Sleeping Meditation ~ To Unwind

A gentle seven-minute meditation where Gracie guides you back to sleep. Whether you can't drift off or you've woken in the night, this practice brings you home to your body, your breath, and the softness of rest.

Benefits:
Quiets an overactive mind at bedtime or during night waking.
Uses breath to regulate and slow the nervous system.
Builds the skill of observing thoughts without engaging them.
Releases physical tension through a progressive body scan.
Creates the internal conditions for deep, natural sleep.

Please note: For your safety, do not listen to this sleep meditation while driving or operating heavy machinery.

Transcript

Hello everyone. So I'll be taking you through a sleeping meditation. It's a really nice one to do before bed if you're struggling to sleep. Or even if you've woken up in the middle of the night. And you need just a little activity to do to get you back into your body, Back into the pillow. Back into your sleep. So wherever you are lying down in your bed. Maybe you're resting your hands to your sides. Palms up. All palms down. Whenever works for you. And then have your legs out long. Resting your feet to the sides, Getting comfortable. And shutting down your eyes. We'll begin by. . . Just noticing our breath. Flowing in through your nose. That cool air. And flowing out through your mouth or your nose. Noticing that warm air. Leaving your body. And can you feel with each in-breath. Your belly rise. Your ribs, Your chest. And each out breath. Belly. Or ribs. And chest all deflating back down into your bed. Or wherever you are laying. Nice work. If your mind is wondering. Just slowly bringing it back. Those inhales and exhales. If you notice thoughts entering your mind. I invite you to Just notice them floating through. Just like clouds in the sky passing by. You don't need to do anything about them. No need to change them. Solve them or fix them. Just simply letting them be there. With an inner knowing that you'll get to them in the morning. And there's no need to address them now. For being patient with yourself here and gentle. We all have soul. That's what our brain likes to do. So every time it wanders. Just gently bring it back. Almost like a puppy dog. Back to your breath. Back to the feeling of being in your bed or on the couch. I'll get you now to focus on your toes. How they feel in your bed under the sheets. Onto your feet. The top and the bottom. To the soul. To your ankles. Shins. Calls. Knees. Being aware of any sensations in these parts of your body. Moving out to your thighs and hamstrings. All the way to your glutes and hips. Can you release any tension you're holding in these areas? Melting yourself down. Into the ground. Moving up through your belly. I love that. Rolling up your spine. To the higher parts of your back. Focusing now on your chest. Shoulders. Letting any tension fall away. With each out breath. And focusing down your arms. To your elbows. Or forearms. Hands. And fingers. Can you relax your fingers and hands just a little bit more? Moving up your neck. To your chin. Change. Nodes. Your ears. Eyes. Forehead. To the top of your head. Allowing all these things to melt away, To relax. Can you soften? Any of these paths. And with your eyes. It's your choice. Feel that heaviness all in your body. Calm energy you've created. From the tips of your toes. To the top of your head. Letting everything melt away. Your thoughts. Attention. Into a deep, Deep sleep.