Welcome,
Welcome to this pre-sleep for peaceful slumber meditation.
I'm so glad that you're here.
The last things we do,
See,
Read,
Think before bedtime impacts our sleep greatly.
If it's possible for you,
I would recommend,
And I do this as well,
Prior to getting into bed and pressing play on this meditation,
Silencing your devices and even leaving them out of reach,
Maybe across the room from your bed,
Definitely away from your head.
This time away from our blue screens,
As long as possible prior to bedtime,
Allows our physiology,
Our biology to prepare and align with our natural sleep rhythms.
You want to trust the miraculousness,
Intuitive,
Incredible processes of our human body and placing the phones out of reach minimizes temptation.
Another helpful tip that I also find useful is to leave a journal or notepad and writing utensil next to bed for any last ruminating and random thoughts that may present.
My wish for you is that this meditation carries you right into restorative and regenerative sleep that is so immensely beneficial for all of us.
And so very good,
Making your way into a cozy and comfortable space and settling in.
I invite you to take a nice deep breath and on the exhale,
Beginning to let go of the day.
Whether you had the best day or maybe somewhere else on the day scale,
Accepting and acknowledging that it is now over,
It's time for you to move into sleep.
And gently sinking further into the stillness,
Allowing your eyes to close,
Beginning to attune to,
To tune into the natural rhythm and flow of your breath.
And if it's helpful for you,
Even allowing your mind to wander,
If it does,
As our brilliantly efficient brains will do,
Just notice that,
Allow it,
Thank it,
And remind your brain,
Your mind that it's time for rest now.
It's safe for rest.
Sensing the oxygen as it flows in through the nostrils and on the exhale,
Allowing the body to soften,
Giving yourself permission to arrive here fully in this present time and space.
Sinking further into stillness,
Trusting the support of the space,
The bed,
The blankets around you,
And if you'd like,
Taking a palm,
Taking the palm of your hand and placing it in your heart center,
If it's comfortable for you,
Maybe your belly space with the other palm,
Wherever feels supportive,
Loving,
Gentle,
Allowing that warmth,
And on the inhale,
Noticing,
On the exhale,
Choosing relaxation,
Melting down,
Becoming even more cozy,
Comfortable in the space,
Releasing any tension in the jaw,
Allowing the teeth to move further away from each other,
Or lower teeth,
Just pulling them away a bit,
Allowing the face muscles to soften,
Letting the shoulders,
Gently guiding them away from the ears and scanning through your body to notice anywhere else where you may be holding tension,
Tightness.
Sinking into those spaces,
The sense of consideration,
Love,
Kindness,
Share this with others throughout the day,
Now it's time for you to redirect it towards you,
Pausing,
Sinking into the space around you,
And pausing with gratitude for the letting go,
For the time to rest and restore.
Breathing in,
And on the exhale,
Noticing where your body ends,
The items around you begin,
And letting your body be encased with that love,
That support,
The physical space around you.
Observing the rise of the chest on the inhale,
And the gentle surrender on the exhale.
Appreciation and gratitude for all that your mind and body do,
Protect you from throughout the day.
Acknowledging this miraculousness,
This miracle that is you.
Knowing that tomorrow is another day,
Allowing yourself to rest.
Noticing that as nature also cycles into rest,
We don't judge it,
We allow it with confidence and knowing that it will begin again,
And all will be taken care of.
Finding the peace and support and knowing that that is true for you too.
Breathing in and out,
Noticing the natural rhythm of your breath.
Focusing on the gentle rise,
The soft surrender of the chest with each miraculous breath.
Finding yourself comfortable,
Relaxed now.
Noticing the warmth of your hands,
The peaceful flow of soft smooth air.
Allowing the rhythm of your breath to be your guide as you move into sleep.
If it's helpful for you,
Beginning to count to the rhythm of the breath,
In for one,
Out two,
Inhale three,
Exhale four.
Continuing to count.
If you notice your mind wanders,
Acknowledging that this is completely normal and simply begin again.
Continuing into sleep.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Taking this practice peacefully into sleep with you.
You are supported,
You are safe,
You are loved.
