This is a meditation for sleep.
I invite you now to switch off from the day that we've had,
However it went for you.
Anything on your mind or if you have to-do lists,
Let's write down anything urgent now and then you can leave any notes in another room ready for tomorrow but for now we can let it go.
So you can start by gently repeating the follower and mantras.
I have let go of what I don't need.
My body is a source of calmness.
I choose to feel at peace.
I am safe.
I have let go of what I don't need.
My body is a source of calmness.
I choose to feel at peace.
I am safe.
I have let go of what I don't need.
My body is a source of calmness.
I choose to feel at peace.
I am safe.
We're now going to switch off the fight or flight response and switch on the parasympathetic rest and digest response.
We're going to do this using the breath.
We're going to do five breaths in and ten breaths out.
We want to breathe in through the nose and slowly out through the mouth using pursed lips.
If you're lying down ready for bed,
I invite you to place your hands on your belly and try and get that deep diaphragmatic breath from your belly.
Feel the belly rise and fall.
Okay let's start.
Take a couple of breaths to get started.
Be here in a moment and follow the breath.
Breathe in two three four five out two three four five six seven eight nine ten in two three four five out two three four five six seven eight nine ten in two three four five out two three four five six seven eight nine ten in two three four five out two three four five six seven eight nine ten in two three four five out two three four five six seven eight nine ten in two three four five out two three four five six seven eight nine ten in two three four five out two three four five six seven eight nine ten in two three four five out two three four five six seven eight nine ten last one in two three four five out two three four five six seven eight nine ten eyes closed body calm notice how you feel catch a wave of stillness if you find yourself getting distracted by thoughts that's good you've noticed them you have self-awareness now practice bringing your focus back to the journey of the breath continue the breathing we've just practiced you can think of the breath like a ball of energy it enters through the nose straight down to the belly a downward motion belly fills up like a balloon moves the breath gently travels back up through the throat and the mouth take a couple of moments to yourself to continue this breathing you can count gently to yourself if you'd like trust the process your body is preparing for sleep with every out breath with every breath feel the muscles relaxing relax the neck the shoulders gently wiggle soften your hands and your feet feel your heart rate slow down the tummy relax let it all go now you have complete bodily relaxation your nervous system is prepared for sleep your mind is quiet and down let's continue our breath work you are calm and still each breath the relaxation deepens now run
