Greetings!
This meditation will put you to sleep.
Lie comfortably on your bed in whatever position is best for you for falling asleep.
And begin to notice how nicely your body is supported by the bed.
Notice the sensations of pressure where the bed is softly supporting the body.
And just allow yourself to relax into that support.
Allow the body to relax and trust that the support is there.
Now direct your attention to the breathing without trying to influence your breathing in any way.
Just watch how the body inhales and how it exhales.
How it inhales and how it exhales.
Now imagine that you're in a grassy meadow beside a stream.
And you're lying on the thick grass,
The thick soft grass of the meadow.
It's supporting you just like your bed.
There's a breeze blowing softly through the grass.
You can feel it caressing your forehead.
You can hear the sound of birds singing softly in distant trees surrounding the meadow.
And you can hear the sound of running water in a close by stream.
Very soothing,
It's very relaxing.
Now beginning at the top of your head,
Begin to notice the body sensations and notice any tensions in the body.
And as you scan over the body sensations,
Bring a sense of warmth,
Of heat,
Of glow to those parts of the body that your attention touches on.
So notice the face and the back of the head and the top of the head.
And picture them feeling warm,
Picture them relaxing.
And now the base of the skull where it meets the neck and the neck muscles and the shoulders.
Picture them warm and heavy and relaxed.
Imagine that there's a light goose down blanket over you,
Keeping you warm and protected.
Just keeping your body feeling so nice and warm and heavy and relaxed.
Now let your attention move from the shoulders down the arms.
And feel the arms getting warm and heavy and relaxed.
Whatever part of the body your attention touches,
Feel it warming up,
Feel it relaxing,
Feel it getting heavy and almost soft like butter or molasses.
Feel how warm and protected you are under the blanket and let your attention move to the upper chest,
The upper back.
Let those areas feel warm,
Feel relaxed,
Feel heavy.
Each time you inhale,
Let it feel warmer and more relaxed throughout your body.
And each time you exhale,
Exhale any remaining tension.
So let the incoming breath direct your attention now from the upper chest into the lower chest,
The middle of the back,
The sides.
And breathe that warmth and relaxation and heaviness all the way down to the bottom of the abdomen.
Feel the whole body just relax and sink into the support of the bed or the meadow.
Breathe that warmth down from the abdomen all the way down into the pelvis,
Into the buttocks,
Into the legs,
All the way down to the tips of the toes.
Let all those areas feel warm,
Let them feel heavy,
Let them relax.
Each time you inhale,
Feel that wonderful warmth,
Relaxation,
Heaviness flowing all the way down to your toes and your fingertips,
Filling your body with warmth,
With relaxation,
With a sense of heaviness.
And each time you exhale,
Feel all remaining tension just flowing out of the body with the exhaling breath.
So that each time you inhale,
You feel warmer and heavier.
And each time you exhale,
You feel more relaxed.
Each time you inhale,
You feel warmer and heavier.
Each time you exhale,
You feel more and more relaxed.
So let the sound of the nearby stream soothe you and carry you away into sleep.
Let it carry you floating into the warm darkness of sleep.
So let the sound of the nearby stream soothe you and carry you away into sleep.
So let the sound of the nearby stream soothe you and carry you away into sleep.
So let the sound of the nearby stream soothe you and carry you away into sleep.
So let the sound of the nearby stream soothe you and carry you away into sleep.
