So let's begin this meditation We'll start just by telling yourself that now is the time for sleep Then go ahead and get comfortable shift around snuggle in Maybe take a few big deep easy breaths Just any movement that you need to get completely comfortable in your bed Maybe flipping your pillow over or wedging something between your knees You might be feeling a little bit frustrated because something is on your mind or maybe you're feeling anxious But try to let that go for a moment Any feelings of frustration worry or anxiety aren't gonna help you right now.
In fact,
They'll just keep you up longer So give yourself permission to let go of those thoughts and feelings Just for the next few minutes as I lead you through this meditation Then once you've settled in to a comfortable position with your body check in with your breath Just notice the natural pattern your breath takes Just feel the air effortlessly move in And then you can just relax and relax and relax and relax And then you can just relax and relax and relax and relax And then you can just gently move in And feel it flow out of the body Not trying to control or change the breath in any way just feel that effortless rhythm Air moves in through the nose goes down the throat to the lungs and then back out on the exhale Just feeling that effortless rhythm of breath So inhale in naturally exhale take that long deep breath out Effortless breath in And now begin to slow your breath down Allow each one of your inhales to become just a little bit longer than the inhale Take that long deep breath out effortless breaths in and long relaxed breaths out And as you're breathing feel the weight of the upper eyelid on the lower eyelid And notice how it becomes heavier with each and every exhale So it's taking that long breath out And feeling the eyes becoming heavier and more relaxed with each and every breath So Now feel your body lying in bed Feel the sheets on your body Maybe the coziness of your clothes and the warm cocoon of blankets that surround you in bed Feel your body and how it craves rest We're going to move through different areas of your body and as I call them out feel this area in your body and then feel it just shut down and go to sleep So begin with the toes And then the knees And then the knees So begin with the toes Bring your awareness to the toes and feel them go to sleep And the soles of the feet The heels The heels The tops of the feet And the ankles So allowing your whole foot to relax and go to sleep And checking in with the shins Feeling them shut down and go to sleep Then the calves follow And check in with the fronts of the knees And then the backs of the knees Just letting them relax and fall asleep Then moving up to the fronts of the thighs And the backs of the thighs And tuning in to the hips and pelvis Just letting them relax and fall asleep And then the knees And the hips and pelvis Just letting them relax and fall asleep And moving on to the glutes And the lower abdomen And the lower abdomen And feel the right side body and feel it go to sleep And the left side body,
Feel it go to sleep Tune in to the low back Then the mid back The upper back And the spine Feel it all relax and go to sleep Then check in with the abdomen The chest The traps And the shoulder blades Feel them all relax and go to sleep Then tune in with the shoulders The biceps The triceps The elbows The elbows And forearms Then feel the wrists,
The hands,
Palms and fingers All relax and go to sleep Then tuning in with the throat The neck and the jaw Just letting it all soften and go to sleep And checking in with the mouth and the lips The cheeks and ears The eyes and eyelids The eyebrows and forehead Feeling these areas slowly shutting down and going to sleep Then feel the top of the head and the back of the head Feeling this space go to sleep Feel the right side of the body,
The whole right side Feel it relax,
Release and drift off to sleep And now the whole left side of the body Feel it relax,
Release and drift off to sleep Now feel the whole body relax,
Soften And gently fall asleep Letting all movement go except for the gentle rise and fall of the belly as you breathe in and as you breathe out Noticing how with each breath cycle you move a bit deeper into relaxation Each breath makes you just one percent more relaxed and closer to sleep Like you're walking down a staircase and each breath out is one step further down and closer to complete and restful sleep If you still need a little more help drifting off,
You can begin to count your breaths So each time you breathe in you think inhale one,
Then exhale two Then exhale two Inhale three Exhale four Just taking your time,
Not rushing,
Not forcing your breath,
Just let it flow effortlessly counting each inhale and each exhale Knowing it's okay if you lose count,
Just start again at one Allowing each breath out to bring you closer and closer to complete and total sleep Breathing in and out Breathing out and out Breathing in and out Breathing out and out Breathing in and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out Breathing out and out
