Sometimes it takes a little while to fall asleep.
Sometimes it doesn't.
Either way,
This meditation is a way to prepare your whole body for a restful sleep.
To start,
You could snuggle into your sleeping space,
Getting all tucked in the way that you like,
Or if you want to,
You could sit up for a while first.
You can do this meditation sitting or lying down,
Wherever you are.
See if you have any leftover wiggles to get out,
Wriggling and snuggling into your favorite spot,
Full body snuggle,
And then beginning to let your whole body get soft and more still.
You might want to take a few bigger breaths with me,
Breathing in through your nose and sighing out your mouth.
Ah,
Nice.
Maybe try a couple more on your own.
Breathing in and sighing out.
And as you rest here,
You might notice the feeling of fabric on your skin,
Maybe the softness of your pajamas or blankets,
And then notice what's beneath you.
Maybe the bed,
Cushions or pillows,
Feeling that support like a warm hug,
Letting your body be held by whatever is beneath you.
Maybe your head resting into the pillow.
If you like,
You can close your eyes or let them be softly open.
And notice sounds around you,
Sounds coming and going.
Your ears simply open to hearing.
Maybe there are sounds in the distance,
Sounds close by.
Maybe you can hear the sound of your own breath,
Breath flowing in,
Breath flowing out,
All on its own.
And you might imagine now that you are an animal snuggling in to your nest or to your den for sleep.
What would your nest be like?
Let's use your imagination to picture a nest or a den that would be just right for you.
Would it be a pile of fluffy feathers or a blanket of snow?
Maybe it would be resting into warm sand or a nest of marshmallows.
It could be like sliding into a warm mud puddle or squirming in to a pile of puppies.
Or maybe your nest looks like your own bed with your favorite pillows and blankets tucked all around you.
Whatever your nest looks like,
Notice its color and shape.
Is it warm or cool?
Maybe it has a special smell that you love.
Imagining that you are there now,
Snug and safe,
Peaceful and protected.
What does it feel like to be in this place?
Noticing the feeling,
Where do you feel the sense of ease and comfort in your body?
Do you feel it like a warmth in your belly or a heaviness in your shoulders,
Like they can just relax?
Or maybe you feel a softness in your eyelids or your face.
Just notice what this feeling is like for you.
You can come back to this feeling anytime,
Kind of like an inner glow.
You can remember this feeling anytime.
It's yours.
Resting here,
Feeling how your body is breathing all by itself.
Your in-breath and your out-breath coming and going.
Just this simple,
Gentle breath.
Feeling yourself here,
Resting,
Quiet,
Still,
Letting sleep happen all on its own.
Just this resting being.
Closing this practice with a round of breath.
Breathing in and breathing out.
