Hello,
My name is Lindsay and this is a guided meditation for rest and sleep.
Take a few moments to lie down.
Make sure your head is comfortable and supported.
Take a deep inhale,
Feeling your chest rise.
And a long,
Slow exhale,
Feeling your chest drop.
Feel where you happen to be lying down.
The softness of your sheets or blanket.
Feel how your weight is completely supported.
Silently tell yourself,
I am safe and warm.
I am safe and warm.
I am safe and warm.
And now gently place all of your attention on your head.
Tune into the sensations of your head and see if there are any places you can soften.
Around your eyes,
Your eyebrows,
Your jaw.
With each breath,
Your head grows heavier and heavier,
Totally supported and relaxed.
And now move down to your shoulders.
Take a deep inhale.
And on the exhale,
Relax your shoulders even more.
Move your awareness now down your arms.
Feeling all the sensations.
And with each exhale,
Relax your arms.
Bring your awareness to your chest and belly.
You may feel both your chest and belly rise and fall as you continue to breathe slow,
Deep inhales.
And long,
Slow exhales.
Any tension in your chest and belly falls away.
And now bring your awareness to your back.
Feel your back fully supported.
Soften in between your shoulder blades.
And moving down,
Soften your lower back.
Feel your body growing pleasantly more heavy after each deep exhale.
And now become aware of your hips and your bottom.
See if you can relax these places completely.
Soften.
Growing pleasantly more heavy.
Move your awareness down your legs,
Feeling your thighs,
Knees and calves relax and soften.
All the way down to your feet and toes.
I am safe and warm.
I am safe and warm.
And now see if you can experience your body as a whole.
Feel all the sensations,
All the parts of your body at once.
Growing soft and heavy.
Safe and warm.
And now imagine that you can hear the ocean.
Hear the lapping white noise sound of the surf reaching the shore.
Just as the tide comes in and goes out,
So does your breath.
Soft and heavy.
Safe and warm.
The heavier your body feels,
The more you can float as you breathe.
The place in between awake and asleep.
The whole world around you becomes quiet and peaceful.
Give yourself permission now to drift off into deep,
Safe,
Warm,
Peaceful sleep.
