Hello and welcome.
I'm going to be guiding you to relax your body,
To bring your attention away from the very busy distractions of the mind,
To be able to reflect on feelings of loving kindness in your heart.
And as you connect more and more deeply with these beautiful feelings of relaxation,
Towards the middle of this guided meditation,
You may find yourself just drifting so very comfortably and easily into sleep.
And so my voice can guide you each step of the way and you won't find my voice distracting if you do drift very quickly into a deep,
Deep and beautiful restful sleep.
And my intention is to be with you in this very safe,
Comfortable and nourishing way.
Nourishing to your body,
To your mind,
To your soul.
So spend a little bit of time now making sure that you've attended to everything that you need to.
Turning the lights off if that's how you feel comfortable.
Positioning yourself comfortably in the bed.
And just making sure moving into that most comfortable position for you.
And the natural sounds of birds in the background.
Reflecting very peaceful and calming and soothing to your nervous system.
So enjoying hearing a few of those ambient sounds of nature.
Finding that so soothing and comforting.
And so now perhaps closing your eyes.
They feel quite heavy.
And with your eyes closed you can look into the darkness behind your eyelids.
And finding that very warm and soothing.
Just as my voice can guide you into a very peaceful and deep sleep.
And you might like to notice the rhythm,
The pace of your breathing.
And that the breathing can reflect just how relaxed you can be in your bed.
Resting so very comfortably,
Safely in your bed.
And I'd like you to bring your attention again to just the eyelids closed.
Letting the cheeks and your chin just open slightly.
Relax there.
You might be able to notice just how comfortably your head is resting.
Resting back there in the pillow.
Feeling well supported in your bed.
Noticing how comfortable and relaxed each breath as you exhale.
Just taking you a little bit more into that relaxed feeling of letting go.
Letting go now.
Letting the muscles relax in your shoulders.
Feeling them just drop a little comfortably there.
Feeling the weight of your body comfortable in the bed.
Noticing now as you exhale with your back just let's go a little bit more comfortably.
Sinking a little bit more deeply into the bed.
And just making sure that you are in the most comfortable position that you can be in now.
So feeling into your hips.
Letting your hips relax and soften.
Relaxing into your hips.
Bringing your attention to your legs.
Just resting there comfortably.
And bringing your attention into your feet.
Soles of your feet.
Just opening the toes and stretching them a little bit.
And letting them relax.
You might be noticing that with each breath as you exhale that you just slip a little bit more deeply into that relaxed feeling.
And now bringing your attention to your arms and your hands.
Allowing for the fingers to open comfortably.
And bringing your attention to the palms of your left hand.
Focus on the palm of your left hand.
And as you exhale just noticing a warmth in the center of your left palm.
And you might like to really dive deeply into that sensation of warmth in the palm,
The left palm.
That's good.
And then focusing in now on the right hand.
Bringing the attention to the right palm.
And bringing that warmth of your right hand.
Placing that,
If that's comfortable,
Placing that on the area of your heart.
And just feeling that sense of warmth caressing you.
Just as a beautiful breeze can caress your face.
You can find that so soothing and calming.
And bringing your attention to the center of that connection of your palm and your heart.
Feeling those well wishes for yourself to sleep well.
To feel nourished by your sleep.
To rest deeply until it's time to wake up again.
And as you focus on the sensations,
You find your mind becomes calm.
You have those moments of sensations of warmth,
Of love.
Allowing for the rest and the sleep to come in its own good time.
In your time.
And you can find the natural sounds.
Capture your attention.
You can allow for your thoughts to just drift,
Following the sounds.
From the bird call,
To the wind,
To the warm hum of the cicada.
To the distant sound of the bird call.
To the sleep that's calling you.
Rhythmically,
Comfortably,
Deeply relaxed.
And you're noticing how relaxed.
With each exhale,
Just slowing down.
Sinking down deeper and deeper into your bed.
And into a very peaceful,
Peaceful sleep.
And the hum of nature.
Adding to that soothing and calming feeling.
Nothing is disturbing you.
Everything is so easy.
You're feeling the warmth of love in your heart.
And with each exhale,
You can feel that warmth and comfort radiating from your heart.
Moving behind your eyes,
Where you can look into your own sleep and slumber.
Letting go.
Surrendering into a beautiful,
Nourishing sleep.
Gentle and nourishing sleep.
And all the very busy sounds of nature.
You're getting ready to rest for the night.
Just as you are allowing yourself now to rest.
To sleep deeply for the rest of the night.
