This meditation practice is designed to help you fall into a deep and restful sleep.
When we are able to sleep deeply,
We are able to heal both mind and body.
For this particular practice,
You will be guided by the sound of my voice.
And if at any point you feel yourself drifting off,
You can allow this to happen as that is what we are aiming for.
Or allow yourself to come back to the sound of my voice as you take a moment here to settle and become comfortable,
Popping on any blankets or layers,
Making sure that you are in a restful position either lying on your back or coming to another position of your choice.
Whichever position you are in,
Make sure it is one that you can begin to settle and find stillness.
We will begin our practice by bringing our awareness to our breath,
Starting to become aware of the breath and the sensations of the breath in the body.
Maybe you linger on one sensation for a moment or two,
Such as the sensation of the breath in the belly,
Feeling the belly rise and fall with each inhale and exhale.
And then shift your attention to a different sensation that the breath creates in the body.
Maybe you can feel the sensation of the breath in both of your nostrils or even the feel of the breath on the top of your lip.
Spend a few moments focusing on one sensation and then shifting to another,
Noticing the breath as it begins to slow and settle.
Bringing your awareness now to the sensation of your whole body lying on the bed or the surface beneath you.
Start to become aware of where the body is in contact with the ground or the bed beneath you.
See if you can allow yourself to melt a little more into this sensation,
To heavy down a little more,
To let go.
We'll begin to bring our awareness to the soles of both feet,
Noticing any sensations you feel here,
The tops of the feet,
The toes,
The ankles of both feet,
The shins,
Backs of the calves,
The front of the knee,
Back of the knee,
Front thighs,
Inner thighs and outer thighs,
The backs of both thighs,
The glutes,
Groin and hips,
The whole pelvis,
Heavy down,
Softening and releasing,
Letting go,
The lower abdomen,
The lower back,
The mid belly,
The upper belly,
The whole belly,
Softening and relaxing,
The mid back,
The upper back,
The space between the shoulder blades,
The backs of both shoulders,
Heavy down a little more,
The side of the ribs,
The chest,
The tops of the shoulders,
Bringing your awareness down through your arms,
Noticing that your arms are becoming heavier,
Softening down,
Melting a little more into this pose,
The wrists soft and released,
The palms of both hands lingering here,
Noticing any sensations that you feel,
The backs of the hand,
Both thumbs,
Second fingers,
Third fingers,
Fourth fingers,
The pinkies of both hands,
The whole of both hands,
Heavy down a little more,
Letting go,
Bringing your awareness now to the back of the neck,
The throat,
The chin,
The jaw bones,
Cheek bones,
The forehead,
Feeling the forehead soften,
Creating space,
The space between the eyes,
Both eyes,
Tip of the nose,
The nostrils,
Lips,
Teeth and tongue,
Top of the head,
The ears,
Temples,
The whole head resting,
Letting go,
The whole body resting and fully supported by the surface beneath you,
Supported and safe,
Noticing your whole body is supported and safe,
As you drift peacefully into a deep and restful sleep,
Your whole body supported and safe,
Resting peacefully,
Sleeping soundly,
At ease,
Supported and safe.
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