This meditation is a deep and restful method to invite you into a wonderful night of sleep.
It will prepare you for sleep,
Calm your nervous system and guide you to let go of whatever thoughts are keeping you from rest.
This paired with slow deep breathing calms the mind to shift it into a place where you are ready to drift into a restful sleep.
Thoughts will come and go but as you disengage from them your mind will start to feel more and more at ease.
So start by settling into a comfortable position in your bed.
Close your eyes and take a deep slow breath in,
Fully expanding your lungs.
As you exhale,
Feel your body relax and sink into the mattress.
Repeat this.
Take a deep slow breath in,
Fully expanding your lungs.
And as you exhale,
Feel your body relax and sink into the mattress.
Repeat this deep breathing three more times,
Each time feeling more and more relaxed.
Now take another deep slow breath in through your nose,
Allowing your lungs to fully expand.
Feel the tension leaving your body as you exhale slowly and again a slow breath in through your nose,
Allowing your lungs to fully expand.
As you exhale,
Feel the tension leaving your body.
Now bring your awareness to your body,
Feeling the gentle pressure of the mattress beneath you.
Notice the sensation of the sheets against your skin,
The temperature of the room and any sounds in your environment.
Allow yourself to become fully present in the moment.
Now bring your attention to the sounds outside of the room.
Notice them,
Allowing them to be there.
If there are no sounds,
Notice the silence.
Now bring your attention back to the sounds within your room.
Notice them without judgment,
Allowing them to be there just as they are.
If there is no sound,
Notice the silence.
Now shift your attention to your breath,
Observing its natural rhythm.
Feel the coolness of the air as it enters your nostril on each inhale,
And the warmth as it exits on each exhale.
Focus on the rise and fall of your chest or abdomen with each breath,
Allowing the steady rhythm to anchor you in the present moment.
It is natural if by now you have noticed your mind wandering to a thought.
When this happens,
Simply notice the thought without judgment,
Allowing it to be there without engaging in it.
Acknowledge the thought,
And then turn your attention back to your breath.
Again,
Feel the coolness of the air as it enters your nostrils on each inhale,
And the warmth as it exits on each exhale.
Notice the rise and fall of your chest or abdomen with each breath,
Allowing the steady rhythm to anchor you in the present moment.
If your attention is focused on your breath,
Continue on.
If you are noticing that your mind is active,
Then observe the activity of your mind without judgment.
As thoughts arise,
Simply acknowledge them and let them pass like clouds drifting across the sky,
And this time redirect your attention to the point between your eyes at the bridge of your nose.
Notice any sensations in this area.
Whilst your attention is focused on the point between your eyes,
Continue to breathe mindfully,
Inhaling,
Noticing your chest expand,
And noticing your chest drop as you exhale.
If your mind has drifted to a thought,
Simply notice it and shift your attention back to your breath,
Observing its natural gentle rhythm.
Allow the steady rhythm to anchor you in the present moment.
Continue on by yourself,
Using your breath to anchor you,
And from time to time you will hear my voice to remind you to bring yourself back to your breath in case your mind has wandered.
Perhaps you have noticed another thought.
Again,
Simply notice the thought without judgment,
Allowing it to be there without engaging in it.
Each time you disengage from a thought you are training your mind to be more at ease.
Acknowledge the thought and then turn your attention back to your breath.
Notice the natural rhythm of your breath.
Notice the sense of ease within you.
Notice yourself slipping into deep rest.
