This is a sleep meditation.
Before we begin the practice,
I want to suggest that you be aware of just how restorative and healing sleep can be.
So try not to resist as you go along and just let the process of relaxation and breathing take its course.
So when you wake up after a good night's sleep and even a daytime nap,
You'll feel restored,
Just how you want to feel.
If you feel stressed perhaps or tense right now,
Choose to allow this time to turn inward,
Withdrawing from the pressures of life and the demands that you may be placing upon yourself or a feeling of heaviness with demands perhaps and expectations that others may be placing upon you.
So please be patient.
Patience attains all things,
Including your journey into that still,
Quiet place within.
Now your posture is important,
So lying flat on your bed or on your mat,
And try not to expect at first to be in that still place straight away,
But rather enjoy the ritual of finding your comfortable place,
Ensuring that you're warm enough of course or cool enough.
You're not going to let anything disturb you now for the next little while.
Once you are ready,
Remind yourself again that you will let go physically,
Mentally and emotionally.
This is very important to set your intention.
It is important to impress this on your mind,
As it is your mind that needs training to move away from the restless thoughts that constantly arise and most probably keep you from relaxing deeply enough so as to fall asleep.
So now welcome the sensation of your natural breath flowing through your nostrils in and out of your body.
An even stream of breath in and out.
No need to change the way you're breathing,
The natural rhythm will arise and take care of itself,
As long as you allow it.
Have confidence that your body knows exactly what it needs.
Easy breathing now,
Observing continuously,
Continuously observing that easy breath rhythm flowing in and out.
Relax and allow your breathing to be calm.
This will also calm your heart.
If it will help,
Take a deep breath in and sigh the breath out.
And then resume your calm,
Easy breathing once again.
With awareness now,
Take your mind to your face and drop the lower jaw.
Feel the lips soft and full.
Be aware of your eyebrows and release any tendency to frown.
Your eyes rest,
Your eyes softly close.
At this point,
Remember again how restorative sleep can be.
Embrace that idea and just give in.
Easy breathing,
Your breath will take you deeper and deeper.
Allow your shoulders to drop and feel that feeling.
We carry so much weight and heaviness on our shoulders.
Say to yourself now,
This feels good.
And continue.
Your arms,
Your hands and your fingers relax.
Feel that feeling.
And again,
This feels good.
Feel your back sinking into the bed.
Your spine and the central nervous system can relax now.
Welcome the sensation that your whole back is spreading and widening,
Relaxing.
Feel that feeling.
Your whole back is spreading and widening,
Sinking.
Feel that feeling.
Be aware now of your chest,
The rib cage,
Your lungs and your heart,
And the abdominal area.
You may be feeling your calm breath rhythm in the chest,
Or feeling the navel perhaps rising as you inhale and falling as you exhale.
Relax and go deeper with this rhythm.
Your heart is resting,
Your heart is calm,
Your breath is easy,
And that rhythm feels so good.
That feeling of calmness is streaming now down through your legs,
Relaxing your legs and feel your feet drop apart.
Your legs and feet that serve you so well can relax now.
There's nowhere to go,
There's nothing to be done.
Just be with the feeling of complete ease and relaxation in your legs,
In your feet,
And right to the tips of your toes.
As we pause throughout this session,
Feel the spaciousness arising.
The pause is so important,
You don't need to rush this.
Your whole body is relaxed now,
And it feels good.
As you hold that sublime feeling of lightness and ease in your body,
Be aware that you are breathing evenly once again.
Your breath allows that sublime feeling of ease and peace and calmness to arise.
Imagine that as you breathe,
You're breathing calmness and peace into your brain,
You're relaxing a busy mind,
Clearing that busy mind,
So you can feel fully relaxed.
Breathe in calmness,
Breathe out peace,
Breathe in calm,
Breathe out peace,
Breathe in calm,
Breathing out,
Feel the peace touching every cell and atom of your body,
And it feels good.
You're ready now to go to sleep,
All is well,
All is very,
Very well.
And know that when you wake,
You'll feel refreshed and restored.
Many blessings now,
I leave you.
Sleep well.
