Hello and welcome to today's meditation.
Today's meditation is to help you get to sleep.
It's a common problem to have racing thoughts when lying down to go to sleep at night,
Or it can be hard to get back to sleep if you wake up in the night.
This meditation will help you find peace and calm by relaxing your body and calming your thoughts.
Start by rubbing your palms together creating warmth in the hands and when they feel sufficiently warm place the heels of your hands gently over your eyes.
Allow your eyes to absorb the warmth from your hands and let your eyes sink deep into your skull,
Allowing the gaze of your eyes to be gently down and inward towards the chest.
Then make yourself really comfortable in your bed.
Make any adjustments you need so that you can breathe easily and drift off snug and warm.
Then begin to focus into your breath.
You'll fall asleep soon as your mind and body gently relax.
So take a long slow deep inhalation and a long slow deep releasing exhalation and another long slow deep inhale and a long slow deep exhale.
And as you exhale feel your body release and surrender its weight down into your mattress.
Feel each breath soften your body as you continue to breathe long soft breaths.
Observe how the breath feels in your body.
Allow the breath to be effortless,
Soft and even.
Allow your tongue to rest in the bottom of your mouth and for your jaw to release and let go.
Feel any tension in your temples or forehead loosen as you exhale.
Soften those areas.
There is nothing for you to do right now.
All you're doing is focusing on your breath,
Breathing gently in and out,
In and out.
Allow your breath to become soft and natural.
Notice the gentle soft pace of your breath.
Sense the breath in your nostrils.
Now bring your attention to your body.
Feel as it becomes heavy and soft with each out breath.
Allow your shoulders to relax and fall.
Allow your stomach to become soft.
Allow your legs to become heavy and warm.
Feel that sensation of warmth travel up from your feet up into the hips.
Your body sinking deeper and heavier into your bed.
With each breath that leaves your body you feel tension leave as if it is flowing out of you with the breath.
You can feel that your body is deeply soft,
Relaxed and becoming sleepy.
Your body is miraculous and beautiful and has carried you through your day.
It deserves to rest.
Your body is ready to sleep,
Find respite and slumber.
Feel gratitude and love for your magical body.
Feel your heart gently beating.
Feel the golden light spreading out from your heart centre,
Bringing peace and warmth to your entire body.
Let yourself bathe in this soft releasing energy.
You are safe,
You are free,
You can let go.
Your body is heavy,
Supported,
Comfortable,
Soft.
Gently begin to count your breaths.
Breathe in 1,
Breathe out 1,
Breathe in 2,
Breathe out 2,
3,
4,
5.
Continue with your counting.
Perhaps you are too sleepy to count.
If you lose focus,
Go back to 1.
But your body is so relaxed now,
So heavy,
So sleepy.
No thoughts,
Just counting.
Just breath,
Releasing,
Surrendering,
Sleepy.
Let go.
Drift gently towards sleep.
Find the numbers again.
You are in a place of serenity and peace.
Calm and surrender.
You can let go now.
You are sinking down into a deep,
Peaceful sleep.
Allow yourself to drift,
Float into sleep.
A soft,
Deep sleep.
