Hi babe and welcome to this extended evening bedtime meditation.
So this practice is a little longer and it's designed to really help you drift into a deep sleep.
So I do recommend getting as comfortable as you can if you want to lie in your bed.
By all means go ahead do that.
Just let yourself get so comfortable so maybe not sitting in a traditional meditation shape but just being somewhere where you can completely relax and eventually drift into sleep.
So go ahead get set up in your space.
Once you get there just start to take some deep breaths.
And then out through your nose as you allow yourself to completely and totally arrive.
And,
Paying attention to how your physical body feels,
And if your mind is in a specific place,
Maybe thinking about multiple things,
Multiple directions,
Just encourage yourself to come to where you are right now,
Just paying attention to your breath.
Feeling yourself reeling it in,
Allow your mind to get quiet,
Not forcing this,
Just letting it happen naturally,
So encouraging yourself to be exactly as you are.
Landing in the physical body,
Right away just see if you can soften.
Soften into the bed beneath you,
Just letting go of anything you may be carrying,
Just placing it to the side,
Allowing stress and tension to just melt off your body as you start to get heavy towards the bed beneath you.
Maybe starting to feel the eyes get heavy as well,
Just letting your eyes rest.
Feel yourself becoming more and more present with every breath that you take.
It may take you a little while to settle down,
That is totally okay.
Just trying your best to pay attention to the sound of my voice,
As well as paying attention to your physical body,
Your breath.
Once again can you soften?
And just for a few rounds we'll work with our breath together,
Take a big breath in through your nose and exhale let that go relax,
Breathe in,
Let that go saying to yourself relax,
Breathe in,
Exhale relax,
Again in,
And release that.
Following your own natural breath,
Your own natural rhythm,
Just doing that a few times on your own.
Releasing,
Softening,
Relaxing,
Getting even more heavy towards the bed beneath you.
And just for a few rounds we'll work with our breath together,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as being open to sleep,
Making its way into your body,
Your mind,
And allowing rest to find you.
And just for a few rounds we'll work with our breath together,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
As well as paying attention to your physical body,
Down to your lower back.
Allow relaxation to make its way into your hips.
Hip bones get heavy.
Lower half of the body gets heavy.
Just letting it all go.
Allowing all areas of your legs to relax.
Thighs,
Knees,
Calves,
Ankles and toes.
Your body is still relaxed and ready for sleep.
Breathing gently here as you allow your mind to wander wherever it wants to wander.
Just let yourself feel restored.
Let all focus go as you simply relax.
I am wishing you a wonderful,
Wonderful sleep.
