Welcome to this meditation for sleep.
This meditation is going to guide you into a really peaceful and restful state,
Physically,
Mentally and energetically,
So that you can drift off to sleep easily,
Either during this meditation or right after.
So,
Before we begin,
You want to make sure that you are ready to fall asleep.
You have gone through your evening ritual,
Your teeth are brushed,
Your phone is plugged in,
Your pajamas are on,
Or whatever else you need to do.
You are ready to fall asleep.
So,
Go ahead and lay down,
Switch off your light and close down your eyes,
And then taking a really nice and deep breath in through your nose,
And a deep breath out through your mouth,
And a deep breath out through your mouth.
Getting comfortable under your cover,
Making any last adjustments to your body,
If you need to.
Create some space between your feet,
Have your arms out wide,
Taking space up in the bed,
And also create a little bit of space between your shoulders and your ears.
And then again,
Taking a nice and deep breath in through your nose,
A full expansion of your belly and your chest,
And a slow,
Releasing exhale out through your mouth,
Letting it go some.
And we do that one more time,
A full,
Expansive breath in,
And a slow breath out,
Sinking deeper into your body,
And then continuing to breathe in and out through the nose,
But allowing that breath to be a little deeper,
A little slower than before,
And a conscious expanding and contracting of your lungs.
Beginning to follow the rising and falling of your belly and your chest,
And allowing your breathing to move through you like a wave.
And just following that wave with your awareness,
Expanding when you inhale,
Contracting when you exhale.
And with every breath out,
You allow your body to get a little bit heavier into the surface that's holding you,
Your bed.
Every exhale is an opportunity to release a little deeper and to let go of any tension of the day.
You could even try to find the obvious areas of tension in your body.
Often it is the shoulders or the jaw or the hips.
And when you find that obvious area of tension in your body,
You just bring your awareness and your breath right into that area.
You breathe into it,
And then when you exhale,
You allow that tension to slowly melt away.
And you can do that with multiple areas,
If you have multiple.
Just breath and awareness,
Letting yourself relax more and more.
And then I'm inviting you to bring your awareness towards your toes.
And just feeling your toes,
All 10 of them,
From the inside out.
Feeling the gentle pulsation,
And then slowly allowing the toes to relax fully.
You do the same for the soles of your feet,
Feeling the soles of your feet from the inside out,
And then fully relaxing them.
The tops of the feet.
Feel the tops of the feet from the inside out,
And then gently relax them.
And then you move up to your ankles,
Feeling the ankles from the inside out,
And relax them.
Up to the calves,
Feeling the calves from the inside out,
And then relax them.
The shins,
Feeling the shins from the inside out,
And relax them.
The knees,
Feeling the knees from the inside out,
And relax them.
The quads,
Those big muscles,
Feel them from the inside out,
And relax them.
Your hamstrings,
Feel them from the inside out,
And then relax them.
Your pelvic floor,
Feel the pelvic floor from the inside out,
And relax it.
Your lower belly,
Feel the lower belly from the inside out,
And all the organs inside of it,
And then relax the lower belly.
Feel the lower back from the inside out,
And then relax it.
And feel the middle back from the inside out,
And relax it.
Your upper belly,
Feeling the belly from the inside out,
With all its organs,
And then relax it.
Your chest,
And your upper back,
Feel your whole upper torso from the inside out,
And then relax it.
And your shoulders,
Feel the shoulders from the inside out,
And then relax them.
Feeling your upper arms from the inside out,
And relax them.
Your elbows,
Feeling the elbows from the inside out,
And relax them.
Your lower arms,
Feel them from the inside out,
And then relax them.
Your wrists,
Feeling the wrists from the inside out,
And then relax them.
The hands,
Feeling the hands from the inside out,
And then relax them.
And the fingers,
Feeling the fingers from the inside out,
And then relax them.
And feeling the spaces between the fingers,
The tips of the fingers,
And relax them.
And then back up to the throat,
Feeling the throat from the inside out,
And then relax it.
And the neck,
Feeling the neck from the inside out,
And then relax it.
And then your head,
Feeling your whole head from the inside out,
And then relax it,
Allowing your eyes to relax,
To be heavy in their sockets,
Your nose and your cheekbones to be relaxed,
Your tongue resting gently towards the roof of the mouth,
Unhinging the jaw,
Relaxing the jaw.
And the back of your head,
Heavy in your pillow.
And then see if you can feel your whole body at once,
From your toes to your fingertips,
To the crown of your head,
Your breastbone to your spine.
Feel your whole body at once,
And then relax it.
And you begin to relax that body deeper and deeper into your bed.
And you find that heaviness as if you're sinking in a bed of grass on a beautiful field on a sunny day.
And you sink into that grass deeper and deeper,
As if there is no end to how comfortable and how soft and how relaxed you can get.
You keep letting go,
And letting go,
And letting go.
With each outbreath,
You get heavier,
And heavier.
You allow yourself to be held,
To be supported,
And to be embraced by the surface beneath you.
And then just for a moment,
I'm inviting you to connect with the sensation of lightness.
So instead of sinking back,
Back,
Back,
There is this sensation of floating,
As if you're just hovering a centimeter or so above your bed.
You are light as a feather.
You are floating.
And from that sensation of lightness,
Can you go back to the sensation of heaviness,
Sinking deeper and deeper into the supportive embrace of your bed,
Surrendering.
And all your limbs are heavy.
And then once more,
From that sensation of heaviness,
You come back to the sensation of lightness.
Light as a feather,
Floating just above the surface.
You have no weight.
You're drifting.
And then come back to the sensation of time.
And this time,
Allowing yourself to sink even deeper.
Let the bed swallow you whole in a good way.
Your body is soft,
Completely relaxed.
Your mind is still.
You are slowly drifting off to sleep.
