Hi,
And here is a meditation for helping you go into deep,
Restful sleep.
So settling in to a comfortable position,
Ready for sleep,
And affirm to yourself that you're going to go into a deep,
Restful sleep.
Welcoming a sense of ease and wellbeing.
Be aware of the feeling of your body resting on the bed.
The air touching your skin.
Sense the breath in the body.
The rise and fall of the abdomen.
Let go of thinking.
Just feel.
And breathe into your body a sense of ease and relaxation.
Bring your attention to your breath.
Just noticing the flow of the breath.
Becoming and going with each inhalation and exhalation.
The body relaxing more and more with each out breath.
Relaxing.
Letting go.
Relaxing and softening.
Sensing ease and wellbeing.
Relax.
Ease.
Noticing the breath.
Feel wellbeing flowing into every cell of your body.
With each out breath,
Feel yourself letting go,
Letting go into a deep,
Restful sleep.
Sense your jaw.
Your mouth.
Notice your tongue.
The roof of the mouth.
The floor of the mouth.
Teeth and gums.
Give up thinking.
Exhale and release.
Bring your attention to your ears.
Sensing the left ear.
The right ear.
Sensing both ears together.
Exhaling.
Relaxing.
Sensing your cheeks.
Your nose.
Your left eye.
Your right eye.
Both eyes together.
Give up thinking.
Simply feel your way.
Sense your forehead.
Soft and relaxed.
Exhale.
Feel at ease.
Sense your scalp.
The back of the head.
The neck.
At rest.
At ease.
Bring your sensations to your left shoulder.
Left upper arm.
Elbow.
Forearm.
Wrist.
Hand.
Fingers and thumb.
Sensing your whole left arm.
Give up thinking.
Just welcome the sensations of the arms and the hands.
Now bring your attention.
Sensing your right shoulder.
Your right upper arm.
Your right elbow.
Forearm.
Wrist.
Hand.
Fingers and thumb.
Just welcoming the sensation in the whole right arm.
Sensing both arms together.
Now bring your attention to your chest.
Your upper back.
Your mid-back.
Belly.
And lower back.
Sensing.
Relaxing.
At ease.
Let go of thinking.
Just sensing.
With each exhalation.
Feel the torso.
Heavy.
Relaxed.
And at ease.
Now bring your sensing to your pelvis.
Your left hip.
The left thigh.
Sensing your knee.
Your lower leg.
Ankle.
Foot.
And toes.
The entire left leg.
Relaxed,
Heavy and at ease.
Sensing the right hip.
The right thigh.
The knee.
The lower leg.
Ankle.
Feet and toes.
The entire right leg.
Heavy,
Relaxed,
At ease.
Sensing both legs together.
Heavy and at ease.
Exhaling.
Your entire body.
Relaxed.
Heavy and at ease.
Welcome the entire front of the body.
Just sensing.
Sensing it relaxed.
Eyes soft.
Feel the sensations in your back.
Feel your way.
Your body.
Front and back.
Relaxed.
Heavy.
At ease.
Sense the right side of the body.
Torso.
Arms.
Leg.
Relaxed.
Heavy.
At ease.
Sense the left side of the body.
Torso.
Arms and legs.
Relaxed.
Heavy and at ease.
Just sensation.
No thinking.
Exhaling.
Sensing the entire body.
Inside and outside.
Heavy.
Relaxed.
And at ease.
Just gently breathing.
The body soft.
The heart beats slow and steady.
Letting go.
Welcome a sense of well-being.
Of warmth spreading through the entire body.
Ease.
Ease.
With each exhalation.
Letting go.
Sense well-being radiating throughout your entire body.
Torso.
Arms.
Legs.
Head.
Hands.
Feet.
Mouth.
Jaw.
Relaxed.
At ease.
Let go.
No thinking.
Just sensing.
Welcoming the feeling of being.
Of ease.
Simply being.
Relaxed.
Body and mind deeply resting.
Just being.
Just being.
