Good evening and welcome to this guided meditation for deep restful sleep.
To begin,
Come to lay down in your bed.
Laying on your back,
Arrange the pillow underneath your head.
Arrange sheets and blankets over your body to be sure that you'll be sufficiently warm.
Make any little adjustments that you need to feel comfortable as you relax into the place where you'll sleep tonight.
We'll begin by simply noticing the breath,
Breathing in and out through the nostrils,
Noticing the sensation of the air as it enters your lungs,
Chest rising,
And then following the air as it exits the lungs and the chest falls.
We'll begin to extend the inhale and the exhale for a count of four.
Inhaling four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Doing this count in your mind.
And then as we prepare to go a bit deeper,
We'll start to lengthen the exhale even further.
So in a few moments,
We'll shift to an inhale for four and an exhale for six.
By lengthening the exhale,
We signal to our bodies and our nervous system that it's time to rest and relax.
So when you're ready,
Inhaling for four,
Three,
Two,
One,
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
Continuing with this count in your mind,
Inhaling for four and exhaling for six.
As we extend that exhale,
The heart rate may begin to naturally slow down as we settle into rest.
In a moment,
I'll begin to guide you through a body scan.
You'll hear me naming different parts of the body.
And all that you need to do is visualize a bright star of light hovering over each body part as I name it.
So just allowing my voice to guide you,
Breathing easy and visualizing that bright star of light hovering over each body part.
As we prepare to begin our body scan,
You can allow the breath to settle into a natural rhythm.
And we will begin at the center of your forehead,
Front of the neck,
Right shoulder,
Right elbow,
Right wrist,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Right wrist,
Right elbow,
Right shoulder,
Front of the neck,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Left wrist,
Left elbow,
Left shoulder,
Front of the neck,
Center of the chest,
Right side chest,
Center of the chest,
Left side chest,
Center of the chest,
Navel,
Pelvis,
Right hip,
Right knee,
Right ankle,
Right big toe,
Right second toe,
Right third toe,
Right fourth toe,
Right little toe,
Right ankle,
Right knee,
Right hip,
Pelvis,
Left hip,
Left knee,
Left ankle,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left little toe,
Left ankle,
Left knee,
Left hip,
Pelvis,
Navel,
Center of chest,
Front of neck,
Center of forehead.
Allow that awareness that you've cultivated to wash over your body one last time,
Relaxing every muscle and every fiber as you sink into sleep.
