Let's gently let go of today's worries and drift off to a peaceful restful sleep.
Whether today was a busy day or a slow day,
You are now ready to let it go.
Allow your mind and body to rest,
Recharge for what tomorrow will bring.
So let's begin by finding a comfortable and relaxing position.
You can sit or lay down in bed.
Get really cosy so you can easily drift off to sleep right where you are.
Take a couple of moments here to really get comfortable.
And begin to gently close your eyes.
Letting the eyelids rest heavy.
And all the muscles soften.
Enjoying this well deserved rest.
Okay.
Let's take a couple of deep breaths here.
On the exhale settle in deeper and soften the body.
You can lengthen your breaths by counting to 4 for each inhale and exhaling for at least as long as inhaling.
And with every next exhale try to lengthen it a bit more.
Counting to 6,
Then 7,
Maybe even 8 if it feels comfortable.
Now inhaling for 4 and exhaling for 5.
Inhaling for 4 and exhaling for 6.
Inhaling for 4 and exhaling for 7.
Finding a rhythm that suits you and continuing on your own for a couple of rounds of breath.
Bundles.
Стве still there.
Keep it going.
With each breath you are noticing your body feeling more and more relaxed,
Resting and softening any left tension,
Letting go of any effort,
Of any movement.
Just let your breath guide you now,
As you sink even deeper into relaxation,
Appreciating your breath,
Appreciating yourself for allowing your mind and body to rest now,
Starting to really relax into this feeling of inner peace and being.
And when you get pulled away from your breath by a thought or a worry,
Allow it to be without getting involved in its narrative,
Letting it melt away breath by breath,
Realizing that without you engaging with it,
It has no meaning and so it fades.
You can now let your breath flow naturally without trying to control anything.
And if you fall asleep during this meditation,
That is ok.
Drift off and enjoy this deep rest.
There is nothing to do now but simply rest.
Wherever the mind goes gently with compassion bring it back to this moment.
Allow yourself to now let go of all the problem solving,
Worries and planning.
You will get back to it tomorrow.
And for now there is only this breath and your body resting and drifting off to sleep.
Welcome any thoughts and watch them as they pass by you,
Letting them go.
You are fully aware of their impermanent nature,
You are no longer holding on to them.
Let all the muscles fall really heavy.
Now gently scan through your body,
Slowly starting with your feet,
Noticing the sensations and letting them soften even further,
Feeling the feet fall heavy,
Completely relaxed.
Bring up your legs,
Breathing into them,
Softening and relaxing.
And finding your way to your abdomen,
Noticing the sensations in your belly.
Feeling thankful for all the work it is doing,
Fueling and giving energy to your body.
Going up the spine to your back,
Chest.
Feeling thankful for the support it offers you every day.
Noticing your hands,
Your palms feeling relaxed and open.
Feeling slowly up to the neck,
The head.
Everything is fully relaxed now.
You are letting go of the experiences of today and you are letting go of the expectations of tomorrow.
All you need now is to allow your body and mind to rest.
To allow yourself to experience relaxation,
To feel peace.
With every breath you are letting go further into deep relaxation,
Welcoming a peaceful state.
As if you were floating on clouds,
Feeling the gentle touch,
The softness of the clouds.
How they support every shape and curve of your body.
Allowing you to rest fully.
Sleep is so close now.
You are allowing my voice to fade.
Remembering that thoughts are just passing you by.
You are not chasing them.
You are with your breath,
Drifting off to restful sleep.
Nowhere to be but here,
Resting.
Feeling peaceful,
Grateful.
I invite you to simply drift off to sleep now,
Letting all the worries behind you.
Feeling deep relaxation and restful sleep.
