Welcome to this meditation focusing on full relaxation as you prepare for sleep.
Gather your blankets and pillows and come to lie down in a comfortable position.
Make any adjustments you need so that your body feels completely at ease.
Gently close your eyes.
Once you're settled,
Relax into stillness.
Become present with your body and notice the flow of your breath as you inhale and exhale.
With each inhale,
Invite in a sense of calm.
With each exhale,
Let go of the day,
The outside noise,
And anything waiting ahead.
You are deserving of this time for yourself.
Let your attention rest softly behind your closed eyes.
Give your mind permission to settle,
Quiet and still.
Know that there's nothing to do right now other than to be.
Bring awareness to the muscles around your eyes and temples and across your forehead,
Inviting a gentle release.
Notice your cheeks,
Letting the muscles here soften into ease.
Notice your tongue,
Allowing it to rest gently.
Bring attention to your mouth and jaw,
Letting these muscles melt into softness.
With each inhale,
Feel calmness glide over you like a gentle wave.
As it slowly retreats on your exhale,
Imagine it taking with it any remaining tension.
Allow this feeling of calm to seep into every cell,
Every fiber of your being,
Letting it nourish and heal your physical body.
Keeping your eyes closed,
Begin to slowly roll your head from side to side.
Feel a gentle massage where your head meets the supporting surface as you move with the even flow of your breath.
Bring your head to stillness in a neutral position.
Staying with your breath,
Allow your body to sink further into the surface that supports you,
Feeling nurtured and held as you allow your weight to relax and melt even deeper.
With your next inhale,
Breathe in deep through your nose,
Feeling your low belly,
Ribs,
And heart space rise.
Exhale through your mouth as you notice your heart,
Ribs,
And low belly fall.
Allow your breath to return to its natural rhythm.
For the next few moments,
With a quiet mind,
Focus on gentle movement of your belly as your breath moves through your body.
As this meditation comes to a close,
Continue to sink into stillness here,
Allowing yourself to drift into peaceful sleep.
