We are going to get ready for sleep by relaxing deeply and reducing stress.
If you're having major sleep disturbance that has been going on for more than three months then I recommend speaking to your doctor about the situation.
A sleep study might be a good idea for you.
The first thing to do is get really comfy.
Ideally you should be lying down somewhere warm and quiet where you won't be disturbed.
If you are planning on drifting off to sleep during this meditation then make sure everything is prepared for that.
Door locked,
Lights out,
Whatever it is you need to do make sure it is done.
You can pause this meditation and come back if needed.
Putting a pillow under your knees may help you feel more relaxed when lying on your back.
Do a quick body scan and make sure you are as comfortable as can be.
Take some time to make some last adjustments and then we begin.
Take three long slow breaths in through your nose and out through your mouth.
One,
Two,
And three.
Become aware of your breath.
Become aware of your breath and breathe from your belly.
Gently roll your head from side to side to relax your neck.
Slowly shrug your shoulders,
Hold for a moment and relax.
And again,
Shrug,
Hold,
Relax.
One more time,
Shrug,
Hold,
Relax.
Check in with your forehead and jaw and make sure they are relaxed and loose.
If you want to,
Bring your knees up to your chest and hug your arms around them.
Breathe into your belly and out again and feel the massage on your internal organs.
Release your legs to the ground.
Roll your hands and feet in circles and then relax them completely.
Give thanks for the day,
Even if it wasn't a great day.
Try and find any forgiveness and gratitude that serves you and the greater good.
Think of a word or two that sums up your day.
Maybe it was hectic or quiet or confusing.
Turn the word over in your mind for a moment or two and then let it go with a deep exhale.
If you like to visualize,
Imagine you are surrounded by a warm golden light.
You breathe it in and the warmth fills you up from the inside out.
Golden light moves all the way out to your fingers and toes,
Filling your body with warmth and peace in a golden glow.
You begin to notice that your limbs are growing heavier and you are sinking into the bed or floor.
Your jaw is very relaxed.
Your face is very relaxed.
Your shoulders are very relaxed.
Your arms are very relaxed.
Your hands are very relaxed.
Your breathing is regular and smooth.
Your belly is very relaxed.
Your legs are very relaxed.
Your feet are very relaxed.
You are feeling very tired and now it's time to rest.
You feel yourself falling deeper and deeper into relaxation and rest.
Thank you for sharing this time with me.
Good night.
