Hi and welcome to this peaceful journey to restful sleep.
Let's begin by finding a comfortable and relaxing position.
You can sit or lay down in bed.
Get really cozy so you can easily drift off to sleep right where you are.
Take a couple of moments here to really get comfortable.
And when you are ready,
Begin to gently close your eyes.
Feeling the eyelids rest heavy.
Okay,
Let's take a couple of deep breaths here.
On the exhale,
Settle in deeper and soften the body.
You can lengthen your breath by counting to four for each inhale and exhaling for at least as long as inhaling.
With every next exhale,
Trying to lengthen it a bit more.
Maybe counting to six,
Seven,
Maybe even eight if it feels comfortable.
So you can start now by inhaling for four.
And exhaling for five.
Inhaling again for four.
And exhaling for six now.
Inhaling for four.
And exhaling for maybe seven.
Find a rhythm that suits you and continue on your own for a couple of rounds of breath.
If you fall asleep during this meditation,
That's okay.
Drift off and enjoy this deep rest.
You can now let your breath flow naturally.
There is nothing to do now but simply rest.
So wherever the mind goes,
Gently with compassion bring it back to this moment.
Allow yourself to now let go of all the problem solving,
The worries and the planning.
You will get back to it tomorrow.
But for now,
There is only this breath and there is only your body that is resting and drifting off to sleep.
Welcome any thoughts and watch them as they pass by you,
Letting them go.
Be fully aware of their impermanent nature so you are no longer holding on to them.
Start letting all the muscles fall heavy now.
Let's gently scan through the body,
Slowly starting with your feet.
Noticing the sensations there and letting them soften even further.
Feeling the muscles fall heavy,
Completely relaxed.
Going up your legs and breathing into them,
Softening them and relaxing.
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,
The chest and feeling thankful for the support it offers you every day.
Noticing your hands,
Your palms feeling relaxed and open.
Going slowly up to your neck,
Relaxing any tension left there.
Feeling the way to your head,
How it feels resting.
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 now need is to allow your body and mind to rest,
To allow yourself to experience this relaxation,
To feel peace.
And with every breath you are letting go further into the relaxation,
Welcoming a peaceful state.
As if you were floating on clouds,
Feeling their gentle touch,
Their softness.
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,
Letting all the worries behind you,
Welcoming deep relaxation and restful sleep.
Thank you for watching!
