This is your sleep meditation.
Invite your mind to come back to the body.
Bring your mind where your body is right now.
Here,
In your bed,
Under the sheets.
Your body has been to so many places today.
Your soul has encountered so many people.
And your mind has traveled to the past and the future.
Now let's bring all of that back into this present moment,
Into your body and the way it's lying here in the bed.
Notice where your body is touching the bed.
And notice where your sheets are touching your skin.
And where can you feel the fabric of your pajamas?
Where do you feel the differences in temperature?
The temperature of the air in the room on your skin?
Are you cold anywhere?
Maybe take a moment to make sure that you're warm.
Do anything that you need to do to make yourself as comfortable as you can be.
Even if it's only 1%.
Make sure that all molecules of your body can relax.
Relax now.
Lay in your most comfortable position.
Make sure the pillow feels right.
Pull the duvet over you in a way that feels luxurious.
And then notice where your breath is.
Where is your breath moving your body?
There's no need to change it.
It's perfect as it is.
We're moving from a state of doing to a state of being,
Into resting.
What's alive for you in the body right now?
Is there any discomfort anywhere?
Any sensations of tension?
Maybe you can take a last few exhales,
Deeper exhales,
Acknowledging how the body is feeling and letting it out.
Or maybe you need a last little wiggle before you come to stillness.
You have arrived.
There's nothing being asked of you anymore.
Nobody that needs anything from you right now.
You can use intention to let go of anything that is still on your mind.
It will come back to you tomorrow morning when you rise.
And you can trust that it will.
And see if you can extend your exhale slightly.
There's time.
There's so much time,
Dear one.
We tend to worry about not being able to sleep immediately.
But resting is nourishing too.
To allow your body to be here and just rest.
Eventually,
Sleep will always come to us.
Even if we'd wanted to stay awake,
We couldn't.
So trust in the ability of your body and your mind and your soul to be taken by sleep when the time is there.
And notice again,
How is the temperature of the body now?
Where do you feel most warm?
You can think of the feelings of the sun on your skin or a warm bath.
Feel that your whole body is bathed in warmth.
The temperature of the water is perfect.
The sun on your skin as well.
You can go to a place or a memory where you have felt that.
Everything perfect as it is.
You're floating in the water.
Or resting on your sunbed.
Or maybe even just naked on the sand.
You're safe.
You're safe to drift to another world.
You can trust.
Trust that you'll be taken into sleep.
Let the body rest.
Allow it to go from doing into being,
Into resting.
Relax your feet.
Relax your shins and your calf muscles.
Relax your knees.
Relax the backs of your upper legs.
Your thighs.
Relax your whole legs.
Relax your pelvic floor.
Relax your genitals.
Relax all the muscles in your bum.
Relax your hip bones.
Relax your lower belly.
Let all your organs melt in the bath.
Relax your navel.
Relax all the vertebrae of the spine,
Starting from the tailbone up to the sacrum.
Vertebrae by vertebrae.
Relax your shoulder blades.
Relax your chest.
Let your heart sink into the body.
Relax your collarbones.
Relax your upper arms.
Your biceps,
Your triceps.
Relax your underarms.
Relax your wrists.
Relax your fingertips.
Relax all of your arms and your hands.
Soften all the muscles of the neck.
And let the throat melt towards the spine.
Relax your chin.
Relax your lips and your tongue and your mouth.
Relax your cheekbones.
Your eyes.
Let your eyeballs sink in your sockets.
Relax your eyebrows.
Your forehead.
Relax your skull completely.
Relax your whole body.
Allow your body to rest fully,
Completely,
Into the mattress of your bed.
Sleep is coming,
Dear one.
