Hello and welcome to this peaceful meditation for sleep.
Although this is a meditation for sleep,
I'm suggesting that you start this process while sitting up.
I have found that if it's getting off to sleep that is a challenge for you,
As I too have found on occasions.
A little bit of time sitting up preparing for this most important and healing time of the day can work very well.
Now this is only a suggestion,
No obligation.
Perhaps try it and see how it works for you.
The inspiration for this meditation is grace.
What a beautiful word this is.
Of course it may have different meanings for different people.
I personally love this definition which is the freely given favor and love of the divine.
So whether you are sitting up or lying down for this meditation,
And by the way if you are sitting up,
I will make the suggestion when to snuggle down.
Now let us affirm,
I cast aside all mental burdens,
Allowing divine grace to be with me now as I move toward and into a restful healing sleep.
I'll repeat this affirmation two more times.
I cast aside all mental burdens,
Allowing divine grace to be with me now as I move toward and into a restful healing sleep.
I cast aside all mental burdens,
Allowing divine grace to be with me now as I move toward and into a restful healing sleep.
It's always helpful to physically release any tension in the body.
So we will practice the technique now of tensing and relaxing the body with the breath.
If you're not aware of this practice,
It is simply breathing in through the nostrils and holding the breath and tensing the body at the same time.
And when exhaling with a double breath,
Short and long,
You relax the body all at once.
So I'll guide you through this practice now.
Breathing in through the nostrils,
Hold and tense the body.
Just make fists and tense as comfortably as you can and then breathe out with a double breath.
Relaxing as you do that.
Inhaling again.
Hold and tense the body.
And breathe out.
Last time,
Breathe in.
Hold and tense.
And release.
Of course,
Releasing all the tension that you feel in your body.
Now just let the body breathe.
Settling in while taking five comfortable deep breaths smoothly and easily.
Just five natural deep breaths in and out through the nose.
And I'll be with you again in just a moment.
Please go ahead.
Breathe in.
And release.
So breathe again just very naturally and normally.
And it's time now to snuggle down.
Doing this with as little disturbance as possible,
Lying on your back as we continue the meditation.
Feeling comfortably warm and take a few moments to notice how your body has already begun to feel relaxed and settled,
Ready for your sleep.
There is enough time.
It is a process.
So remember,
Let go and know that you are open and receptive,
Allowing divine grace to be with you now.
Remember the definition freely given favor and love of the divine.
As we relax through the body,
Gently ensure that you continue to breathe softly,
Smoothly and rhythmically.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Just very natural breaths.
Your eyes are now lightly closed.
Feel your eyes sinking into the head.
Allow your eyebrows to spread.
Allowing the space between the eyebrows to feel smooth and open.
No frowning is needed.
Your forehead is also relaxed and smooth.
Feel the lower jaw drop a little.
And let the tongue spread softly in the mouth.
Feel an ember of peace igniting within you as you smile a little.
And again remind yourself that divine grace is supporting you all the way to that beautiful night's sleep.
Divine grace comes to us unconditionally.
If we allow it and if we are receptive to it.
And that can take some time and practice.
So just persevere.
Do this practice a number of times.
Now drop your shoulders.
Casting aside all mental and emotional burdens.
It's time to do this now.
Feel the shoulders relaxing for a moment.
Feel the shoulders relaxing now.
Releasing on each out breath.
The shoulders drop more and more on each out breath.
And it feels good to relax.
Allow the ease that you're feeling now to spread down your arms and into your hands and fingers.
Notice how relaxed your arms and hands are.
There's no grasping or reaching for anything.
All that you need is within.
Divine grace is within.
Now be aware of your heart.
It is a very quiet heart now.
A contented heart.
You are beginning to enter that gorgeous state of pre-sleep.
Where you are so relaxed and calm that nothing can disturb you.
Enjoy that place as we continue to relax the whole body.
Notice the abdominal muscles softening and sinking into the body.
With the rhythm of your breath the abdominal muscles sink softly into the body.
The abdominal muscles relax and spread.
Feel your whole back sinking into the bed.
From your shoulder blades down to the base of your spine.
Your whole back is relaxing.
Your whole back is sinking into the bed.
So now you're feeling more and more deeply relaxed.
As we continue.
Noticing your legs now.
Right thigh.
Left thigh.
Be aware of your right knee.
Left knee.
Right lower leg.
Left lower leg.
Right ankle.
Left ankle.
The whole right foot and toes.
The whole left foot and toes.
Be aware of both legs now.
Completely relaxed.
Completely relaxed.
The bed is holding your body.
You feel warm,
Cozy and relaxed.
Your whole body is relaxed and light.
Your whole body is relaxed and light.
Allow yourself to drift off to sleep now.
All is well.
Allow yourself to drift off to sleep now.
All is well.
All is well.
All is well.
Let those three words,
All is well.
Dissolve any negative thought that may arise.
All is well.
You are ready for sleep.
The unconditional flow of divine grace fills your consciousness with peace.
With joy and wisdom.
Together with the calm rhythm of your breath,
Take these words as an affirmation into your restful sleep.
The unconditional flow of divine grace fills my consciousness with peace.
With joy and wisdom.
The unconditional flow of divine grace fills my consciousness with peace.
With joy and wisdom.
Peace,
Joy and wisdom.
Peace,
Joy and wisdom.
These qualities are yours.
Peace,
Joy and wisdom.
I leave you now.
Roll over and good night.
