Hi,
Welcome to this meditation to help you fall asleep.
Get comfortable and cozy lying on your bed under your blanket.
Take a deep breath in and as you exhale let a sigh sound come out of your mouth.
Take in another deep breath and try to let your breath out slow and steady as if you're trying to blow a feather in front of you.
Close your eyes and allow your ears to open to listen.
Can you listen to your breath?
As you inhale through your nose can you sense the breath tickling the inside of your nostrils?
Where does your breath go after that?
Can you feel it in the back of your throat?
Do you notice how your stomach rises and falls on your breath?
There's nowhere else you need to be and nothing else you need to be thinking about.
So just listen and let your mind slow down.
Repeat this intention to yourself in your mind three times.
I am relaxed and fall easily into deep sleep.
I am relaxed and fall easily into deep sleep.
I am relaxed and fall easily into deep sleep.
Now we're going to do what's called a rotation of awareness and I'm going to name different body parts in your body and all you need to do is simply become aware of that part of your body and relax it.
You don't need to look at it or have your eyes get involved just see if you can sense or feel that part of your body.
Become aware now of your hands.
Peek one hand and focus on that.
Keeping your awareness on that same hand,
Notice the thumb,
The thumb on that hand,
The second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of your hand,
The inside palm of your hand,
The back of your hand,
The back of your hand,
Moving up to your lower arm,
The lower part of your arm,
The elbow,
The upper arm,
The shoulder on the same side.
Let your awareness sink down now to your leg on the same side.
Notice the top of your leg.
Relax the top of your leg,
Your knee,
The bottom part of your leg,
The bottom part of your foot,
The top of your foot,
Your big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now let your awareness move up and across to the other side of your body to the other hand.
Become aware of the other hand,
The thumb on that hand,
The thumb on that hand,
The second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
The inside palm of your hand,
Back of the hand.
Move your awareness up to the lower arm,
The lower arm,
The elbow,
The upper arm,
The shoulder.
Now let your awareness drop down to your leg on that side,
The top of your leg.
Relax the top of your leg,
The knee,
The bottom of your leg,
The bottom of your foot,
The top of your foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now let your awareness rise up to your head,
To the very top of your head.
Now the forehead above your eyebrows.
Can you relax your forehead above your eyebrows?
One eyebrow,
The other eyebrow,
The space between the eyebrows,
One ear and the other ear,
One cheek and the other cheek,
The nose,
The tip of your nose,
The upper lip,
The lower lip,
The chin,
The neck.
Relax your whole neck.
Relax your whole neck,
The chest,
The belly button,
Your whole stomach,
Your whole stomach,
The whole front of your body,
Your face,
Your chest,
Your stomach,
The front of your hips,
The front of your legs,
The whole front of your body.
Now let your awareness sink down to the back of your body,
Starting with the back of your head.
Relax the back of your head,
The back of your neck,
Both your shoulders together,
Your whole back,
Your whole back,
Both legs together,
Both arms together.
The whole back,
The whole back,
The whole front,
The whole front,
The whole body together from the top of your head to the tips of your toes.
Become aware of your breath.
Don't try to change it.
It's perfect just the way it is.
Just notice it.
Notice your breath.
Your hips feel heavy and relaxed.
Your shoulders feel heavy and relaxed.
Imagine now you're lying on a beach.
The beach is beautiful.
The sand is clean and white for as far as you can see.
The ocean is calm and peaceful.
You can feel the sand underneath your body cradling you and holding you.
You can feel the warm sun against your face and your body and it just feels so good.
You can feel your body relax a little bit more.
And as you lie there with the sun warming your body,
The peaceful sound of the water rippling at the shore,
You feel completely at peace.
Maybe there's a gentle breeze tickling your toes.
You feel completely content.
Now is the time to repeat your resolve three times.
I am relaxed and fall easily into deep sleep.
I am relaxed and fall easily into deep sleep.
I am relaxed and fall easily into deep sleep.
Good night,
Sweet dreams.
