Hello dear one,
My name is Monique Fleming and I am so honoured that you have chosen me to hold space for you and to guide you in this deep sleep meditation.
Let's begin by taking a moment to turn your phone to silent and finding a quiet,
Comfortable space for you to lie down,
Somewhere that you can fall deeply into sleep without being interrupted or disturbed.
For best options,
Listen to my meditation through earphones and in the comfort of your bed.
I will start the meditation with a chime of a Tibetan singing bowl.
Close your eyes and take a deep breath in through your nose,
Expanding and filling your belly with nourishing life-giving oxygen.
Then exhale all of the air out through your mouth,
Kind of like you're trying to mist up a pane of glass,
By constricting your throat a little and squeezing your belly in as tight as possible.
With every breath you take,
You will begin to feel more and more relaxed.
Let's take three deep breaths like this together.
Breathing in for 3,
4,
5,
Hold at the top for a moment,
And out for 3,
4,
5 and 6.
Last one.
Breathe in for 3,
4,
5,
Hold at the top for a moment,
And out for 3,
4,
5 and 6.
Last one.
Breathing in for 3,
4,
5,
Hold at the top for a moment,
And out for 3,
4,
5 and 6.
Allow your natural breath to return again,
And slowly begin to allow your body to let go of anything it may have taken on today.
It is okay to let go.
You are safe and secure in this space.
It is safe to begin relaxing.
You have carved out this time for yourself.
It is okay to let go.
There is nowhere else you need to be but here.
Bring your awareness to your body now.
Noticing touch and pressure where it makes contact with the surface you are lying on.
Feel the weight of your body sinking deeper and deeper still as you gently move your attention to the tips of your toes.
Observe and accept any sensation you might notice in your body as you begin to move your focus upwards to the tops of your feet and ankles,
The length of your shins and up to your knees.
Observe your thighs and groin.
Slowly move your concentration towards your hips and abdomen.
Noticing how each area feels as best you can and without judgement.
You are sinking deeper and deeper still into peace and relaxation.
Moving your awareness to the rise and fall of your chest now as the air moves through your throat.
Lift your mouth slightly,
Relaxing your jaw and allowing your tongue to rest gently on the roof of your mouth.
Observe your chin,
Cheeks,
Nose.
Feel your eyes becoming heavier and heavier still.
Your eyebrows soften,
Relax your forehead and finally bring your awareness to the crown of your head.
Aware if you can imagine bright white golden light streaming down and embracing and circling your entire body.
Shifting focus now down the back of your head,
To your ears,
The back of your neck and into your shoulders.
Bring your awareness down your arms,
Into your biceps,
Elbows,
Forearms,
Wrists and hands.
The top of your hands,
The palm of your hands,
Pinky fingers,
Ring fingers,
Middle fingers,
Index fingers and thumbs.
Feel the warm golden light trickle down your spine into your lower back.
Feel your glutes,
The back of your thighs,
The back of your knees.
Become aware of your calves,
The back of your ankles,
Soles of your feet and back to your toes.
Keep your focus on your breath.
If your mind starts to wander,
Simply catch yourself and bring your attention back to breath.
Bringing air in and expelling air out.
Notice the rise and fall of your chest,
The temperature of the air coming in and going out.
Each time your attention wanders,
Notice that this is happening and then gently and kindly direct your attention back to exploring the sensations in your body.
Simply focus back on your breath.
Simply repeat this as many times as you need to.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe out.
Breathe in.
Breathe out.
