Hi,
I'm Jenny Mayo,
Welcome to this meditation to help you prepare for sleep.
Let's start by lying down.
Take a few moments to get out any shifts,
Any wiggles,
Taking stretches that might call to you.
Just covering yourself up,
Making your physical body as comfortable as possible here.
Eventually finding some stillness,
I invite you to close the eyes if that would feel good.
Taking a scan and noticing all the points of contact your body is making with whatever is beneath you.
Taking the next few exhales to begin softening your body into that support.
As you're doing this,
You might even release a few audible sighs through the mouth,
Seeing what parts of the day you might be able to release.
I invite you to call to mind now the most beautiful expanse of stars above you.
This location could be anywhere,
Real or imagined,
Someplace you've been or always wanted to go.
Just basking in this light for a moment here.
Finding for yourself beneath this beautiful sky,
Someplace safe,
Warm,
And comfortable to rest.
Take a moment and notice what this looks and feels like,
Any textures or sensations,
Whether you're lying on sand,
A blanket,
Grass.
Taking the stars above you,
Begin to notice too what might be around you.
Beginning to notice any sounds,
Waves,
Or just the soft whisper of the breeze.
Noticing that breeze just softly sweeping away tension.
Breath softening the body from the inside.
This gentle breeze softening,
Sweeping away any of the day from the outside.
Beginning a body scan here,
Noticing any tension lingering as we go,
And seeing what,
If any,
Is ready to let go.
Stars above you,
As you soften around your eyes,
As you unclench your jaw,
Release all effort in your head,
Just letting it be completely held.
Softening through the neck,
The shoulders,
Letting them melt into the earth.
Breathing down the length of your arms,
All the way to your fingertips.
Letting the breath soften the torso,
All the way down to the belly,
The back,
Hips,
Your pelvis,
Releasing into the earth.
Breathing all the way down your legs,
Let them be relaxed and effortless.
Softening through your feet,
All of your toes.
Feel your soft breath moving through your whole body.
Starlight upon you.
Just continuing to let that soft breeze carry away whatever tension might be lingering.
Whatever parts of the day you're ready to release.
Start to sip in just a few last breaths of starlight together.
Evening the breath into your soft belly,
Let it fill all the way through your ribs,
Your chest.
And gently release.
Sweet dreams,
And thank you for meditating with me.
