Welcome to this meditation for sleep.
This meditation is designed to transition you from an active and awake state into a restful,
Rejuvenating night's sleep,
Leaving any leftover thoughts,
Feelings,
And sensations from your day behind so your body,
Mind,
And spirit can release,
Recover,
And recharge through the night.
So let's begin.
Take a few moments now to settle in to your bed or your sleeping space.
Adjust your pillow and any blankets or covers.
Prepare your physical surroundings for a peaceful night's sleep,
One free from distraction or any kind of discomfort.
Your body deserves this extra care.
You deserve this extra care.
Once you've arrived in as comfortable a position as possible,
Softly shut your eyes closed.
Flex and stretch your fingers,
Your toes,
Your arms,
Your legs,
Flushing out any last wiggles from your body before coming to a place of relaxed stillness.
Start by taking a deep,
Slow breath in through the nose,
Followed by a deep,
Slow breath out through the nose.
Again,
Take a deep,
Slow breath in through your nose,
Followed by a deep,
Slow breath out through your nose.
One more time,
Take a deep,
Slow breath in through the nose,
And a deep,
Slow breath out through your nose.
This is what it means to drop in,
To drop into your body and into that space of quiet,
Simple surrender.
From this place,
All you need to do now is listen as I lead you through an effortless body scan,
Guiding you deeper and deeper into a state.
Begin by bringing a subtle awareness to the edges of your feet.
Take a slow breath in,
And as you let that breath go,
Soften and release from the tops of your toes,
Through the soles of your feet,
Sliding across the arches,
Down to the bottoms of your heels.
Draw your subtle awareness now up and around your ankles.
Take a slow breath in,
And as you let that breath go,
Soften and release from the backs of your calves,
Through the backs of your knees,
To the backs of your thighs.
Shift your awareness up and around to the tops of your legs.
Take a slow breath in,
And as you let that breath go,
Soften and release the tops of your thighs,
Tops of your knees,
All the way down your shins.
Move your subtle awareness now up towards your low torso.
Take a slow breath in,
And as you let that breath go,
Soften and release across your pelvis,
Through your hips,
And down your glutes.
Glide your subtle awareness to your middle torso now.
Take a slow breath in,
And as you let that breath go,
Soften and release across your low back and around the circumference of your low belly.
Bring your subtle awareness a little higher up now to your upper torso.
Take a slow breath in.
This time,
Notice your ribs and chest expanding,
And as you let that breath go,
Soften and release through your side ribs,
The middle of your stomach,
And the top of your chest.
Guide your subtle awareness up past your heart.
Take a slow breath in,
And as you let that breath go,
Soften and release from the tops of your shoulders,
Down your spine,
Along the length of both arms,
All the way to the bottom of your fingertips.
Guide your subtle awareness up past your shoulders now.
Take a slow breath in,
And as you let that breath go,
Soften and release the back of your neck,
Front of your neck,
And both sides of your neck.
Now,
Take another slow breath in,
And as you let that breath go,
Soften and release all the muscles in your face.
Slacken your jaw away from your cheeks.
Sink your cheeks away from your eyes.
Heavy your eyes into their sockets away from your brow,
And soften your forehead.
Take your deepest,
Slowest breath in yet.
And as you release that breath,
Sink your entire back body into your sheaths.
Grounded yet weightless.
Surrendered into itself.
Until we meet again,
May your sleep be deep,
And your dreams be light.
Rest well,
My friend.
Good night.
