Welcome to your magical sleep meditation.
As you are settling into your night,
Let's gather ourselves and lay down on the bed.
Allow your head to rest on your pillow and settle in for a moment.
Now,
Let's close your eyes if you're comfortable with that and we will empty your mind first.
Now let's imagine ourselves in our heads and there is a lot going on.
It seems like a never-ending pile of things to do.
Lists,
Calls to return,
People to see,
Appointments to make,
A lot of obligations.
And know that that we'll all be waiting for you tomorrow.
There is no need to carry that with us into our sleep and our rest tonight.
And now let's imagine this humongous pile of things and imagine a little fairy coming into the room with you.
And what she does is she sprinkles a little bit of magical dust on all of these things that seem insurmountable.
And like magic,
See all of those things shrink slowly,
Slowly getting smaller,
Smaller and smaller.
And then she sprinkles a little more dust on it.
It gets even smaller.
And now imagine all these things that once felt so big fit into the palm of your hand.
And now in that room find a little drawer and place those items in your hand into the drawer and close it.
Take a deep breath.
Now feel how open and wide and expansive and unattached your mind is.
Tell those things that you will see them tomorrow and that you are resting tonight.
And now come back into your body,
Feeling a little lighter,
Feeling a little more open,
Feeling a little freer.
And let's feel into our body.
Feel our head on our pillow,
Our shoulders resting softly on our beds.
Feel our hips sinking into the sheets and feel our legs relaxed and turned out.
Nowhere to go,
Nowhere to be but here.
And let's imagine our fairy friend comes back into our room and she sprinkles a little bit more of her fairy dust on you from your head down to your shoulders and your chest,
Your stomach,
Your hips,
Your knees,
Your feet.
And this fairy dust is going to help us settle into sleep.
Now let's start at the crown of our heads.
All of those thoughts that we have swimming all day long.
Let's feel that tension and feel that fairy dust working its magic and feel it melt away,
Dissipate into the air.
And as we go down into our ears that do so much for us,
Listening and caring.
Let us release any tension we feel on our ears,
Right behind our ears,
Right under our ears as we hold our ears up all day to make sure that those we are taking care of,
Those that we are listening to are heard.
Now on our face.
Our faces are so expressive all day.
When we sleep,
We don't need them to be expressive.
We can allow them to relax,
Allow any strain,
Any tiredness to melt away.
Starting from our foreheads down to our eyes and our temples down the side of our cheeks and over our cheeks and our noses.
The noses that do such a great job for us smelling,
Allowing us to enjoy life.
And down over our lips,
Our lips that do so much for us,
Enabling us to communicate,
To say the things that we need to say,
Down to our chin and down all over our throats,
The back of our throat.
Feel the bones of the spine right in our neck to relax,
Release any of that tension,
Any rigidity that we have in there.
Allow it to melt away.
Feel our glands in our throats.
Relax our glands that help us stay healthy and stay well so that we can be there for the people who need us in the front of our throats,
The throat that carries our voice,
That allows us to share our words,
Our feelings,
Our stories,
All of that beautiful work that she does.
And now,
Let's go to our shoulders,
Our shoulders that carry so much energetically for us,
That allow us to go through our day with purpose,
With structure,
With strength.
Feel the tension,
Feel the strength,
And release it.
Release the front of the shoulder,
Release the back of the shoulder.
Allow them to drop away from your ears.
Realize how our ears almost hold up our shoulders in a way.
Allow that connection to relax.
And now let's move down our arms,
Our arms that flex all day,
Carrying things,
Carrying people,
Bringing things where they need to be brought.
Feel the tendons of our upper arm relax.
Release,
And feel that magic fairy dust working down to our elbow,
And down to our forearms,
That help us grip and hold the little things.
Feel our wrists relax,
Our wrists that sometimes get stuck in one position.
Allow them to relax,
Maybe even flex them,
Maybe even flex them a little bit differently than they are held all day.
And let's move down to our palms,
And down to our knuckles and our fingertips.
Our hands,
They do so much for us.
Not only do they hold things,
And pinch things,
And help us move one thing to another,
They also help us express ourselves,
As we're able to talk with our hands as much as we are with our throats and our voices.
Feel any tension leave through your fingertips,
And go into the air,
Where it can be used for other things,
Because we don't need that right now.
And we'll return to our upper chest,
Where our hearts lie,
Where we may hold tension from worry,
From sorrow,
From sadness,
And also where we expand from joy,
Happiness,
Excitement.
Allow our heart to be right now.
Allow our muscles in our upper chest to widen,
And allow those emotions to fall to the wayside.
