Hi,
Welcome to this sleep meditation.
Before we get into our practice,
I welcome you to prepare your environment for rest.
So,
This could be dimming the lights,
Turning down the brightness on your devices,
And getting comfy in your bed or wherever you are sleeping.
When you're ready,
Preferably lying down on your back,
Allowing your body to begin to soften after the day.
If your eyes are open,
You could gently allow them to close,
Or you could soften your gaze,
Taking some deep breaths in through the nose,
And out through the nose.
Breathing in and out,
Letting each exhale fully relax your body.
Seeing if you can allow the weight of gravity to drop you deeper into the surface supporting you.
And bringing in a deeper breath,
You can breathe in for a count of four,
And exhale for a count of eight.
Inhale,
Three,
Two,
One.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Three,
Two,
One.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Breathing in.
Breathing out.
Exhale.
Three more just like this.
Breathing in.
Breathing out.
Last one.
Breathing in.
And letting go and releasing.
Knowing that if your mind wanders,
That's okay.
You can return to your next inhale and your next exhale.
Now welcoming in a body scan,
Beginning at the feet.
So noticing any sensations on the bottom of the feet.
Relaxing the feet.
Softening all the small muscles in the feet.
Moving up to the ankles.
Relaxing the ankles.
Moving into the shins.
Releasing the muscles in the shins,
And in the calves.
Softening into the knees.
Softening even deeper.
Softening into the back of the knees.
Just letting go.
Releasing any tension in the thighs.
Backs of the thighs.
Letting your whole lower body relax.
Relaxing into the hips.
Unclenching your low belly.
Releasing the low back and buttocks.
Relaxing into the arms.
Letting your arms be heavy.
Relaxing into the chest.
Letting your whole torso fully release and rest.
Moving up towards the neck.
Softening into the neck.
Releasing the throat and the chin.
Unclenching the jaw.
Letting the cheeks be loose.
Softening the eyes and the space between the eyebrows.
Releasing any tension in the forehead.
And fully letting go.
Letting your whole body sink into your comfy bed.
Drifting off into sleep.
Sweet dreams.
