Hi,
I'm Sarah from Metaya.
This is a sleep meditation which will help you to find ease and a sense of calm for a good night's rest.
So let's start by taking a moment to settle in.
Make yourself fully comfortable in your bed.
Finding the right cushion and adjust your position if needed.
And notice if you are warm enough.
If you need another blanket and whether it covers all the body parts you want to be covered.
And if your posture is comfortable enough allow your body to feel supported.
Just feel the weight of your body.
That you can fully let go.
And feel that the mattress is holding you.
You don't need any effort for being in this position.
And there is nothing you need to do and nowhere else to be.
And now I would like to gently invite you to bring your attention to your day.
It can be that there is already a film in front of you about all the things that happened.
But see if you can recall one moment you appreciated.
Something small that made you smile or something you felt proud of.
And it can also be a moment where you felt calm.
At ease or connected with yourself or someone else.
Take your time.
And now gently allow that moment to be here again.
As if you could feel it in your body.
And let it softly spread without forcing it.
Also that warm emotion which made it a great moment.
Just allow yourself to relive and re-experience it again.
And from this quiet moment of gratitude softly shifting your attention to your breath.
Notice the natural rhythm of your breathing.
Just following the gentle movement of the breath.
In and then out.
In and out.
And if that feels ok,
You can also lengthen your out-breath by just slowing down.
And giving your body a moment a moment of resting in ease.
What your body needs.
And slowly move through the body starting by your feet.
Let them feel heavy and supported.
And then your pelvis area.
Your belly.
All the organs inside.
Your arms completely relaxed.
Dropping everything you no longer need right now.
And your head.
Feeling heavier and heavier.
And if you notice any tension in particular,
Gently bring your breath there.
And what you can do is imagining that that area just softens a little.
And the tension can fade.
And also leave your body if you no longer need it.
You don't need to force anything.
And allow yourself to let go little by little.
Sleeping is an act of rest.
Of releasing the day and of letting go of all the doing.
And you don't need to carry anything with you now.
You need this rest and you also deserve it.
Let the breath become softer and let the body sink a little deeper.
And sleep well.
Sleep deeply for as long as your body needs.