As we move down our chest to our solar plexus,
Our center of truth and purpose,
Release any obligations,
Any things that we feel we need to do.
Let's unravel that knot that may be there,
And let's make some extra room for rest.
We'll go down to our stomach and our abdomen.
Our stomach and our abdomen,
That does the digestion of not only food,
But feelings,
And all the things that we expose ourselves to,
Day in and day out.
And we'll go to our hip bones,
Our hips,
The anchor in our body,
What strength,
What power lies in it.
Let's allow our hip bones to soften,
Allow our bottoms to sink into the bed,
Allow our buttocks to relax,
Release any tension it may have.
Let's go to our pelvis.
Our pelvises are so strong and central.
It's the connection between the top of our body and the bottom of our body.
It holds on to our worries.
Let's release it.
Let's release the right side of our pelvis,
All those muscles that connect from our hip bone down to our pubic bone.
And we'll work our way around all of those muscles on the back of our body,
And on the left side of our body.
Feel any tension and tightness relax into the front of our body.
Feel those muscles unwind a little bit.
Know it is safe to unwind.
Know it is safe to rest.
Know it is safe to give yourself the time to just be.
And we'll move down to your upper leg and your thighs.
Oh,
They are so powerful.
The miles you've walked today,
Whether that be up and down stairs or long distances,
Whether that be holding you in a seat all day,
Or standing holding other things all day.
Allow that magic fairy dust to release the front of your thighs and release your hamstrings.
Allow them to melt into your bed.
And we'll move on to your knees.
Your knees.
Oh,
How much impact they take day in and day out.
How much they've had to cushion for our bodies to walk,
Jump,
Run,
And do.
How much power they have in driving us forward towards the things we want,
Away from the things we don't want.
Let's allow our knees to rest.
Allow them to regenerate and allow them to be strong while being still.
And we'll move down to our lower legs.
Our calves.
They help us go on tiptoe to reach the things we want.
Let's flex our feet for a second and allow our calves to lengthen us the other way.
Allow those muscles to sink into the bed.
Allow all the tendons and the muscle fibers to loosen a little bit.
And now the front of your legs,
Where your shins are,
Where we have muscle that often goes unacknowledged.
Muscles that are essential,
Just like all the other muscles in our bodies.
Muscles that help us run and sprint and put on shoes,
Do all the things that our feet need us to do.
Allow them to rest against our shin bone.
Allow them to relax one by one,
Almost like relaxing the strings on a guitar,
Loosening them.
And we'll move to our ankles and our achilles.
Let's roll our ankles for a moment.
Allow them to unwind as you're rolling them.
Picture all of the tension and all the things that it has to do today.
And imagine it dissipating into the air.
And our feet,
Oh our feet with so many bones,
Our feet that are magical and magnificent,
That take the heavy hitting on our bodies.
Our feet that are often enclosed,
Having to be encased in socks or shoes all day.
Allow our toes and our feet to widen and spread out and be free for a little bit.
Imagine our heels to be in space,
Nowhere to be landing,
Just floating.
Imagine the arches of our feet,
Relaxing,
Knowing that tension is okay,
But there's also opportunity to be.
And we'll start with our pinky toes.
Let our pinky toes fall to the side,
Feel the bones be.
And then to our next toe,
Feel them relax just as the pinky toe relaxed.
Let them be.
And now our middle toe.
Allow the middle toe to relax and let it be.
Then our pointer toe,
Imagine each bone and knuckle relaxing,
Letting it be.
And now to our big toes.
Imagine our big toes,
Nowhere to be,
Nowhere to go.
Allow the toe and its bones and its tendons to be.
And we're going to do another quick scan,
Just from our top of our heads,
Almost like the squeegees we use for the shower.
Just imagine we're just squeegeeing from the tops of our heads all the way down our body.
Imagine any residual tension,
Any residual excess energy to be squeegeed from the tops of our heads,
Down our faces,
And our ears,
And our necks,
And any extra tension left in our shoulders,
Down,
Down,
Down our bodies,
Down to our stomachs.
Any knots,
Allow them to be squeegeed out and unraveled,
Down our legs,
Down our ankles to our feet,
And imagine just squeegeeing it all out through your toes.
And imagine that energy goes out and finds a new purpose.
And now here we are,
Completely relaxed,
Completely open to the evening,
And unattached to what is to do and what will be.
Imagine that magic fairy again,
And here she comes,
Bringing in the final set of magic dust.
And as she sprinkles it from your head to your toes,
It drops you in to a relaxing,
Freeing,
Wonderful sleep.
