Welcome to this short sleep meditation.
Let's start by assuming a very comfortable posture.
For this you can either lie down or be seated.
Regardless of what posture you choose,
Make sure that your body is completely supported.
Let's begin by taking three slow,
Conscious nasal breaths.
Breathing in through your nostril and breathing out through your nostril,
Feeling a sense of letting go.
Again,
Breathing in,
Filling up your lungs and your abdomen and breathing out,
Feeling a sense of letting go.
One last time,
Breathing in and breathing out.
Now bring your awareness to the fact that the day has passed and whether it was a pleasant day or a mediocre one,
There is nothing more to be done today.
The work and play for the day has been concluded and all you have to do now is to rest and rejuvenate and to be present with it.
So let's start by letting go of your day.
Completely letting go of your day.
And now as you bring your awareness to the present moment where you are getting ready to rest and relax,
Let's take a moment to pay attention to your body.
The work that it has put in throughout the day has made it possible for you to work and play each part of your body,
Whether it's your legs allowing you to swiftly move from one place to another,
Your brains allowing you to think,
Work,
And be creative,
Or your speech that allows you to share your love and care for your loved ones,
The internal organs that work in harmony to ensure that you are vital,
Living,
And full of energy.
Take a moment to revel at that amazing fact that you are alive and every fiber of your body is working in harmony in order to ensure that you are vital and alive.
Take a moment to recognize that every fiber of your body has worked in harmony throughout the day and now it is time for it to work in harmony to allow you to rest.
Mentally,
Give every fiber of your body the permission to rest.
If you feel any tension on your body,
Whether it's in your neck,
Shoulder,
Or your lower back,
Acknowledge that your shoulder,
Your neck,
Your back has worked hard all day to support you and your endeavors.
Go ahead and send those parts relaxation,
Flexibility,
And gentleness.
Same goes for your mind and your heart that has worked all day to keep you alert,
Focused,
Creative,
Acknowledge the work that it has done throughout the day,
And allow it to fully rest and be present with this sense of relaxation.
As you breathe in and out and let go of the day,
Staying completely present with what is right now,
The time for rest and relaxation,
Your mind and your body is picking up that cue and understanding that it's okay to go into a deep sleep tonight.
Continue to slowly breathe in and out through your nostril,
Staying completely aware,
And with each out-breath,
Simply let go of the day,
Of the experiences,
Of the emotion,
And know that the most productive,
Efficient,
And helpful thing to do right now is to rest.
And know that as you go into your sleep,
Your mind,
And your body,
And every fiber of your being is working in harmony to ensure that you get the best level of rest.
Continue to breathe in and out through your nostril,
Feeling a sense of letting go with each out-breath.
Now go ahead and bring your awareness back to your body.
Notice how relaxed and ready for sleep your body is.
Have a very restful slumber and have a very restful night.
Have a very restful night.
