Welcome!
Thank you for joining me.
This meditation will help you relax and drift into a deep and restful sleep.
Begin by getting comfortable laying down.
This could be in your bed or in any space where you feel you can fall into a deep sleep.
You cannot get this wrong.
This is your practice.
Shift your body,
Your legs,
Your arms.
Rotate ankles and wrists.
Wiggle fingers and toes.
Then,
Become still.
Take a slow,
Deep breath in through your nose and release through your nose.
Slow down your breathing.
Gently close your eyes and soften your face.
Soften your forehead.
Relax your jaw.
Let your tongue fall from the roof of your mouth.
A deep,
Restorative sleep will come to you.
Feel yourself relaxing in your bed.
Let your breath surround you.
Calm.
Comforting.
Let your bed hold and support you.
Feel your body held by the earth below.
Allow yourself to let go.
Your breath is soft in through your nose and out through your nose.
Let your thoughts unwind and untangle.
Allow them to drift away and leave them until morning.
Give yourself over to sleep.
There is nowhere else you need to be and nothing else you need to do.
You have done what you can for the day and now is time to sleep.
Feel the warmth of your bed sheets on your skin.
Feel the comfort of your pillow below your head.
Notice the sounds of your home at night.
The night is quiet.
Everything in your home is at rest.
You are at rest.
It is okay to let go.
Anything you need to do will be waiting for you tomorrow.
This is your time to sleep and replenish your body for a new day.
Your eyes feel heavy.
Your eyelids feel heavy.
Allow your eyes to sink into their sockets.
Notice the rise and the fall of your chest.
Each breath softens the space around your heart center.
Settle into your most comfortable sleep.
Release and relax as you drift towards rest.
Allow my voice to fade as you fall deeper into rest.
You need not hear every word I say.
As you're drifting gently into sleep.
Deep,
Nurturing,
Satisfying sleep.
Completely still.
Your mind is completely relaxed.
Your muscles are completely relaxed.
Each breath allows your body to relax more deeply.
It's okay to let go.
Let your body breathe you.
If you are still with me,
Bring your awareness to the crown of your head.
Notice your scalp.
Release any tension there.
Your head and your neck sink into your pillow.
Completely soft.
Release your shoulders.
Your arms.
Your elbows.
Your forearms.
Your wrists.
And your hands.
Relax every finger on each hand.
Each breath swirls in your lungs,
Through them and back out.
Feel your breath in your belly.
Let your belly soften completely.
Guide your awareness to your upper back.
Your middle back.
Your lower back.
Heavy.
Relaxed.
Bring your attention to your hips.
Your glutes.
Your pelvis.
Soften your legs.
Your thighs.
Your knees.
Your calves.
Your shins.
Ankles.
And feet.
Feel each toe on each foot.
Fully relaxed.
Let your body go.
Let go of anything you do not need for a deep,
Restful sleep.
Your body is at rest.
You are warm,
Peaceful,
Comfortable,
Calm.
You are drifting away until the morning.
As this meditation comes to an end,
Continue on as long as you need to drift into your most deep,
Restful and restorative sleep.
In the morning,
You awake,
Feeling refreshed and renewed and ready for a new day before you.
Thank you for joining me.
Sleep well.
