Deep Sleep Meditation You can do this meditation sitting up in your bed or lying down in your bed.
Making sure you are comfortable.
There are no distractions and your lights are off and you are ready for a deep night of sleep.
Starting at your feet,
Feeling your toes and feet relax into the bed.
Feeling your ankles,
Calves,
Shins and your knees completely melt into the bed.
Feel them heavy and relaxed with no tension.
Relax the thighs,
The hamstrings,
The hips and the bottom.
Letting go of tension in your hip flexors,
Relax your lower back,
Your stomach,
Your chest and your upper back.
Relaxing the shoulders,
Feeling the tension release.
Feeling completely relaxed.
Relax your hands,
Your forearms and your wrists.
Letting go completely.
Continue to melt into the bed,
Feeling supported by the bed.
Relax the neck,
Relax the back of your head and the face.
Relax your cheeks,
Relax your tongue,
Relax your eyes.
Letting go of tension.
Take a deep breath through the nose,
Exhale and relax your whole body,
Continuing to melt into the bed.
Letting go of any tension,
Feeling your body supported.
Take a deep breath through your nose,
Slowly exhaling through your nose.
Another deep breath,
Holding the breath at the top and slowly exhaling out.
I invite you now to just let go of your day and let go of anything that's happened up until now.
Let go of stories and labels.
Just let it all go.
Let your body and mind completely relax.
If thoughts pop up,
Acknowledge them and let them go without judgement.
Continuing to deeply inhale and exhale.
And starting at your tailbone,
Breathe into the lungs,
Filling the belly,
Filling the chest.
Breathe up to the top of your forehead.
Inhale and exhale.
Release your breath,
Melting further into the bed.
And inhale,
Circulate the energy,
Relax the body,
Letting go of the thoughts and stories.
Exhale down the front of the body,
Noticing any tension and let it melt away.
Knowing that there is nowhere else right now that you need to be other than right here.
Feeling completely relaxed.
Inhale and exhale.
Relax a little deeper.
Relax even further,
Melting into the bed.
Inhale and exhale.
Feeling your body floating.
Like you're floating in the air.
Inhale and exhale.
Relaxing into the bed a little deeper.
Relax your whole body,
Drifting off to a beautiful,
Deep,
Deep,
Deep,
Deep,
Deep,
Deep,
Deep,
Deep,
Deep.
Beautiful,
Deep sleep.
If you're sitting up in your bed,
You can now slowly shuffle down and melt into the bed.
Drifting off to a beautiful,
Deep,
Nourishing rest.
Namaste.
