Sometimes as we reach the end of our day and it's time to go to sleep we can recap the events of the day and can also find ourselves with little self judgments around things we thought or did during the day.
Our human brains tend to dwell on perceived flaws rather than put our attention on things that we appreciate about ourselves and our life.
These negative thoughts can be draining on us but our brains can be reprogrammed to create positive,
Compassionate and supportive mindsets.
Gratitude and self-compassion practice is a really wonderful resource to fill our hearts and minds with positive feelings as we allow ourselves to drift off to sleep.
So if you haven't already,
Get yourself really comfortable in your bed,
Take a little time to get warm,
Find a comfortable position where you can just drift off to sleep when you want.
Take a moment,
Fluff up your pillows or whatever it is that you need.
When you're comfortable,
Take a moment to appreciate how satisfying your safe,
Warm and comfortable bed feels.
What a blessing it is to finish each day in this comfortable and supportive place.
Close your eyes and start to allow yourself to be present in your body,
Letting go of the day,
Letting go of any worries or stresses,
Letting go of anything that you're planning for tomorrow.
Right now you are here in the safety of your bed,
In the safety of your body.
There's nowhere else you need to be right now,
There's nothing you need to be doing right now.
This is your time to relax,
Let go and rest.
To help you feel relaxed and present,
Become aware of the breath within your body.
Notice the feelings and sensations of the air coming in and out of your nostrils and throat,
Allowing your face and throat to relax as you do that,
Letting the rhythm of your breath soothe you as you begin to settle and relax.
Notice your lungs,
Ribs and abdomen rising and falling with each in-breath and each out-breath.
If you find yourself drifting off in thought,
Worrying about the day or tomorrow,
That's okay.
See if you can hold your space with a sense of compassion.
Gently let go of the thought and gently bring your awareness back to the soothing and comforting breath.
Back into feelings and sensations in your body as you relax deeply into the comfort of your bed.
Become aware of the feelings and sensations of the mattress pressing up against you,
The feeling of it really supporting your body,
Almost like it's holding you as you let go into it.
Notice where your skin meets the sheets and where your head meets your pillow.
And see if you can let your whole body deeply relax into that supportive holding presence,
Feeling your body relax more and more with each out-breath.
Begin to notice the room that you're in right now and notice the space that you have to lie down and listen to this track.
And think about the comfortable bed that you have to sleep in.
Notice how things like these make it easy and comfortable for you to rest,
Relax and regain energy to do the things that you love.
Take a moment to really feel the comfort of your bed and how satisfying it is.
Think of your home and the safety that it provides,
How it keeps you warm and secure and how it's a space where you can just be you,
How it maybe holds your family or even your work.
Take a while to think of family and friends in your life that you love and as you do that notice the feelings and sensations in your heart.
And now take some time to think about your own positive qualities that you have.
It doesn't matter what they are or even how small you think they are.
Just think about qualities about yourself that you value and that you're grateful for.
And again,
Instead of just thinking about this,
See if you can feel this joy and love in your body.
Let those feelings fill your heart and fill your whole body.
And again,
Whenever you find yourself drifting off in thought or worrying,
That's okay.
Remember to hold your space with a sense of compassion and kindness.
See if you can gently let go of the thought and then again gently bring your awareness back to the breath and back into the body.
Feeling your body relax deeply into the comfort of your bed as you do that.
And then gently bring yourself back to thinking about the positive qualities that you have.
And take a moment to think about something in your life that you're really grateful for.
It could be anything.
It could be your pets,
Your work,
Accomplishments,
Your home.
It doesn't really matter.
Just take some time to think about all that you're really grateful for.
And instead of visualizing it,
Try to really feel this in your body.
Notice the feelings of joy and love as you think of these things.
And let these feelings fill your heart and fill your whole body.
And let yourself really enjoy this gratitude.
Notice if you're allowing yourself to feel grounded and present in your body.
Enjoying these feelings of gratitude,
Love.
Enjoy.
Notice how you feel in your body and allow your heart to be soft and open.
You are wonderful.
You are loved.
And you deserve to be happy.
And with that love in your heart,
Allow yourself to drift off to sleep whenever you're ready.
