Welcome to this sleep well meditation.
A lovely way to settle down and ease into sleep.
You can either take a comfortable seated position or lie down on a bed or something comfortable,
A yoga mat or a blanket and just make sure that the body can be completely relaxed.
Once you have prepared the body,
Gently close the eyes and turn the attention inwards.
Become aware of the breath,
Natural and effortless,
Moving in and moving out of the body.
Notice where in the body the breath is moving to.
Maybe it's deep into the stomach,
Perhaps in the middle of the chest or maybe higher up in the shoulders.
Become aware of the exhalation of the breath and how with each exhalation the body relaxes.
Allow this exhalation also to carry any stress,
Cares,
Worries or concerns out of the body.
Exhale a deep long breath and all the worries flow out of you with the breath.
With the exhalation,
All tension released with the breath.
Notice the body becoming heavier,
Held and supported by the surface beneath it.
With the exhalation letting go little by little of the tensions that were naturally stored in the body,
The emotions and the mind throughout the day.
Exercise slightly more control over the breath.
Inhale through the nose and exhale slowly through the mouth.
Inhale through the nose,
Exhale through the mouth.
Inhale through the nose,
Exhale through the mouth and continue this releasing breath for six more cycles.
So so once you have completed your cycles of breath,
Allow the breath to return to its natural rhythm and allow a sense of deep peace and relaxation to wash over the entire body.
A feeling of deep peace and relaxation surrounds the entire body.
From the top of the head all the way down to the tips of the toes,
The body and mind completely relaxed.
In this moment if you would like to make a result of this moment,
In this moment if you would like to make a result or set an intention for your sleep ahead,
Then it's really lovely to make a heartfelt resolve in the present moment.
Something that you want to invoke in yourself or a quality you want to have more of.
Some examples are I am healthy,
I am loved,
I am peaceful,
I deserve rest,
I am enough.
You might find that a resolve naturally arises or you might already have one in mind.
When you've found your resolve,
Repeat it with feeling and emphasis three times mentally.
To move on from this short meditation practice,
You can either go straight to sleep or you can go straight to sleep.
If you do need to sit up from a lying position,
Then do so very slowly with care for your body.
Spend some time on the side of the body and then up in a seated position with the eyes closed just to adjust and then try to give yourself the space if you're continuing with the evening to relax,
Drink lots of water and then have a restful night's sleep.
So sweet dreams,
Have a lovely rest and take care of your wonderful body.
So
