Sleep Meditation

A short but effective sleep meditation that provides relaxation for the body, the breath, and the mind. You soften in the bed and let my voice take you into tranquility. You don't need any special things, just yourself, your body, and your bed. Enjoy this sleep transition, and I hope you sleep well.

Transcript

Good evening, Everyone. Tonight we're going to do a sleep meditation. So hopefully you've brushed your teeth, Washed your face, Set your alarm. Now climb into bed. Pull the covers over you. And separate your feet about shoulder distance apart. Arms by your sides, Palms facing up. And really be conscious of closing your eyes softly. I'll start to soften the muscles around your spine. Relax your forehead, Your cheekbones, Your cheeks, Your jaw. Feel the heaviness of your whole body and just melt. Now pretend you're the sky and all of these things are just passing. Birds, Clouds, Planes. And for a few moments, Just watch this. Maybe the thoughts will come up, And you just pretend they're clouds just passing by. Now each exhale as you do this, Start to melt into the mattress a little bit more. Feel the breath come and go. Feel the thoughts just come and go. I'll start to pay attention to the body a little bit more. And feel that sensation, Your skin on the covers. The heaviness of the body. Don't force your sleep. Just stillness. You're not waiting. There's no next. And also, Just put everything to the side. You won't need it. You don't need thoughts passing. You can just put them to the side, Your attention. Your day. Future past. Concepts, Ideas, Everything, Just put it to the side. You won't need it for sleep. Feel the breath as you inhale and exhale each exhale see if you can just Soften a little bit more. So you don't have to force the exhale. Just feel it. Just kind of relax the body. Notice the inhalation, The exhalation through the tip of your nose. Just pay attention to that for just a moment. Again, Exhale, Relax. Exhale, Relax. Don't control the breath. Just let him be. Feel. Whole sensation again of the body, The heaviness. The softness, The calmness. Just kind of melt into your sleep, Your stillness. Keep the breath subtle. Keep the body heavy. Keep everything to the side. Just sleep. Just sleep. Soften the breath, Soften the body. Feel. The radiant sensation. All of it. Just relax. You're safe. You're safe. Relax. Relax. Of sweet dreams. Just melt. Feel. And good night.