Welcome to your 20-minute Soothing Sleep Meditation.
As you settle in tonight,
Know this is a space of permission.
Permission to not be strong.
Permission to not be vigilant.
Permission to rest.
A cancer diagnosis can teach the body to stay alert,
Always scanning or bracing or anticipating.
Tonight,
We are gently teaching the body something new.
A space to rest and to surrender to a deep,
Deep slumber.
Begin with three slow breaths.
Inhale slowly through the nose,
Exhaling through the mouth with a soft sigh.
Feel the weight of your body fully surrendering to the bed.
Imagine the earth itself is holding you.
Bring your awareness to the right foot,
The left foot,
Noticing that both feet feel heavy.
The right calf and the left calf,
Both legs are relaxed.
Right thigh and left thigh,
Hips and pelvis are deeply supported.
The lower abdomen is softening.
And if there are any scars or tenderness or changes,
Surround them with kindness.
No judgment,
Just warmth.
The upper abdomen and ribcage moving gently with the breath.
The lower back,
Middle back,
Upper back,
Sinking down into the mattress,
Into the earth.
Right hand,
Left hand,
Both arms completely resting.
Shoulders are melting.
Throat is soft.
Jaw unclenched.
Tongue resting.
Eyes heavy.
Scalp relaxed.
Imagine you're lying beside a calm body of water at night.
The air is cool but comfortable.
The water is reflecting the moonlight.
Each breath creates a gentle ripple and then stillness returns.
Your body is like this water.
Even if disturbed during the day,
It knows how to return to calm.
If fear arises,
Imagine placing that fear in a small boat on the water.
Watch it drift slowly away into the distance.
You are here.
You are breathing.
You are supported.
Silently saying to yourself,
In this moment,
I am safe.
In this moment,
I can rest.
And in this moment,
Nothing is required of me.
Letting your breath be easy and natural and quiet.
There is nothing to achieve,
Nothing to solve.
Sleep may come gently or gradually or in waves.
Trust your body's wisdom.
Drifting into the space between breaths,
Between thoughts,
Into deep nourishing rest.
