Somatic Meditation For A Soft Landing Into Sleep

Leave the day behind and drop into the sanctuary of your body. In this somatic meditation, we use Neuro-Somatic Mapping to guide your awareness through different parts of your body. By sensing the space and distance between specific points, you give your mind a gentle task that quiets ruminative thoughts and signals safety to your nervous system. This practice is designed to activate your parasympathetic nervous system, helping you bridge the gap between a busy mind and a deep, restorative sleep.

Transcript

Find a position where your body feels completely supported. Whether you're on your back or your side, Let the mattress take 100% of your weight. Close your eyes and give yourself permission to stop doing and start being. Bring your awareness to the natural rhythm of your breath. You don't need to change it. Just notice the subtle rise and fall of your chest, The gentle expansion of your belly. Feel the air as it enters your nostrils. Cool on the way in. Warm on the way out. On your next breath, Imagine that you could breathe in through your heart and out through your belly button. Feeling the space or the distance between your heart and your belly button. On your next breath, Imagine that you could breathe in through your throat and out through your shoulders on both sides. Feeling the space or the distance between your throat and your shoulders. On your next breath, Imagine that you could breathe in through your right ear and out through your left elbow. Feeling the space or the distance. Breathing in through your left ear and out through your right elbow. Again, Feeling the space or the distance between your ear and your elbow. On your next breath, Imagine you could breathe in through your crown, The very top of your head and exhale through the base of your spine. Feel that long vertical line of energy. Noticing the space and the distance between your head and your seat. Now imagine breathing in through your right shoulder and out through your left hip. Let the breath travel diagonally across your torso. Also, Sensing the vast space inside your rib cage. Switching sides, Imagine breathing in through your left shoulder and out through your right hip. Feeling the diagonal line, Noticing how much room there is inside of you. On the next breath, Imagine breathing in through both knees and out through the soles of your feet. Noticing the space or the distance between your knees and your feet. Finally, Bring all that awareness back to your heart. Imagine breathing in and out through the center of your chest. With every exhale through the heart, You are dropping deeper into bed, Deeper into your inner world and closer to sleep. There is nothing left to do, Nowhere left to go, Just the heart breathing and the body resting.