This meditation is to help ease your body and mind into a restful and rejuvenating sleep.
Take a moment to settle in,
In a position that's relaxed,
Comfortable and cozy.
Take a slow deep breath in and as you exhale close your eyes,
Feeling your body sinking into the surface beneath you.
Take another slow deep breath in and as you breathe out,
Letting go of all the tension of the day.
One more slow deep breath in and as you breathe out,
Relaxing your body and your mind.
Let your breathing return to normal,
Noticing the journey of the breath as it flows in and out of the body.
From the top of your head to the tips of your fingers and your toes.
Breathe into areas of your body where you may still be holding tension.
Allowing the breath to release that tension and help you relax.
Relax your feet.
Relax your legs.
Relax your hips.
Relax your back.
Relax your chest.
Relax your shoulders.
Relax your neck.
Relax your face.
Relax your jaw.
Relax your mouth.
Relax your eyes.
Relax your forehead.
Relax your head.
Relax your entire body.
Your whole body feels heavy and relaxed.
Feel yourself melt into your bed a little deeper.
You are safe.
You are protected.
You are warm.
You are loved.
Bring your attention back to your breath,
Noticing that it has a gentle,
Calming rhythm to it.
Let it be your anchor as you fall asleep.
It is normal that the thoughts of the day may keep you from falling asleep.
Take a moment to recognize what made you feel good today.
Give thanks for all that was good.
Give thanks for anything that went right,
No matter how small.
Recognize what gave you discomfort or unhappiness.
These are not bad things.
They're only there to teach you where you need to make changes.
They're only things to learn and grow from.
Give yourself permission now to let go of these thoughts.
To let go of everything that happened today.
To let go of any worries or concerns you may have.
The day is over.
There is nothing left to do today.
Today is done and all of today's work is over.
In this moment,
There is nowhere else that you need to be and nothing else for you to be doing but relaxing as you get ready to fall into a deep sleep.
Allow yourself to relax and unwind from the day.
Watch the image of your day get smaller and smaller.
Let the image of the day completely fade from your mind.
There is nothing to do now but relax in the present moment.
Allow the feeling of relaxation,
Stillness and peace to wash over you.
Feeling reassured that you are about to have the restful sleep that you deserve.
Have sweet dreams.
