Welcome to this sleep meditation.
So getting yourself comfortable,
Getting cosy under a blanket perhaps.
Resting your head in a way that feels good.
Resting your arms and your hands wherever is comfortable.
Adjusting your legs and settling into stillness.
Closing the eyes if they're not already.
And softening.
Softening the forehead.
Softening the eyes.
Softening around the eyes.
Softening the cheeks and hugging the jaw.
Inviting space into your shoulders so your shoulders soften and melt away from the ears.
Softening the arms and legs.
The belly and the chest are soft.
Responding to the natural movement of the breath.
Noticing your body breathing.
Where can you feel your breath?
Is it in the belly?
Is it in the chest?
Is it in the throat?
Is it the tip of the nose?
Where can you feel your breath?
In the back of your ribcage?
The sides of the ribcage?
Where can you feel your breath?
Is your breath deep?
Is your breath shallow?
Is it fast?
Is it slow?
What is the quality of your breath?
Not sure?
That's okay.
Noticing the rhythmic presence of your body breathing.
We'll just take three deep breaths now.
Breathing out.
Deep expanse of breath in.
Maybe the belly expands as you nourish the body with air,
Oxygen,
Energy,
Life force.
And sighing out on the out breath.
Letting go of the day.
Letting go of your thoughts.
Letting the body settle.
Another time.
Deep expanse of breath in.
And slowly breathing out.
Letting go of the day.
Arriving in your body.
Last time.
Deep expanse of breath in.
And slowly breathing out.
Letting it all go.
Letting the breath settle.
Return to its own natural rhythm.
Enjoying your awareness now.
Down,
All the way down,
Down through your head.
Down through the neck,
Through the chest,
The belly.
Down through the pelvis,
The legs,
And all the way down to the feet.
Settling in the feet and noticing your feet.
And you feel your feet and your toes.
Just resting your awareness in your feet and your toes.
Noticing any sensations there.
And feel them.
Just picturing your feet and your toes.
Your ankles.
Noticing your ankles.
Your heels and ankles.
And then your calves and your shins.
And the space between the calves and the shins.
And at the knees.
Front of the knee,
Back of the knee.
The space between the front of the knee and the back of the knee.
Thighs.
All the sensations around your thighs.
And feel them.
Just picturing your thighs.
Noticing your thighs.
Pelvis and the area around the pelvis.
Noticing your pelvis.
Pelvic area.
Drifting just gently without judgement.
Coming back.
Back to the body,
Back to the breath.
Noticing your belly and your lower back.
The lower half of your torso,
Your belly,
Your lower back.
And all that inner space,
The internal space between your belly and your lower back.
Might be a little movement here as you breathe.
Your belly and lower back.
And then the ribcage.
The chest and upper back.
Lungs.
The internal space between the chest and the upper back.
Maybe a slight movement here as well as you breathe.
Noticing the chest and upper back.
And your shoulders.
Fronts of the shoulders,
Backs of the shoulders,
Tops of the shoulders.
And your armpits.
Noticing your armpits.
And your upper arms.
Elbows.
Inner elbows and outer elbows.
Forearms.
Noticing your forearms.
Feeling your forearms.
If you can't feel them,
Just visualising them,
Picturing them.
Your wrists.
Noticing your wrists.
Feeling your wrists.
Backs of the hands.
The space between the palms of the hands and the backs of the hands.
Maybe the palms of the hands and the backs of the hands feel different.
Extending into the fingers and noticing,
Maybe even noticing the space between the fingers.
Inner layer of the throat.
Your neck and throat.
Noticing your neck and throat.
Your chin.
Teeth.
Gums.
Tongue.
Cheeks and jaw.
Ears.
Inner ear.
Outer ear.
Nose and nostrils.
Eyes.
Eyelids and eyeballs.
Crown of the head.
Top of the head.
Bring your awareness out now to encompass the whole body.
Experiencing your whole body as this sea,
This landscape of sensations.
Experiencing your whole body,
The entirety of your body and all the different sensations.
Tell you you're alive,
You exist.
Body breathing.
Noticing the breath.
Noticing perhaps your mind or your focus.
Noticing perhaps your mind or your focus or your awareness drifts around from body part to body part.
That's okay,
Just letting your awareness drift around your body.
If it feels cold to do so.
Sinking down,
The body heavy.
Sinking down.
As you lie here,
Breathing,
Settling,
We're going to count down from 10.
As we count down from 10,
Imagining yourself sinking deeper and deeper and deeper into relaxation.
Ten.
Nine.
Eight.
