This meditation is designed to get you into a deep restorative sleep.
It's best if you're lying down,
Ready to go right to sleep after this meditation.
So just let yourself get settled in and as comfortable as possible.
Just take a deep breath,
Filling up your belly and your chest all the way to your collarbones,
Holding at the top.
Hold it in,
Hold it in,
And release it out with a loud sigh.
Now just wiggle your fingers and your toes.
Circle your wrists and ankles a few times in each direction.
Let your eyes softly close and begin to relax all the muscles in your forehead.
Relaxing your eyelids and all the muscles and skin around your eyes.
Soften your cheeks.
Relax your jaw.
Wiggle it from side to side and let yourself yawn.
Keep your jaw loose.
Let your tongue relax on the bottom of your mouth.
Relax all the muscles in your neck and your shoulders,
Tops of your arms,
Your elbows.
Relaxing your lower arms,
Your wrists,
Hands and fingers.
Take a deep inhale and sigh it out.
Let your upper back and between your shoulder blades soften and relax,
Feeling your upper back spreading just a little bit into your bed.
Relax your mid-back and your low back.
Soften all the muscles in your chest and your rib cage,
Softening your heart.
Relax down into your belly,
Your hips,
Your whole pelvic area,
Your glutes.
Relax your upper legs,
Your knees,
Your lower legs,
Ankles,
Feet and toes.
Take another deep inhale through your nose and release it out.
Feel your body melting into your bed.
Feel your body getting heavier as all the tension melts away.
Turn your awareness now to your breath.
Going to a count of four.
Inhale two,
Three,
Four and exhale two,
Three,
Four.
Inhale two,
Three,
Four and exhale two,
Three,
Four.
Inhaling two,
Three,
Four and exhaling two,
Three,
Four.
And now just releasing the counting but still keeping your focus and awareness on your breath.
And with each breath,
Just feel yourself drifting down into a deep sleep.
With each breath,
Letting go,
Surrendering,
Releasing any last bit of tension or tightness from your body and giving yourself permission to let go,
Permission to stop thinking,
Permission to just be and as you continue to focus on slow deep breaths,
Repeat silently to yourself,
Going to have the best night's sleep tonight.
I'm going to sleep so deeply.
I'm going to wake up so refreshed tomorrow morning.
This is going to be a wonderful blissful night's sleep.
I'm going to sleep so deeply.
I'm going to sleep so deeply.
I'm going to sleep so deeply.
I'm going to sleep so deeply.
