Deep Sleep Meditation Before we begin,
Pop a notebook and pen beside you.
Then lay comfortably on your bed with your spine long and straight.
Close or soften your eyelids so you have a gentle focus on the ceiling.
Begin by taking three relaxing deep breaths while tensing your muscles and then releasing them.
Breathe in through your nose,
Belly,
Chest and relax as you breathe out through your nose.
Breathe in through your nose,
Belly,
Chest and relax as you breathe out slowly.
Breathe in through your nose,
Belly,
Chest and relax as you breathe out.
Repeat this if you feel your body needs to release more physical tension.
And then let your body fall into its natural breathing rhythm and focus on the part of your body you feel the breath most easily.
This may be your upper lip,
Your nose or your mouth.
This may be your upper lip,
Your nose or even your belly rising and falling.
Repeat this if you feel your body needs to release more physical tension.
This may be your upper lip,
Your nose or even your belly rising and falling.
You may find your mind wanting to focus on aspects of your day.
Let that happen and then gently bring your focus back to your breath.
Your breath is your anchor.
You may also find your mind wanting to focus on tasks you may have forgotten to do today and your plans for tomorrow.
If you find a recurring thought,
Gently open your eyes,
Pick up your pen and write the thought down.
This will help your mind settle.
You may need to do this a few times to help your mind wind down.
If your mind has drifted,
Gently refocus your awareness on the breath.
You may also find your mind wanting to focus on tasks you may have forgotten to do today and your plans for tomorrow.
So do you?
How you can zoom in to change what is present in your awareness.
So relax your body for the final time.
Tense your muscles while you breathe in through your nose,
Belly,
Chest and relax as you exhale.
Now it is time to fall to sleep.
Sleep sweetly.
So Thanks for watching!
