Hello and welcome to your sleep meditation to help create a more restful slumber.
I recommend using this meditation right before you go to bed.
Oftentimes if I'm having trouble sleeping I'll put a meditation on for sleep and relaxation and then I'll set a timer on my phone for my phone to shut down and then I can just go to sleep and I don't have to worry about it.
So as you're setting up for our meditation I want you to be really comfortable.
Lay on your bed,
Allow your head to sink into the pillow and lengthen your arms and legs out.
Take up as much space as feels good and then take five deep settling breaths right into the very bottom of your belly.
As you exhale soften your shoulders away from your ears,
Soften your face and your jaw and again fill your belly,
Feel the expansion of your ribcage.
Exhale,
Allow your weight to sink deeper into your bed.
Again.
As you exhale notice the heaviness of your body,
The heaviness of your legs and arms and invite yourself to surrender your weight completely into the support underneath you.
And then soften,
Reduce the control over your breath and just allow natural breathing to come in and out of your body.
Relax your feet,
Allow your feet to flop open,
Soft and easeful.
Relax through your ankles and your lower legs,
Allow the weight of your calves to sink down as though the tissue were melting and releasing with every breath.
Soften through your legs,
Allow the thick muscles of your thighs to relax,
Letting go of any tension or holding that they've built up throughout the day.
Notice the heaviness in your hips and pelvis,
Allow the sides of your hips to soften.
Notice if you can feel a melting sensation through your tissue as you allow your body to sink into your bed.
Bring your awareness to the rise and fall of your stomach as your breathing moves in a natural rhythm through you.
Gentle inhale,
Gentle exhale.
Release any holding through your torso,
Allow the softness to ease through your chest and your lower body as you relax.
Allow the softness to ease through your chest around your rib cage as you sink deeper into your bed.
Let go of any holding through your shoulders,
Any tension around where your shoulders and arms connect.
Let the upper arm bone be heavy,
Fully supported,
At ease.
Relax your forearms,
Soften through your muscles,
Through the tendons that lead to your wrist,
Between every single one of the tiny little bones in your wrist and your hand.
Relax your palm.
Feel a softening through your fingers,
Through the backs of your hands,
All the way back up your arms to your shoulders,
Where your shoulder and your neck meet.
Invite space between your ears and your shoulders,
The long line of your neck.
Invite gentle weight through the front of your throat and length through the back of your neck.
Notice if you can create space in your jaw by separating your teeth,
Allowing your chin to relax,
The muscles of your face widening and softening.
As all the tension melts away,
Release the sides of your head around your ears and temples and invite your eyes to sink deeper into their sockets.
Notice the tissue around your eyes become looser,
All the way up into your forehead and from your eyebrows wrapping over your head all the way to the back of your head,
Your entire scalp softens and releases.
Notice the global weight and ease of your body and the natural rise and fall of your chest and belly with your breath.
Allow the darkness around you to wrap you up and hold you.
Allow it to soothe you into its grasp.
Allow it to comfort you into the dream world.
Allow the darkness to take your hand as it leads you into the comfort of sleep,
Of rest and deep,
Slow breathing.
Allow the darkness to take your hand as it leads you into the comfort of sleep,
Of rest and deep,
Slow breathing.
Allow the darkness to take your hand as it leads you into the comfort of sleep,
Of rest and deep,
Slow breathing.
Allow the darkness to take your hand as it leads you into the comfort of sleep,
Of rest and deep,
Slow breathing.
Allow the darkness to take your hand as it leads you into the comfort of sleep,
Of rest and deep,
Slow breathing.
