My name is Shana,
Welcome to your sleep meditation.
Come into your bed or wherever you are tonight,
Fluff your pillow,
Pull your blanket over your shoulders,
Make your little piece of heaven.
Lie on your back or wherever feels right for you,
Add cushions,
Add warmth,
Let your body grow very quiet,
Allow your awareness to widen into the whole of you,
Notice what is alive in this moment,
Feel where you meet the bed,
Feel areas of weight,
Areas of gentle pressure,
The ground holding you fully.
You are safe,
You are held,
Nothing is required of you,
Only ease.
Draw one long breath in,
Open the mouth,
Let it pour out,
Again,
Slow inhale,
Easy release.
Let your eyes grow heavy,
Muscles around the eyes melting,
Jaw loose,
Tongue resting in the mouth,
Feel the back of the head,
Heavy,
The crown of the head,
Heavy.
Notice your shoulders,
With gentle awareness,
Allow them to grow heavy,
Arms relaxing in ease,
Hands uncurled,
Fingers loose,
Draw awareness down through the body,
Your breath is deep and even,
Exhale,
Inhale,
From shoulders,
Down through the ribs,
Moving into the heart area,
Down through the hips,
Take one slow deep breath in,
Feel the gentle lift through the chest and belly,
Long,
Easy release,
Pause for a moment,
You may notice the rhythm of the heart,
Or maybe not,
Either way is fine,
Only notice what is here,
Nothing to manage,
Nowhere to go,
Invite the belly to soften,
Give the lungs room to widen,
Another slow inhale,
Feel the quiet expansion through the chest,
Belly,
Then watch the body return inward on the exhale,
Like a wave gliding back to sea,
Now awareness moves into the legs,
Upper legs,
All the way down into the feet,
Feet heavy,
Warm,
Loose,
Take a deep breath in,
Exhale,
Whole body relaxed,
Now widen awareness,
Whole body awareness,
Breath moving in,
Breath moving out,
Quietly say within,
I,
And as you exhale,
I let go,
Again,
I welcome rest,
Feel warmth beneath you,
A gentle glow moving through skin and muscle,
Like a goodnight kiss moving through the whole body,
Healing already underway,
Your body holds deep wisdom,
It knows how to renew,
How to mend,
How to refill,
You can rest now,
Nothing required,
Only breathing,
Only drifting,
Let the outward breath grow long and easy,
Gentle,
Gliding away,
Now expand awareness once more,
Whole body,
Whole breath,
Whole quiet room,
Give your weight away a little more,
Deep ease,
If sleep comes,
Let it,
If it comes,
Let it roll over you like a soft night wave,
If you remain awake,
Rest here in calm and warmth,
You are safe,
You are held,
You are enough,
Nothing is required,
Only rest,
Sleep,
Let the words fade,
Let night carry you,
You deserve deep rest.
