Hello and welcome to tonight's sleep meditation.
I'm so glad you're here with me.
Go ahead and close your eyes and let yourself settle into your bed.
As your breath slows down,
Feel the tension in your body begin to loosen,
Gently falling away with every exhale.
If thoughts keep popping up in your mind,
Maybe tasks left incomplete or thoughts about what tomorrow will bring,
Go ahead and gather them all up with your inhale and let your exhale carry them away.
And then sink further into your bed.
Now,
See if you can imagine yourself lying in a warm,
Peaceful room and the air is soft against your skin.
And your body,
Once tight from the day's demands,
Sinks deeper into your bed.
And each breath guides you further into a place of rest.
Now,
Come inside and bring your attention to your toes.
Feel them release as if they're letting go of everything they've held today,
Every step they've taken.
Feel the muscles soften,
Unraveling with each exhale.
Slowly,
That wave of relaxation moves upward through your feet and your ankles.
Let them become heavy,
Sinking into the softness.
Breathe in,
And as you release your breath,
Feel the calm traveling up your legs,
Up into your calves,
Your quads,
And your thighs.
Everything melting,
All your muscles letting go.
Breathe,
And feel the relaxation move higher into your hips.
Feel all the tension that's stored here dissolve,
Leaving an open,
Gentle warm.
Your lower back softens,
And your entire body welcomes this release as you sink deeper into your bed with every exhale.
Feel the waves of calm rise up through your belly and your chest.
Feel every muscle in your torso relaxing,
And your ribs gently expanding and releasing.
Feel relaxation travel up your spine,
From your lower back,
One vertebrae at a time,
All the way into your neck.
Each breath breathes in and gathers any tension,
And breathes out and releases anything left that's here,
Softening you,
And relaxing you.
Let your shoulders drop.
Feel all the muscles soften.
Feel all the muscles around your neck become soft,
As all the strain has been taken away.
Feel calmness spread into your arms,
From your shoulders,
Down through your elbows,
Your wrists,
Your fingers,
All becoming heavy and soft.
All the tension melts away,
Leaving you lighter,
Freer,
And ready for sleep.
Feel the soothing waves move into your face,
Releasing tightness around your jaw,
Softening your cheeks,
And every muscle in your forehead and between your eyebrows.
The muscles around your eyes soften,
And any tiny tensions that are here,
Dissolve into nothingness.
Your entire face is relaxed,
Open,
And soft.
And feel the deep relaxation live in every muscle and fiber of your body.
There is nothing more to hold on to.
You are here now,
Fully present,
And deeply relaxed.
Namaste,
Beautiful.
