Good evening and welcome to your guided meditation for taming the monkey mind and falling deeply into sleep.
Now you may find yourself lying in a comfortable position,
Get covered up with your sheets and blankets,
Get your pillows fluffed perfectly to support your head.
Set the scene for sleep using any scents,
Oils or candles or lotion to signify to your mind that now is the time for sleep.
If at any time during this meditation you feel the gentle pull into slumber,
Don't resist.
Just slide gently into it without hesitation.
Once you are comfortably situated,
We will begin.
We will start by paying attention to the body and the breath.
Notice the sensations surrounding you,
The weight of your sheet or blanket,
The softness of your pillow.
Feel your back and your neck and your sweet head fully supported and comforted beneath you.
You can trust that you are being held in a loving embrace of relaxation.
Draw all of your attention to your physical body in the here and now.
If your mind starts to wander,
Simply direct it back to the body,
To the comfort of your bed and to the slow steady rhythm of your breath.
In,
Out.
Stay here for a few moments of silence as you mentally close the chapter on the day and put it aside.
Tomorrow you will be able to pick up right where you left off and there is no need to think right now.
There is no need to worry.
There is no need to plan.
There is no need to analyze.
This moment is for presence,
Relaxation and falling into a deep,
Restful sleep.
There is no need to worry.
There is no need to plan.
There is no need to analyze.
Next we'll try a breathing exercise for sleep.
On your next inhale,
Silently count to four.
Hold for a moment and release to a count of five.
Our goal here is to make the exhale longer than the inhale.
In two,
Three,
Four,
Hold.
Out two,
Three,
Four,
Five.
In two,
Three,
Four,
Hold.
Out two,
Three,
Four,
Five.
Six.
In two,
Three,
Four,
Five.
Six.
Hold.
Out two,
Three,
Four,
Five.
Six.
Seven.
One more.
In two,
Three,
Four,
Five.
Six.
Hold.
Out two,
Three,
Four,
Five.
Six.
Seven.
Eight.
Feel yourself exhaling.
Now continue breathing on your own,
Trying to make each exhale a little longer.
Each time you exhale,
Feel the body sinking further into sleep.
Fall into sleep with each exhale.
Feel your body physically deflate,
Finding stillness before taking the next gentle inhale.
There is nothing holding you back from your restful right to sleep.
You have done enough today.
Sleep is welcoming you.
Just let go into that restful state of unconsciousness.
