,
But when going through a healing process,
Sleep can be elusive,
Or we experience disruptive sleep,
Leaving us disconnected,
Foggy,
And unfocused.
For this calming,
Sleep-embodied meditation,
Find a comfortable position in bed,
Either lying down,
Or propped up slightly with pillows,
Or place a pillow under your knees if that feels relaxing for your legs.
When ready,
Allow your body to settle.
Let's begin.
Gently close your eyes.
Let yourself be here exactly as you are.
There's nothing to do right now.
Just inhale and exhale,
Following your breath's natural flow.
As you breathe at your own pace,
Bring some awareness around you.
Absorb the quietness of your private space,
Or take in any little sounds that pop in.
Just observe what's there with curiosity.
Can you now focus that curiosity internally?
Are there parts of your body that feel constricted before bedtime?
Or perhaps some parts feel lighter than others?
How do they feel against your pillows and bed?
Rested or tense?
Perhaps warm or cold?
Again,
Just notice.
No need to change anything.
Just be and breathe.
Breathe in.
Fill your belly and chest,
Reaching your heart,
And feel the exhale as your chest and belly release.
Ah.
Keep allowing that sweet flow of breath to nourish your belly and heart area.
I now invite you to do some somatic exercises to open the body to deeper states of calm and reset the nervous system to promote sleep.
Bring your hands in front of your chest and rub your palms together to create warmth.
Then place the palm of each hand gently over your closed eyes.
Left palm over the left eye,
Right palm over the right eye.
Give your eyes ease with the warm pocket of each hand.
Inhale and exhale out the mouth slowly.
Ah.
Relax.
Stay like this for a few seconds.
When you are ready,
Gently remove your hands from your eyes and drop them by your sides and rest them on your bed.
Go back to the breath.
Inhale.
Exhale.
Steady.
Easy.
Next,
I invite you to try bee's breath,
A humming breath to soothe your vagus nerve and clear your airways to enhance breathing during sleep.
You will inhale through your nose and as you exhale,
Keep the mouth closed and create a humming sound,
Lengthening out the breath.
There is no right or wrong way to do this.
Do your best to follow along and we will do the breath together.
Remember to be gentle with yourself.
Place one hand on your belly and the other hand on your chest.
Let's begin.
Inhale through the nose.
Take a deep breath.
Exhale.
Mmm.
Relax.
Let that wave of calm in.
Trust its nurturing intent.
Let's do one more bee's breath.
Inhale through the nose.
Take a deep breath.
Exhale.
Mmm.
Relax.
So,
So beautiful.
When you are ready,
Remove your hands from your belly and chest and rest them by your sides or leave them where they are if that feels good.
Let any waves of softness lap against the edges of your constricted parts.
Breathe.
Bee.
Now,
I invite you to bring together that steady hum you created with a calming visualization to invite more relaxation.
Bring your awareness back to your body,
Starting at the top of your head.
Imagine a warm ocean breeze washing over you,
Softening your forehead,
Your eyes,
Your jaw.
Feel this breeze move down your neck and shoulders,
Releasing any tension.
Let this breeze flow down the rest of your body,
From your arms to your feet,
And allow its inviting warmth to carry you away towards a relaxing shoreline.
Now,
Imagine yourself lying down near a peaceful shoreline.
The night sky above is expansive and calming.
The stars twinkling and sparkling.
The waves roll in slowly,
Reaching the shore and then retreat back to the vast ocean.
Allow your breath to follow this rhythm.
As you inhale,
The wave comes in,
Bringing a soothing energy to your body.
As you exhale,
The wave retreats,
Carrying away any tension or restlessness.
Inhale,
Soothing energy.
Exhale,
Tension retreats.
Inhale,
Soothing energy.
Exhale,
Restlessness retreats.
Feel the gentle movement of this rhythm as it flows down your head,
Neck,
Shoulders,
Arms,
And through your fingertips.
Your chest and belly rise and fall,
Just like the waves.
Your hips,
Legs,
And feet become heavier with each passing tide,
Grounding you deeply into the sense of calm.
Take one last,
Deep,
Slow breath.
Let out a sigh if it feels good.
Ah.
Let go completely.
Maybe tense areas in your body relaxed.
Maybe some didn't.
That's okay.
All parts are invited to your dream state.
Allow your body to sink into the comfort of sleep,
Carried by the gentle rhythm of the ocean of awareness within you.
Good night,
Dear one,
And thank you for practicing with me.
