Welcome to this tapping meditation to guide you to sleep.
However your day went today,
Whatever it held,
You made it through and now it's time to put it down and let your body and mind find their way to rest.
We'll start sitting up for a couple of rounds of tapping.
Then I'll guide you to lie down and we'll do two rounds of imagined tapping where you just visualize tapping on the points.
Finally,
I'll guide you into a soft nature-inspired meditation to carry you into sleep,
Followed by eight hours of relaxing music.
So let's begin.
So take a comfortable seat in your bed,
Propped up by some lovely soft pillows.
Roll your shoulders back.
Let your jaw soften and we begin with a nice grounding breath in through the nose.
And slowly out through the mouth.
Really settling and nestling into this space,
Feeling the comfort of your bed.
And we'll begin by tapping on the side of the hand,
Repeating after me either in your mind or out loud.
Even though I'm still carrying the weight of today.
I'm here now and I'm choosing to let it settle.
Even though my mind is still busy with thoughts and to-dos.
I give myself permission to pause.
Even though I'm not quite ready to sleep yet.
I choose to deeply and completely love and accept myself.
And then tapping on the eyebrow points.
All the things that happen today.
Side of the eye.
All the conversations.
Decisions.
And moments.
Under the eye.
All the things that went well.
Under the nose.
And all the things that didn't quite go to plan.
Chin point.
Maybe I'm still carrying all of it.
And that's okay.
Collarbone points.
It's been a full,
Busy day.
Under the arm.
My nervous system has been working so hard.
Top of the head.
I honour my day.
I honour it all and I'm ready to rest now.
Let's do another round,
Still sitting up.
Begins settling now,
Tapping on the eyebrow points.
I don't need to solve anything tonight.
Side of the eye.
Whatever is unfinished can wait until tomorrow.
Under the eye.
Tomorrow me is capable and rested.
Under the nose.
Right now my only job is to soften Chin points.
I feel my body beginning to slow down.
Collarbone points.
I give my nervous system full permission to release.
Under the arm.
I am here,
Right now,
In this moment.
And I can let my body soften a little.
Top of the head.
I can let the day go now.
It's okay to rest.
Well done,
So let's now make the transition into lying down.
And make yourself completely comfortable.
Pillow,
Duvet,
Snuggling down into bed.
I'll give you a moment to do that.
Okay well done and from here forward instead of physically tapping we're just going to imagine tapping.
So let your hands rest wherever they feel comfortable.
Follow my voice and let these words wash over you.
So imagine tapping now on the eyebrow points.
Just noticing how your body feels right now Imagine now tapping on the side of the eye.
Feeling the weight of your body sinking down.
Becoming heavy.
Under the eye,
Your eyelids growing heavier and heavier.
Under the nose.
Your breath slowing down.
Gentle breathing naturally,
Slowly.
Chin points.
Knowing that you don't need to try and sleep sleep is already finding you.
Collarbone point.
Feeling supported in this space together under the arm.
Releasing the day.
Softening through the body.
Just letting go.
Top of the head.
Noticing your whole body beginning to rest.
So let's do one last round of imagined tapping.
Tapping on the eyebrow points,
Just imagining yourself tapping here.
Letting go of any remaining tension.
Side of the eye.
Letting your thoughts float by like clouds knowing that you don't need to hold on to any of them Just watching them drift by.
With a gentle awareness.
Under the eye.
Noticing your mind becoming quieter.
Under the nose.
Recognising that your body knows how to sleep.
It's done it thousands of times before.
Chin point.
Trusting in your body to allow sleep.
Imagine now tapping on the collarbone points.
All is well.
You already know.
And you have done enough.
Under the arm,
You are held.
You're at peace.
Top of the head.
Drifting.
Softening Resting.
Beautiful so you can stop imagining the tapping now.
Just let your whole body go heavy and still and I'm going to guide you into a gentle meditation now.
You don't need to visualize anything perfectly.
Just let my words be a companion as you drift.
And if you fall asleep before the end that's completely okay just go with the flow.
So imagine now if it feels comfortable to you that you're somewhere outside in nature It doesn't have to be a specific place.
It can be somewhere you know?
Or somewhere that your mind simply creates for you.
A gentle hillside.
The edge of a quiet forest.
A soft meadow.
Wherever feels best for you today is just perfect.
You don't have to see it clearly or perfectly,
Just a sense of it is enough.
And the air here is soft and cool.
The light is low and yellow,
The kind that comes at the end of the day,
Where everything looks illuminated and drenched in golden hues.
Beautiful yellow light.
There's a sound of leaves in the gentle breeze.
And somewhere nearby,
Water is moving slowly.
Perhaps there's a trickling noise or noise of moving water.
The birds are singing and chirping.
Just notice the quiet rhythmic sounds of this place.
And you notice that you're sitting supported by a tree on a soft blanket.
Completely supported by the strength of an old wise tree that's been here perhaps for hundreds of years you manage to find the perfect spot where the bark is smooth and concave enough to support your back and your head.
The ground beneath you is soft and warm.
You have nowhere else you need to be.
Nothing to do.
No one needs anything from you right now.
Just rest here a moment as you inhale the fresh and earthy scents of your surroundings.
Notice how your body feels against that soft ground and let yourself be held by it You don't have to hold yourself up anymore.
You notice that your shoulders are heavy Your belly is soft.
Your legs and your feet heavy and still.
It feels like home here.
The breeze moves through the branches and leaves above you.
The most delicious shushing sound.
It is so peaceful here Let your eyelids become heavy.
Let your breath be slow and low.
If thoughts come and go that's okay.
Just notice them and let them drift past like leaves on a stream.
You don't need to follow them.
You're held here and all the beautiful sounds of nature continue softly around you the rustle of leaves the distant water.
Even the stillness between sounds.
There's nothing to figure out tonight.
Nothing to fix.
Nothing to prepare for.
Just this breath and the next one.
And the next one.
You're exactly where you need to be.
You can let sleep come now in its own time,
In its own way Rest now,
Beautiful one.
The music will carry you from here.
Good night.
