This is a meditation to help you fall asleep.
Find a position comfortable on your bed with your hands by your sides laying on your back.
Gently close your eyes and start to notice your breath.
Simply follow the natural pattern of the in and out.
Now slowly start to breathe in noticing your belly rise with each breath in and your belly fall with each breath out.
Try to deepen each breath.
Now start to scan your body starting at the top of your head and notice any tension,
Stress from the day,
Thoughts from the day,
Agenda,
To-do items,
Fears and anxieties that you are holding onto in various parts of your body.
And as you scan each region,
Release all that is not serving you as you lay down and rest for the night.
Starting at the top of your head,
You slowly move down your forehead,
Down your eyes,
Over your nose,
Your ears,
Your cheeks,
Mouth and all the way down your neck.
You slowly start to move over your shoulders and down your arms all the way into your wrists,
Your hands and your fingers.
Slowly you make your way down your shoulders and onto your chest,
Upper back,
Belly and lower back.
You then start to move down your hips,
Your legs,
Your knees,
Your shins,
Calves,
Over your ankles,
Through your feet,
All the way to the soles of your feet.
With each breath out,
Focus on those areas of tension,
Focus on those areas of fear and anxiety,
Focus on those areas that are still holding on to the day and breathe them out with each breath out.
Breathing in rest,
Relaxation,
Stillness and calmness.
Breathing out all that is no longer serving you as you rest for the night.
Breathing in a restful sleep and as you continue to breathe in the peace and the quiet and breathe out all that is no longer serving you from the day,
You start to drift off into a deep sleep.
