Hello,
Beautiful one.
Welcome to this meditation to help you drift off into blissful slumber.
Start by lying down in your bed or wherever you want to take your sleep or your nap.
Make sure that you're in a position that's cozy and comfortable.
Feel free to make any adjustments that you need to as you go.
Roll the covers up so that you're nice and warm,
But not overheated.
Allow your head to rest gently on your pillow.
And then begin by just taking a nice deep full breath in.
And on the exhale,
Just allow your eyes to gently close.
Taking another nice deep breath in.
On the exhale,
Just releasing tension and tightness.
Then for the moment,
Just breathing in whatever way feels good to you.
Finding your breath in your body.
Noticing the gentle rise and the fall of your breath or the way the air feels as it enters and exits your nose.
Just noticing your breath.
And if you find that your mind wants to wander away,
That's okay.
That's what minds do.
Just gently notice where it went and then bring it back to your breath.
And as you begin to breathe comfortably and easily,
Noticing the length of your in-breath and the length of your out-breath.
And then seeing if you can lengthen your out-breath.
So if you're breathing in to the count of one,
Two,
Three.
See if you can breathe out twice as long.
Six,
Five,
Four,
Three,
Two,
One.
Breathing in,
One,
Two,
Three.
Breathing out,
Six,
Five,
Four,
Three,
Two,
One.
And continuing to breathe in this fashion for a few moments or really in whatever way feels good to you.
Noticing some relaxation and stillness.
As your breath slows down,
Your body slows down and so does your mind.
And then letting go of the awareness to your breath and bringing your awareness to your body now.
Noticing at the soles of your feet,
Noticing any tingling or buzzing,
Warmth or chilliness.
Coming up into the tops of your feet and up into your ankles and into your lower legs,
Into your knees and your thighs.
Just noticing the physical sensations in this part of your body.
Coming up into your bottom and your hips,
Your buttocks as they rest against your bed or whatever you're lying on.
Noticing the whole span of your back and the physical sensations all the way up and down your spine.
Moving around to your front body and noticing the physical sensations in your belly and your chest.
Perhaps feeling your heart beating,
Your lungs breathing.
Noticing the physical sensations in your fingers and your hands.
Again the buzzing or the tingling,
The temperature.
Coming up into your wrists and your lower arms and your elbows,
Your upper arms and your armpits.
Coming up into your shoulders,
The back of your neck and up into your head as it rests on the pillow.
Noticing the sensations in your scalp coming down into your face.
All the muscles in your face swallowing gently and allowing your tongue to rest gently on the floor of your mouth.
Getting a general idea about your body right now.
Allowing yourself to send the warmth of your breath into any tight or tense spaces.
Listening now to the sounds around you.
Noticing the music,
The sound of my voice,
Perhaps some sounds in the room around you.
Just noticing how those sounds just wash over you,
Incorporating them into your experience of relaxation.
So right now there's nothing to bother you and nothing to disturb you.
Bringing your attention to any moods or emotions you might be feeling.
Breathing and making space for them.
Coming up into your mind briefly and just noticing the thoughts,
Allowing them to come and go like clouds in the bright blue sky of your mind.
Allowing them to just brush across the sky like clouds on a breezy day.
Now allowing yourself to bring to mind a spot in nature that you really enjoy or that you might like to enjoy.
Perhaps it's a time by the ocean,
Imagining sitting in the warm sand,
Feeling the sun on your face.
Hearing the ocean waves gently lapping at the shore.
Hearing the birds,
Children playing,
Or perhaps you like a walk in the woods.
Feeling your feet crunching in the leaves and the sticks on the forest floor.
Seeing the dappled sunshine as it comes through the leaves in the trees.
Smelling the earthiness of the woods surrounding you.
Or perhaps you like to walk through a field of wildflowers,
Smelling their fragrance.
Feeling the grasses brush against your legs,
The warm sun on your skin,
A gentle breeze blowing through your hair.
So for the next few moments,
Just allow yourself to be immersed in whatever imagery of nature comes up for you,
Really feeling all of the senses associated with this particular natural journey.
And if you'd like to,
You can continue to become immersed in the imagery as you allow your body and mind to become more and more relaxed.
Arms and legs feeling heavy with relaxation,
Or perhaps even feeling light and floaty.
Eyelids feeling heavy,
Breathing slowing down,
Body sinking further and further into the bed,
Knowing that you can drift off,
Dreaming of this wonderful natural landscape.
Sleeping soundly and blissfully,
Knowing that when you awake in the morning,
You will feel refreshed,
Recharged,
And rejuvenated.
You'll feel so well rested,
You'll be able to take on whatever the day holds for you.
Moment by moment now,
Sleepier and sleepier,
Until my voice and the music just drifts away.
Sweet dreams,
Namaste.
