To begin this meditation,
You can start by sitting comfortably and relaxing.
Take a deep breath in and let it out.
You may have woven a beautiful mindfulness practice into your day,
But as soon as you lie down in bed,
You notice your mind beginning to race.
As you settle down for the evening,
Your mind may not always read the situation accurately.
With all the excitement or movement of daily life,
The mind can seem louder than usual.
This exercise can be used in these moments to help settle the mind and body as you prepare for sleep.
So sitting up in your bed,
Take a few deep breaths.
Center yourself.
Be in this present moment,
Bringing your awareness to the body as it is right now.
And as you settle into bed,
Remain aware of what is occurring in the body.
As you lie down,
Feel your body assume a resting position.
Use the breath to bring mindfulness to the body and cultivate relaxation.
As you breathe in,
Fill your lungs with air.
And as you exhale,
Feel your body soften into your mattress.
Picture yourself falling deeper into the mattress as the body relaxes with each exhale.
Start a body scan at the top of your head,
Moving down the body to your toes.
As your attention rests on each part,
Relax it and soften into the bed with every exhale.
And when you reach your toes,
I invite you to return to the body as a whole and continue the practice of breathing deeply.
Continue softening,
Continue letting your body feel how it is to relax.
Enjoy your sleep.
Namaste.
