Meditation for a restful nighttime sleep.
Allow yourself to be lying down in your bed or sitting on a couch or a chair.
Begin by affirming your intention to receive deep,
Restful sleep.
Welcome into your body and mind the felt sense of ease,
The sense of well-being.
Allow your senses to open to the environment around you.
Are there sounds in the background?
The temperature of the air?
Noticing texture on the skin?
Gentle smells in the air?
Welcome your body as a sensation of the body breathing itself.
Noticing as the body breathes itself,
The gentle rise and release with each breath,
Moving into and out of the body.
Noticing the various physical sensations that may be present.
Begin to allow yourself to just let go.
Let go into the feeling of just being,
Being at ease with your entire body and mind.
Return to the sensation of the body breathing itself.
Noticing this sensation without necessarily getting involved or changing the speed or the depth or the length.
Feel yourself as if you were in a race or in a raft,
Entering into the flow of the stream of your breathing.
On this raft flowing into the stream of the breath,
The coming and going of the breath.
Your body releasing with each exhalation.
Relaxing,
Letting go.
Letting go into the felt sense of ease and well-being.
Welcome in the sensation of your inner resource,
Allowing it to perhaps be well-being,
Peace and ease.
Continue noticing your body breathing itself.
Each exhalation welcoming the feeling of well-being.
Each inhalation noticing the feeling of well-being,
Allowing the well-being to move into every part of the body.
Exhaling and welcoming sensation while you feel yourself letting go into deep,
Restful sleep.
Welcome the sensation of your jaw,
Mouth,
Tongue,
Roof of the mouth,
Floor of the mouth,
Sides of the mouth.
Give up thinking.
Welcome sensation throughout your entire jaw and mouth.
Exhaling,
Sensing your left ear,
Right ear,
The sensation of both ears at the same time.
Exhaling,
Relaxing,
Sensing your cheeks,
Nose,
Sensing your left eye,
Right eye,
Both eyes at the same time.
Give up thinking,
Simply feeling your way,
Noticing sensation of the forehead,
Soft,
Relaxed,
At ease.
Sensation of the scalp,
Back of the head,
Neck,
The body at rest,
At ease.
The sensation of the left shoulder,
Left upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Fingers,
The entire left arm at ease,
Relaxed.
The sensation of the right shoulder,
Right upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Fingers,
The entire right arm,
At ease,
Relaxed,
Giving up thinking and just welcoming in the sensation of both arms and hands at the same time.
Just sensation.
Bring attention into the upper chest,
Upper back,
Mid back,
Mid chest,
Belly,
Lower back,
The entire torso,
Front and back,
Just sensation,
Letting go of thinking,
Just sensing and feeling your way.
With each exhalation,
Your entire torso relaxed and heavy,
At ease.
Noticing the sensation of the pelvis,
Left hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Foot,
Toes,
The entire left leg at ease,
Heavy,
Relaxed,
The entire body heavy,
Relaxed,
At ease.
The sensation of your right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Foot,
Toes,
The entire right leg heavy,
Relaxed,
At ease.
Exhaling,
The entire body relaxed,
Heavy,
At ease.
Sensing into both legs at the same time,
Both legs at ease,
Heavy,
Relaxed.
Welcome the sensation of the entire front of the body.
The entire front of the body,
No thinking,
Just sensing.
Eyes soft,
The sensation of the back of the body,
Feeling your way,
Just sensing.
The sensation of the entire body,
At ease,
Relaxed,
Heavy.
Welcome the sensation of the left side of the body,
The left side,
Leg,
Arm,
Torso,
Head,
Face,
The left side of the body as sensation.
Exhaling,
Welcome the sensation on the right side of the body,
The right side of the body,
Leg,
Arm,
Torso,
Head,
Face,
The entire right side of the body.
No thinking,
Just sensing.
Exhaling,
The entire body exhaling.
The sensation of the entire body inside,
The entire body relaxed,
Heavy,
At ease.
The body breathing,
The belly soft,
Heart beat steady,
With each exhalation letting go.
Welcoming the felt sense of well-being,
Noticing the sense of well-being,
Warm,
Spreading throughout the entire body.
Well-being,
Peace and ease throughout the entire body.
With each exhalation letting go,
Easing into heaviness,
Well-being radiating throughout the entire body.
Legs,
Arms,
Torso,
Head,
Face,
Mouth,
Jaw,
The entire body at ease.
Allow your attention to let go into all directions at once.
Allow your attention to let go into all directions at once.
Sensing everywhere at the same time,
Front,
Back,
Left,
Right,
Inside,
Outside.
Sensing everywhere at the same time.
Welcoming the feeling of simply being,
Exhaling,
At ease,
Relaxed,
Heavy,
Simply being.
Body and mind deeply at ease resting.
Exhaling just being.
Sensing just being.
Exhaling just being.
