Hi,
My name is Josh Schmidt and this is a whisper meditation to help you fall asleep.
Go ahead and take a moment to find a comfortable position to lie down in.
I recommend lying on your back for this meditation.
If that's uncomfortable,
Try placing a pillow underneath of your knees and see if that helps.
Of course,
If lying on your back isn't an option,
Then simply take whatever posture feels most comfortable for you to find rest.
Allow your eyes to gently close.
And just see how closing the eyes changes your experience.
Good.
Allow your eyes to open.
Gently blink your eyes open.
You don't need to focus on anything in particular.
Just allow your eyes to be open and relaxed.
And now let's close our eyes gently again,
Allowing the muscles of the face to relax.
The jaw,
The tongue,
The skin on the cheeks and forehead.
Good.
And one more time,
Gently blink the eyes open,
Allowing your eyes and your gaze to be soft and unfocused.
And then once again,
Let's close our eyes.
And this time,
Keep your eyes closed.
Tune into your breath,
Gently coming in and out of the nose.
If it helps,
Place your hands on your belly or on your hips so that your shoulders and arms can relax.
And as you feel your hands in contact with your body,
Allow your head to rest into your pillow.
Feel your head gently sinking into the support of the soft pillow.
Good.
Relax the eyes.
Relax the jaw,
The neck and shoulders.
Good.
And you might already notice that there are some other sounds in your space.
Maybe that's the sounds outside or in your room,
Or the sounds inside of your heart and your breath.
And as you listen to my voice,
You can allow your whole body to simply relax and spread out into the mattress.
Allowing yourself to feel comfortable,
To feel supported just as you are.
I wonder if you can notice the sensation of your feet and your heels against the bed.
I wonder if you can feel that one foot is heavier than the other or lighter.
Allow yourself to be sleepy and relax your feet.
Feel into your legs.
Feel the mattress beneath them and the blankets gently resting over them.
And without any effort,
Simply allow your legs to let go.
Allow your whole lower body to release and soften.
Good.
At this point,
You don't need to focus on my voice.
Allow your attention and focus to be more on your body and the feeling of softening.
The sensation of allowing yourself space and time to relax and fall asleep.
You might notice that if your shoulders or your arms have started to hold tension,
Then you can simply allow your head to rest into the pillow once again.
And feel the muscles of the neck and back,
Shoulders and arms melt into the mattress.
Feel the mattress beneath them and the blankets gently resting over them.
Allow yourself to slip out of consciousness.
And into sleep.
Relaxing fully.
Releasing your body and mind into sleep.
Good.
If you need some more time to fall asleep,
Go ahead and start this meditation once again.
Otherwise,
Sweet dreams and good night.
