Welcome to this meditation for sleep.
Find a comfortable position,
Laying down in your bed and let your body settle,
Allow your eyes to soften or close and take a slow,
Deep breath in through the nose and exhale gently through the mouth.
Repeat once more,
Inhaling calm and exhaling any tension that you might be holding.
Bring awareness to the crown of your head,
Imagine a gentle wave of relaxation slowly flowing downwards through your forehead,
Letting the small muscles release,
Over your eyes,
Softening them,
Down your cheeks and jaw,
Let your jaw unclench.
Feel this wave drift through your neck and shoulders,
Loosening any weight you may have carried today.
Allow your arms to grow heavy,
Resting peacefully.
Slowly,
The wave travels through your chest,
Your heartbeat steady,
Your breath,
It flows into your stomach,
Releasing any tightness,
Down your hips and thighs,
Into your legs and feet,
Until your entire body feels soft,
Heavy.
Gently focus now on your breath.
Imagine each inhale bringing in kindness and calm and each exhale letting go of worry or self-criticism.
If your mind wanders,
That's ok,
Simply notice it with gentleness and return to the rhythm of your breath.
You might silently say,
Breathing in,
I welcome peace,
Breathing out,
I release tension.
Allow this natural rhythm to cradle you like a lullaby.
Picture yourself wrapped in a warm,
Glowing light,
This light is gentle,
Soft,
Glimmering gold,
Or any colour that feels comforting to you,
It surrounds you like a blanket,
Protecting you,
Within this light,
You are safe,
Within this light,
You are loved.
Bring to mind a phrase of compassion,
You might say silently,
May I be kind to myself,
May I be safe,
May I feel safe,
May I rest with ease,
If it feels right,
Imagine this light extending to your heart,
Each beat sending compassion through your whole body,
Each pulse reminding you,
You are worthy of rest,
You are worthy of love,
Let the phrases fade into silence now,
Resting gently in the warmth of the light,
Your body deeply relaxed,
There is nothing for you to do,
You are loved,
May you slowly drift.
