Hello and welcome to this sleep meditation.
All you need to do right now is just lie down,
Close your eyes and listen.
This is your time for rest,
A time to let go of the day.
So let us begin by getting the body comfortable.
Allow it to soften completely.
Feel the heaviness of your feet,
The weight of your legs,
Your hips.
Let the back melt into the bed and feel your shoulders drop and your jaw release.
Allow your eyes to soften and settle behind the darkness of your eyelids.
Notice the breath.
It comes and it goes by itself.
You are not doing the breathing,
There is no need to control it,
Let it be.
And just watch the inhale of cool air and the warm exhale.
For a few moments longer,
Imagine the breath brushing over you like soft silk,
Relaxing and soothing everything that it touches.
And gently allow your awareness to scan over your body one more time,
Watching for the places where there is still resistance,
Parts of your body that are still resisting the urge to let go,
To release,
To sink,
To trust that it has the support of the bed,
To allow gravity to do its job and support you.
Let your feet go,
Let your legs go,
Let your hips fall and your back and shoulders give in.
Release your neck from any weight and let your whole head,
Your face,
The muscles,
Your eyes gently sucked in.
Your body is heavy now,
As if it's sinking into the earth and you can allow this because you are safe,
You are supported,
You are at peace.
Say to yourself gently,
It's okay to rest now,
Let this moment be empty,
Simple,
Quiet.
Listen to the quietness in your room,
Even if there are faint sounds,
Just listen.
Can you hear the silence between sounds,
The space between breaths?
Let your attention drift like a leaf on water,
Nowhere to go,
Nothing to hold.
Just drifting.
Let the breath become so soft it disappears,
Let every sound become part of the silence.
Even let the idea of sleep fade away.
You are resting in stillness now,
You are the stillness.
And in stillness the body will take care of itself and sleep will come when there is stillness.
Stay here for as long as you need,
Let sleep come to you naturally.
I'll leave you here now,
Good night.
