Hello,
Welcome to Breathing into Sleep Meditation.
This is a practice that anchors physical and mental relaxation,
Which can greatly reduce the effects of stress on the body and mind and helps you to drift off to sleep easier.
Let's begin by lying down comfortably in your bed.
Rest your hands by your side or simply keep them on your belly.
Become aware where your body makes contact with the bed,
The touch of your blanket and the touch of your pillow.
Allow yourself to sink into your bed and rest in its comfort.
Slowly close your eyes and bring your attention to your breath.
Notice that you are breathing without needing to change your breath in any way.
Breathe simply and normally.
If your mind wanders away during the practice,
It's okay.
The most important thing is,
Each time your attention wanders from the act of breathing,
Return it to noticing the breath without stressing out because you are distracted.
And a quick reminder,
You are exactly where you need to be in this moment.
Leave everything that already happened during today behind you or anything that might happen tomorrow.
It's time to rest.
And now,
Set your intention for a deep,
Refreshing sleep.
Begin to release any tension in your body.
Relax your eyes and eyebrows.
Relax your jaw.
Unclench your tongue.
Allow that relaxation to move down to your shoulders,
Your chest,
Your hands and the rest of your body.
Allow your body to sink and be heavy.
Now,
Notice how the air fills moving through your nostrils on both the in-breath and the out-breath.
Notice how the air fills moving through your mouth and throat.
You may feel a sort of slightly raspy or rugged feeling as the air moves through your throat.
It's normal.
Notice how the air fills as it fills and empties your chest cavity.
Feel how your ribcage rises slowly with each in-breath and gently deflates with each out-breath.
Become aware how your back expands and contracts with each breath.
Notice how the belly expands outward with each in-breath and pulls inward with each out-breath.
Simply allow your attention to cover your entire body at once as you breathe in and out.
Simply notice all the sensations of the body as it breaths.
Now,
We are going to focus on the rhythm of your breaths.
Begin to breath in for a count of four.
Hold the breath for a count of seven.
Breath out for a count of eight.
This use of breath brings to the body deep relaxation,
Balance and helps us to calm down.
Imagine each breath in nourishes the body and each breath out helps you to let go of any tension.
As best you can,
Repeat focusing on the rhythm of your breaths.
Breath in for a count of four.
Hold the breath for a count of seven.
Breath out for a count of eight.
Breath in for a count of nine.
Breath out for a count of ten.
Gently come back to your natural breaths.
Allow yourself to notice the relaxation in your body and mind.
Now it's time to move into deep restful sleep.
Good night.
