Hello and welcome to this meditation for sleep.
For this meditation,
Find a comfortable reclining position,
Preferably on a bed,
With your head rested on a pillow,
And keep your eyes closed.
As you begin to settle in,
Start to feel the weight of the back of your head against your pillow.
Begin to notice the qualities of the pillow as well,
Whether the pillow is firm or whether the pillow is soft,
And also notice the points of the head and neck which are in contact with the pillow.
Imagine that any accumulated stress,
Tension,
Worries,
And thoughts that have been generating throughout the day are slowly leaving your head and is being absorbed by your pillow beneath you.
If you tend to be very visual,
You can imagine the pillow being a gravitational force that is slowly sucking away all accumulated tension and stress away from the head.
Release any muscular tension as well.
If you notice any gripping in the eyebrows or the jaw,
Start to relax into these muscles and notice that tension that you've now released being pulled down by gravity into the pillow beneath you.
Now start to move your attention down to feel the back of the neck,
The traps,
And the shoulders.
Feel its connection to the bed beneath you.
And similar to earlier,
Imagine that the bed beneath you has a certain gravitational pull that pulls away any accumulated tension that you've stored up throughout the day.
Now start to feel your neck and your shoulders begin to relax and any tension begin to melt away,
Leaving you with a freer and calmer body.
And in the same manner,
We'll now move on to the triceps,
The elbows,
The forearms,
And hands,
Which are comfortably rested on your bed.
Begin to see all the tension that has accumulated in your arms begin to melt away and be absorbed by the bed beneath you.
So if there's any muscular tension or holding on,
See where you can relax and let go further.
Move your attention now,
Feel the upper back come into contact with the bed beneath you,
And start to see any accumulated tension start to dissolve and melt away into the bed underneath you.
Move your attention down to the mid-back and once again relax into this area.
Bring your attention lower down to the lower back,
Once again allowing gravity to slowly suck any tension away from the body.
Bring your attention down to the back of the pelvis and the sit bones and allow any gripping or muscular tension to start to relax and begin to soften into these areas.
You can also notice which areas come into contact with the bed beneath you.
See if you can bring the spotlight over your attention to these points and consciously relax into these areas.
Bring your attention now to the hamstrings and allow your hamstrings to soften.
Typically when you're holding on to tension in the hamstrings,
You may feel a line of tightness running down your legs.
Imagine that you can soften into these areas or allow the bed beneath you to slowly suck any tension away from the hamstrings.
You can also imagine a tight band in the hamstrings begin to dissolve,
Allowing more energy to be freed up and more peace begin to wash over you.
Move your attention down to the calves and to the heels.
We spend a lot of our day walking and engaged in different activities which cause our calves and the heels to tighten up,
Similar to the hamstrings.
As we did before,
Imagine that this line of tightness found in the calves slowly started to loosen its grip.
Once again,
Feel any tension in these areas begin to melt away and be absorbed by the bed beneath you.
Now in this moment,
Begin to notice the overall state of your body and notice much more free and light your body feels in this moment compared to the beginning of this meditation.
And as we end today's meditation,
Just know that you can always come back to this technique or bed and melt away any tension that has stored throughout the day.
I mean you in a good condition to enjoy full night's worth of sleep.
May you sleep well.
Thank you.
