As someone who really struggles to sleep,
I find that this process really helps to settle everything in my system and allow me to fall into a safe,
Comfortable,
Deep sleep.
I'll guide you through a meditation where we'll gradually allow your body to let go and relax deeply into your bed,
Bit by bit.
There won't be an end bell so that you can keep resting and feel free to fall asleep at any point.
So let's begin by realizing that as you lay in your bed,
Your day is done now.
There's absolutely no need to be thinking or stressing about anything.
You can do that tomorrow in a fresh day after a good sleep.
You are nowhere else right now except for right there where you are,
In your bed.
There's nothing you need to be doing and nothing you need to be thinking of right now.
To allow your mind to begin to settle,
Become aware of the rhythm of your breath.
Really follow each breath in and each breath out.
Allow the natural rhythm of your breath to soothe you.
Let's start off by breathing in for five seconds and out for five seconds.
Really follow each breath in and each breath out.
So in 2,
3,
4,
5 and out 2,
3,
4,
5.
And just keep going like that on your own for a bit,
Noticing your body really relax and settle as you breathe out.
Now just allow your breath to rest on your natural breath.
Become aware of the soothing sensation of the air coming in and out of your nostrils and your lungs.
And with each out breath,
Really feel your body relax,
Deeper and deeper,
Breath by breath.
If you get distracted in thought,
It's absolutely fine,
Just see if you can let go of the thought for now and then gently bring your awareness back to your breath,
Feeling your body relax and sink down into the bed as you do that.
Allowing yourself to relax deeper and deeper,
Start to notice the feelings and sensations of the bed below you.
Notice the feelings and sensations of the sheets on your skin.
Notice the heaviness of your body on the mattress.
Notice the feelings and sensations of the bed pushing up from below you.
The feeling of it really supporting you and holding you as you let go and relax.
Now take your awareness down to your feet and as you become aware of your feet,
See if you can really let them be heavy and relaxed,
Deeply into the safety of your bed.
Move your awareness up to your calves and move up to your quads and your hamstrings.
Really feel the muscles relax,
Become heavy and sink down.
Feel both of your legs as a whole,
Deeply relax and rest into your bed.
Slowly move your awareness up into the trunk of your body and down into your back until you feel your whole trunk relax and allow it to melt down and find comfort in your bed.
Notice the feeling in your heart center and the love that you may feel there.
Let it comfort and soothe you as you deeply relax.
Move your awareness down to your right arm,
From the top of the arm all the way down to the tips of your fingers,
Allowing each part of your arm to deeply relax as you move through.
Really feeling into the muscles and the bones and the joints until your whole arm has fully relaxed down into your sheets.
Gently move your awareness to your left arm,
Again moving down through the arm to the tips of your fingers,
Gradually feeling the arm relax heavily into your bed until your whole arm is fully rested and relaxed.
For a moment feel both arms fully relaxed and sinking down into the comfort of your bed.
Move your awareness gently up to your neck,
Feeling both the front and the back of your neck.
Really let go and deeply relax.
Allow your whole head to also relax and sink down into your pillow.
Held by the softness and the tenderness of your pillow.
And now see if you can feel your whole body really relax,
Really calm,
Really heavy in your bed.
Notice the warmth and the comfort of your sheets,
Resting down onto your body.
And notice how your bed holds you and supports you as you relax,
With love and care.
And as you rest there,
With your natural breath coming in and going out.
See if you can allow yourself to really let go of the day,
Let go in your body.
Allowing your whole body to deeply relax and your mind to gradually become more quiet.
Allowing yourself to rest in calmness.
Allowing yourself to drift off to sleep whenever you like.
