Hi,
Hello and welcome.
My name is Julie and I'll be guiding you through a bedtime mindfulness meditation.
You can practice this exercise in your bed or close to your bed.
Try and make sure there's not too many movements or too much light that you'll get exposed to between now and going to sleep.
Before we start,
Before we even get into bed,
I invite you to feel into your body and take stock.
Make a kind of inventory.
How do your chest,
Your belly and your hand feel when you think about this time of going to bed?
Can you identify the emotions you feel?
Can you link these emotions to what you feel in your body?
Are there any stories that come into your mind as you think about bedtime,
About sleep?
Can you estimate the impact of these stories?
Can you feel that many people have similar stories they carry?
You may have been practicing mindfulness or meditation for a while.
It's possible that you're experiencing some positive effects of your practice,
But it might also be that as soon as you get into bed,
Your thoughts become sharper.
They race through your mind.
When you start to settle down for the night,
Your mind may not always want to work with you.
When all the sounds and sights and the excitement of the day is over,
The mind can seem louder than usual.
Louder than it actually is.
You can use this exercise and the practice of mindfulness in those moments to help settle the mind and the body as you prepare for sleep.
Staying next to your bed for just a moment,
Take a few deep breaths.
Center yourself in the present moment,
Bringing your awareness to the body as it is right now.
And if you choose to climb into your bed now,
Remain aware of what is happening in the body.
And if you choose to lie down now,
Feel the body assume a resting position.
Any position that works for you.
You don't have to pick any kind of final sleeping position now.
You can move at any time you like,
But try to do so mindfully.
Once you've found a nice,
Peaceful spot,
Peaceful position,
I invite you to use your breath to make contact with your body.
To bring mindfulness to the body,
To cultivate relaxation.
As you breathe in,
Feel your lungs fill with air.
And when you exhale,
Feel your body soften into your bend.
Picture yourself falling deeper into the mattress as your body relaxes with each exhale.
Allow yourself to relax.
Allow your body to just exist.
And as you exist here in this moment,
In your body,
In your bed,
You can go ahead and start to become aware of different parts of your body.
You can start at the top of your head,
And move on to the face.
Allow your face to relax.
Become aware of your neck and your throat.
Allow your neck and throat to soften.
Become aware of your chest.
Allow each and every part of your body to relax.
And soften into the bend with every exhale.
Your belly.
Your hips.
Allow your hips to relax.
The sink.
Your legs.
Your feet.
Your toes.
Continue softening.
Continue breathing.
And goodnight.
