Hello and welcome.
My name is Melanie Smith and this is a meditation designed to help you drift off to sleep.
Take a moment to get comfortable.
You might like to do this meditation lying down in bed.
When you're ready,
Let's begin.
Take a deep breath in,
Expanding through the belly and the chest.
Pause at the top of the breath.
Part those lips and let the breath go.
Take another full breath in.
At the top,
Pause.
Part those lips and let go of your day.
Find your natural breath in and out through the nose.
With every inhale,
Inviting this fresh,
Pure air in.
With every exhale,
Releasing the weight of the day.
As you continue to breathe,
Embracing your own unique and beautiful breath.
Each time you let the breath go,
Also allowing yourself to shed off the many layers of rolls and masks you've worn throughout today.
Right now,
It's your sacred time,
A time to return home to yourself,
To come back to that place of peace and spaciousness within.
Breathing softly through the nose,
Exhaling gently,
Allowing your mind to become a little softer,
More calm.
You might imagine that there's a hammock slung around each ear and in that hammock,
You allow your brain to rest.
Allow the brain to soften and let your brain know that it has done enough today and now it is time to rest.
Allowing your thoughts to become fewer,
More space between each thought.
Allowing your body to become heavy,
Releasing the tension in the body,
Softening the head,
Softening the shoulders,
Releasing tension in the arms,
The fingertips,
Softening through the torso,
Softening through the legs,
Through the feet,
Softening through the neck,
Releasing the jaw,
Relaxing the eyebrows.
Take a deep breath in,
And on your next breath out,
Really softening everything now,
Allowing your bones to rest,
Let the weight of the body find comfort in the cradle of your supportive space.
Inviting the breath in,
Letting the breath go,
Each time descending into a state of peace.
Allowing the entire body,
Mind to find calm and ease.
If your mind begins to wander,
Just let it,
Allow yourself to be held by the gentle currents of the universe,
Embracing this time of rest,
Knowing that you deserve this nourishment of your body,
Mind and spirit,
Giving yourself permission to rest,
There's nothing else you need to do,
There's nowhere else you need to be.
Allow yourself to soften and surrender,
Allow yourself to surrender to the dance of your dreams.
