Welcome.
Let's prepare ourselves for deep and rejuvenating sleep.
Sleep is a powerfully healing experience that we all need.
The first part of this meditation is going to involve some gentle reflecting so as to prepare you for a deep sleep.
Sleep allows our bodies to heal and our minds to sort through any problems so that we can create our future.
However we can be a bit like computers that have lots of tabs open.
The more open tabs a computer has,
The more processing power it takes.
What tabs do you have open right now that need closing off parking for this evening?
Allow the thoughts about this to arise and mentally closing this off.
I close you off.
Meditation is an amazing way for us to access a slower brain frequency state that is similar to when we are sleeping.
Prepare yourself to relax.
Find something in front of you that you can gently hold a soft gaze upon.
If the lights are off,
You can do this anyway as you peer into the darkness of the room that you're in right now.
Concentrated focus,
Holding that soft gaze.
As you gently focus here,
I'm going to ask you to blink your eyes with every number that I count starting from 10 down to 1.
Are you ready?
10.
Blink your eyes.
9.
Blink your eyes.
8.
Blink your eyes.
7.
6.
5.
4.
3.
2.
And 1.
Now your eyes are ready to gently close and you may notice a wave of relaxation upon you as you close your eyes in this way.
Allowing your body to soften.
Allowing your body to relax.
Allow is the magic word.
10.
9.
8.
7.
6.
And if you get to that place where you think you can't relax anymore,
Visualize certain parts of your body relaxing even more.
5.
4.
3.
2.
And 1.
Here I am,
Noticing.
The comfort that surrounds me.
Sensations.
Sounds.
Everything taking place as it should.
Letting go of everything right now.
Taking a moment to notice the gentleness of your breathing.
The softness of your breathing.
Noticing that there is a you that notices this.
Noticing what you can sense with your mouth.
Noticing the way your tongue rests in your mouth.
Know that there is a you that notices this.
Noticing what you can hear.
The sounds around you.
Encompassing you.
Subtle.
Soft.
Knowing that there is a you here now that is aware of these experiences.
Noticing what you can feel against your skin.
The comfort that this moment provides.
And there is a you noticing this.
Noticing what you can sense with your nose.
Be aware that you're noticing this.
Having gently moved around the five senses to get you in touch with this amazing capacity of awareness.
Noticing from the stillness of observation.
Realise that there's a you here now that can notice all of the five senses as well as the many thoughts and feelings coming and going.
And with your eyes closed,
Become aware of the scope of what you can see.
Be aware of the you that looks out from behind your eyes.
Be aware of the you that is listening to these words.
Let go of everything.
Do this by recognising that there is nothing else to do right now.
Nowhere else to be.
Nothing else to think right now.
I choose to close this evening for the following day.
It all happens as I drift away,
Away,
Away,
Away.
The emptiness of awareness.
A deep,
Restful experience preparing you for sleep.
Knowing that all you need to do is to relax in body and mind,
Letting go of any need to be asleep.
Drifting off to sleep.
Relax in body and mind.
And now preparing for a countdown from ten to one,
This time feeling the way your body is settled with the stillness that you are offering it.
In your own time,
Continue to settle.
Continue to notice.
Allowing this settling to increase with each countdown from ten to one.
Ten Ten Eight Seven Six Noticing the way your body settles more and more into a place of stillness as you are gently held by the flow of gravity from Mother Earth.
Five Four Three Two And One I have closed you off for today.
It all happens now I drift away.
Letting go into the spaciousness and emptiness of awareness,
Into this deep,
Restful experience which prepares you for sleep.
I close you off for today.
It all happens now.
Thank you.
