Welcome to your sleep meditation.
I am so happy that you are here.
This meditation is to be played when you have nothing left to do.
Feel free to pause this for a moment if you need to get anything else or do anything else before allowing yourself to fall into a deep restful sleep.
Getting comfortable lying down with your legs long,
Arms long next to the body,
Head neutral and relaxed.
Moving or sliding anywhere in any way you need to to get completely comfortable.
Closing down the eyes as you're ready.
Beginning to breathe in through the nose and out through the nose,
Breathing here.
Beginning to guide your presence into this moment,
Recognizing that there is nothing else for you to do today.
Your day has come to an end.
There is nothing left to do.
No tasks left.
Breathing in,
Breathing out.
Take one more just like that,
Exhaling all of the air from the lungs and finding a few breaths together.
Take a deep full breath in,
Inhale a little bit more,
Hold,
Open the lips,
Sigh it out.
Again breathe in,
Fill all the way up as much as you can,
Hold,
Open the lips,
Sigh,
Hold,
Exhale,
Sigh.
Two more just like that.
Breathe in,
Fill up,
Sip in a little bit more air,
Hold,
Exhale,
Sigh.
Last one here.
Breathe it in,
Pause,
Exhale,
Release,
Sigh.
Really feeling that release and returning to breathing in through the nose and exhaling through the nose here.
Already feeling more relaxed,
Releasing tension with the breath,
Finding presence with the breath.
Then recognizing that your day has come to a close,
There is nothing left for you to do.
Breathe it in and breathe it out.
Finding a body scan and slowly moving throughout the body,
Releasing tension as we pass through every piece.
Starting at the toes,
Wiggling the toes,
Moving up into the feet,
Into the ankle,
Up your leg into the shin,
The knees,
The thighs,
Moving up into the hips,
Up towards the belly,
The chest,
All the way into your shoulders,
Moving down your arms,
The biceps,
The elbows,
Forearms,
Palms of your hands,
Wiggling all 10 fingers,
Moving back up the arms into the neck,
Into the back of the head,
In the face,
Softening the lips,
Both cheeks,
The nose,
The eyelids,
The forehead,
All the way up to the crown of your head.
Take a deep breath in here,
Open the lips side out,
Releasing any left tension that's still there.
Take one more just like that,
Deep breath in and a deep release.
Now you are fully relaxed,
There is nothing left for you to do.
All tension is rid from your body.
You are now ready for your deep,
Restful,
Restorative sleep.
Breathe in and breathe out.
