This sleep meditation is designed to support deep rest throughout the night.
You don't need to focus or visualize.
Simply allow the sound of my voice to be something you hear,
And then slowly stop listening too.
Take a moment to make yourself as comfortable as possible.
Let your body settle in any way that feels right.
There's nothing to fix,
Nothing to solve.
Just gravity,
And breath,
And time.
Begin by noticing the natural rhythm of your breath.
No need to change it.
Just noticing that it's already happening.
The gentle inhale,
And soft exhale.
With each exhale,
Allow your body to become a little heavier,
As if gravity is slowly increasing,
Not pulling,
Just holding.
Feel the weight of your head supported,
Your shoulders no longer needing to lift or carry,
Your arms resting easily,
Hands relaxed,
There's nowhere they need to go.
Bring attention to your face,
Let your jaw loosen,
Tongue resting gently,
Let the muscles around your eyes soften,
No effort to keep them focused.
The back of your head heavy into the pillow,
Your chest rises and falls on its own,
Your belly soft,
Just breathing.
You might notice thoughts drifting in and out,
You don't need to follow them,
Let them pass like distant sounds,
While your body continues to soften.
Trust that your body already knows how to sleep.
You don't need to guide it,
You don't need to help it,
All you need to do is allow it.
And even if sleep doesn't come right away,
Know that rest is still happening,
Still beneficial.
In a few moments,
My voice will begin to fade.
There's nothing you need to notice when it does,
Just a gentle transition into sleep.
Let your breath continue on its own,
Let your body sink.
Nothing else is required of you now,
Simply rest.
