Welcome to your relaxing sleep meditation.
Taking time for yourself each day will reap rewards and it's almost guaranteed you'll make that time back in your day by being in a more mindful and productive state.
This meditation is best done just before you go to sleep.
It can be done lying down or sitting down.
Just make sure you are somewhere where you can be undisturbed and warm.
By meditating at night we can encourage sounder,
Calmer and deeper sleep.
As what we do just before we go to sleep helps manifest what we want to bring more of into our lives.
And let's start with the breath.
Sitting with your back straight and away from the chair or lying on the bed with your back stretched out.
Feel the contact between the body and your clothing and your clothing and the bed clothes.
Start breathing gently.
Close the eyes and ask yourself how am I feeling right now?
How is my body feeling?
And what can I do to adjust myself to become more comfortable?
Take two big breaths to start.
Breathe in slowly over four counts.
Imagine clean,
White,
Fresh country air as if you are on a beautiful green hillside in the sunshine.
Pretty flowers all around you.
Trees.
Green grass.
No one in sight.
The birds are singing.
And then exhale all of the stale,
Red,
Toxic air inside you.
Let it out through the fingers and the toes and watch it disappear above your head into a big cloud and dissolve.
On the second breath,
Do this with anything you want to let go of that comes into your mind which takes you away from your conscious breathing.
Allow thoughts to come in.
Pass through the mind and out.
Imagine them as waves which flow through the mind continuously without getting stuck.
Gradually they will flow more easily and you'll be left with space,
White space.
And while focusing on the breath,
In for two,
Hold for two,
Out for two,
Rest for two,
You'll clear the mind.
Keep focusing on the breathing as we scan the body to become more comfortable within ourselves.
Relax the facial muscles.
Soft face moving towards a smile and away from a frown.
Think about ironing out any character lines on your forehead.
And wiggle the neck side to side.
Lift and drop the shoulders.
Feel the tension flow down the arms and into the hands and out of the fingers.
Notice how they feel,
Perhaps a little tingly.
Take a breath in and then exhale down the upper body,
The stomach,
The legs and out through the feet.
Feel the sensation as the breath and the air flows through the body.
Feel the air as it leaves the toes into a ball of smoke and let it evaporate into nothing.
If the mind wanders,
Gently bring it back to the breath.
If it wanders a hundred times,
Bring it back one hundred times.
Notice how your body is feeling.
The body doesn't lie.
It will tell us how we really feel.
Take the attention to the feet.
From the outside toes across to the big toes.
Up over the top of the feet and around the ankles and the heels and then to the under foot.
The insoles,
The outside edge and back up to the ankles.
Let this continue up the back of the legs,
The calf muscles,
The sides of the lower legs and the shindas.
The knee joints,
The quads around the outside of the legs back up to the knee.
Up the thigh muscle,
Back of the leg,
The groin,
The hips across the buttocks.
Move across the belly.
Let the air flow around the lower back,
Up each vertebrae and over the ribs,
The lungs,
The heart.
Let love flow into your heart.
Imagine a bright red pumping heart sending love through the body and out every pore of your body.
Let it flow.
Let it radiate around you and imagine hearts of all different sizes being released into the air.
As we move through the upper body,
Feel the rise and fall of the belly as you focus on the breath.
Relaxed and calm breathing.
Does the breath in feel different to the breath out?
Up across the shoulders,
The biceps,
The triceps,
The elbows,
The forearms,
The wrists,
The hands and the fingers,
The most sensitive area of the body.
Notice how they feel right now.
Breathe into the neck,
Up to the back of the head and around the sides of the head,
Across the ears to the front and the mouth.
Lick the lips.
Feel the different temperature of the air on your lips and bring the attention to the eyes.
Softly open them,
Lightly focusing on what is in front of you.
And bring the corners of the mouth upwards into a smile.
Take a deep breath in through the nose and out through the mouth.
In through the nose and out through the mouth.
In through the nose and out through the mouth.
And keep this breathing going as you fall into a deep relaxing sleep.
Avant-garde.
You You
