Welcome to Whispers of the Heart,
Sleep Meditation.
I'm your host and guide,
Noriko Tanigawa.
Hopefully by now you have finished doing everything that you need to do for today and you're easing into your bed.
If you have forgotten to do something,
Maybe sitting on alone for tomorrow,
Pause this meditation and finish all that you need to do and come back.
Now,
Allow your body to sink deep into your bed.
Feel the gravity supporting you and take a deep breath in and out.
Take a deep breath in and out.
Take another deep breath in and breathe out.
Ah,
Scan your body and see how does your body feel and how do you feel.
And remember whatever that you are feeling right now,
Emotions and sensations,
That's all just an energy that is moving through you.
So the fact that you feel those now just means that it's ready to move out of your body and your breathing can facilitate that movement.
So as you breathe in,
Think of the energy moving in from outside of your body and as you breathe out,
You're pushing out whatever it is that you're feeling.
And just observe your breath,
No need to breathe in and out deeply.
And just observe,
You'll notice that breath comes in when your body needs it and it comes out when the body is ready to let go of the breath.
It's like watching the ocean waves ebb and flow,
Just allowing your body to drift.
Now we are going to do some exercise to help you completely and totally relaxed before you fall asleep so that you can have this well-deserved deep deep sleep.
I am going to ask you to breathe in and out five times and every time you breathe in deeply,
And every time you breathe out deeply,
Tense your body and tighten your body as you hold your breath for five seconds and release everything when I say it's time to breathe out.
So we're going to do this together,
Okay?
So relax your body the best you can.
Take a deep breath in and then tighten your body,
Tense your body from head to toe and we're going to just hold it for five seconds,
Three,
Two,
One,
And release,
Let everything out.
And we're going to do this again and this time when you breathe out,
Make an audible breath out,
Okay?
So take a breath in and tense your body,
Three,
Four,
Five,
And release everything.
And take a breath in and tense your body,
Three,
Four,
Five,
And release,
Let it all out.
Take a deep breath again and tense your body,
Clench your fist,
Tighten your body,
Four,
Five,
And we're going to release.
One last time,
Make it a good one,
Take a deep breath in and tense your body,
Three,
Four,
Five,
And release your body.
Now allow your body to feel all the sensation that you're feeling and allow the breath to come in and out on its own naturally.
And we are going to start scanning each part of our body to ease and relax.
Relax your head,
Allow your head to sink deeper onto the pillow and allow your forehead to release all the tension and relax the area around your eyes,
Your nose,
Cheeks,
Mouth,
And lips and allow your chin to relax there's nothing to hold on to,
You just allow your body to drift.
Ease your neck and feel the gravity supporting you and release your shoulders.
And as you release your shoulder,
You will feel your upper arms sink a little bit deeper into your mattress and your elbows,
Your forearms,
And your hands.
Allow your fingers to rest and feel your chest spread out,
Spreading wide,
And easing onto the mattress.
And as you soften each of the organs in your body,
As you relax each vertebrae of your spine,
And allow the mattress and the gravity to support you completely,
Your body feels heavy and your mind feeling light,
Soft,
Drifting.
Allow your hips to sink deeper and relax your buttocks.
As you allow this wave of relaxation,
Gently take over your thighs,
Your knees,
Your calves,
And ankles.
Allow your toes to go whichever direction it wants to go.
Your body is totally supported by the gravity.
You are totally supported and loved.
And as you allow your body to sink deeper onto the mattress,
Allow your mind to drift like a small boat in the ocean.
And as you allow your body to rest,
Your mind is now free to roam and explore into your dreamland.
Have a restful night and I'm sending you love.
Good night,
And I will see you next time.
