This is a meditation designed for deep,
Restorative sleep.
Lie down,
Make yourself very comfortable.
When you're ready,
Allow your eyes to softly close and take a nice full breath in and let it go.
Allow yourself to settle and sink into your bed.
The body to breathe for you as you observe the natural flow of your own breath.
And gently bring your awareness to the top of your head,
Feeling your hairline and your skull.
Relax with your mind's eye travel down the forehead,
Relaxing the eyebrows,
The eyeballs floating in their sockets.
Relax the eyelids,
The eyelids and all of the muscles behind the eyes.
Allow a softness to wash through your brain,
Imagining the brain resting at the back of the skull.
Relax the inner ears and the outer ears,
The cheeks,
The skin across the face.
Feel your lips relax,
That gentle whisper of breath as it flows in and out through the nose.
Feel the tongue spread and relax on the floor of the mouth.
Feel the jaw unhinged,
Separating the top and bottom teeth slightly.
Allow the throat and neck to soften and let go of any muscular tension.
Feel the heaviness of your shoulders dropping back,
Collarbones and the chest.
And travel with your mind's eye down the right arm,
Feeling the shoulder front and back,
Relaxed upper arm.
Relax the elbow,
The lower arm.
Relax the wrist,
The palm of the right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Gently allow your awareness to travel back to the chest,
A gentle rise and fall of the breath.
Maybe sensing the subtle beating of the heart,
Allowing the body to breathe for you in an relaxed and effortless manner.
Allow your awareness to travel to the left shoulder,
Relaxing the front and back of the shoulder,
The upper arm,
Elbow,
The left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Allow your awareness to return to the rise and fall of the chest as the breath flows effortlessly in and out of the nose.
With each exhalation that you take,
Allow yourself to relax a little bit more,
Noticing how smooth the breath becomes,
Feeling the weight of the body sinking into the bed.
Gently travel your awareness down the torso into the soft belly.
Allow the belly just to receive a little more breath and soften back as the breath releases,
Noticing the gentle expansion and contraction of the abdomen.
With each exhalation,
Let go of a little,
Sensing the weight of your physical body supported by your soft bed.
Your awareness to gently travel down into the pelvis,
The hips,
The groin,
All of the muscles letting go,
Relaxing.
Allow the muscles of the right upper leg to soften,
The right knee,
Front and back,
The right shin and calf,
Heel,
Instep,
Big toe,
Second toe,
Third toe,
Fourth toe,
And pinky toe.
Returning the awareness to the heavy pelvis and hips,
The soft groin,
Upper leg to relax,
Knee,
Front and back,
Shin and calf,
Heel and instep,
Big toe,
Second toe,
Third toe,
Fourth toe,
And pinky toe.
Noticing the entire physical body now completely relaxed.
With each exhale,
Let your body takes.
Feel yourself sink back into your bed,
Completely allowing yourself to soften and surrender into deep,
Restorative,
Healing sleep.
