Welcome to this meditation for preparing your body and spirit for sleep.
This is a little bedtime routine.
Start by getting comfortable,
If you're not already.
Take your time to find a position where you can relax as much as is possible for your body right now.
When you get there,
You might want to take a few breaths to help settle your body.
These could be deep sighs,
Slow breaths,
Or simply taking a moment to acknowledge and be aware of your natural breath.
It may be helpful to take a moment to ensure that you are ready to let go and sleep.
If there are any particular bedtime tasks that you like to do,
Take a moment to make sure you've done them.
If you're holding on to anything from the day,
Take a moment to agree with yourself that you can leave whatever these things are for tomorrow.
Let's agree that it's time for sleep.
The day is over.
This is your time,
The time for your body to rest and recover.
The rest of it can return in the morning.
Notice if you are holding any particular tension in your body.
See if you can relax that tension.
Sometimes it's helpful to squeeze a tense muscle first and then relax it.
Especially if it's been a stressful day or if you have some anger sitting in your body.
Balling the hands up into fists,
Scrunching up the face,
Curling the toes,
And then completely releasing with an exhale.
It can be so helpful.
Maybe for you it's just fidgeting if you need to.
You can move around.
Now take another breath to soften again.
Soften your shoulders,
Your jaw,
Your feet,
Your hands,
Your feet.
Your jaw.
Your feet.
Your belly.
Your hands.
Space around your eyes.
Muscles in your back.
Imagine your whole body softening and releasing,
Letting go of the day.
Now imagine your spirit connecting to the earth beneath you.
Remember that you are connected to everything.
You are part of whatever you experience as God,
The universe,
Spirit,
Whatever name you use for it.
Take a moment to be with that,
Your own personal connection to source.
Consider a prayer of gratitude.
Talk to your understanding of spirit about how you're feeling,
What's been going on for you today,
And what you're grateful for in your life or your day to day.
Now imagine a gentle white light rising up from the earth and surrounding your body.
Feel the light moving into any areas that feel sensitive or vulnerable right now,
Or where you might need a little extra protection or support.
Feel this energy as loving,
Gentle,
And healing.
Allow yourself to be held by this energy,
Cleansing your spirit,
Healing your body,
And connecting you to universal love.
Now imagine a thread of this white light extending out to someone you love,
Who might need this light as well.
Imagine that being and surround them with this healing,
Supportive,
Protective energy.
There may be another person or being or place you'd like to send this energy to.
Go ahead and do that,
Trusting that all you need to do is imagine a thread of this white light going to them,
Surrounding them with love,
Healing,
And protection.
Take your time with this,
Repeating this process as many times as you need to,
Remembering that this light connects us all,
At all times,
We just need to remember.
Now simply rest in gratitude in this healing white light,
Inviting a deep and restful sleep for the remainder of your night.
Thank you for listening,
And sweet dreams.
