Short Meditation To Help You Fall Asleep

This is a brief guided meditation to help you fall asleep. Includes a short body scan, no music, or bells. I teach yoga, meditation, and writing in prisons and offer a similar meditation at the end of each class.
This track contains ambient sounds in the background

Transcript

As you settle into bed or wherever you want to fall asleep right now,

Try to make yourself 10% more comfortable than you already are.

Adjusting whatever you need to do that.

And then when you're ready,

You can let your eyes begin to relax.

Maybe your eyelids begin to soften.

Picturing the space behind your eyes.

Trying to relax the muscles behind your eyes.

You can notice your breath,

Not try to change it or adjust it.

Simply just notice it.

Where do you notice yourself breathing in from?

And where do you notice yourself letting it go?

As you lay there,

Begin to notice the connection of your body to the bed or the surface that it's lying on.

Connection of the back of your head or the side of your head on the fabric.

Your shoulders on the bed.

Your back on the bed.

Your legs on the bed.

And your feet on the bed.

Feeling your arms and the surface that they're touching.

Without judgment,

Just simply bring your awareness to this knowing that you are safe.

And that with this,

Allow your breath to begin to deepen a little bit more.

Breathing in a little bit more oxygen.

And then exhaling out.

Letting go.

Trusting that whatever you need will come back to you.

And you can choose your point of focus,

Your anchor,

Whether it's the connection of your body on the surface that it's on,

Your breath,

Maybe an intention that you might have.

Whatever you choose to focus on,

That can be your anchor.

When your mind wanders,

You bring it back to that anchor.

Letting go.

Letting go.