Take your time to find a comfortable position to sleep.
There is no need to lay on your back if that's not how you usually rest.
The more comfortable you begin with,
The more likely you are to avoid adjusting your body later on,
Which could potentially take you out of your early stage of sleep.
That initial stage is called N1 and lasts only a few minutes.
It is a transition between the states of alertness and sleep,
Making it easy to wake up.
Thus,
We want to increase your chances of moving from the first stage to the second.
But enough with the science talk.
Let's go to sleep.
Take a few moments to arrive.
Notice that you are now laying in your bed in the safety and comfort of your own space.
You can think of it as your personal sleeping sanctuary.
And there is something very special about sacred spaces.
They seem to give back what they receive.
So when you offer them your love and attention,
They send the same back to you.
After all,
Offering love and care to your sanctuary equals offering love and care to yourself.
And so small acts of love,
Like making your bed every morning or keeping your bedroom tidy,
Can go a long way.
A long way.
So thus following your sleeping ritual before going to bed,
Like taking a shower or praying,
You choose your own way of honoring your space.
If your bed is not where you are right now,
And perhaps that's why you are listening to this meditation,
Know that everything you need to feel safe and cozy is already within you.
In your number one sanctuary.
Your body.
And I understand it doesn't always feel that way,
Does it?
But the more love you give to your body,
The more love it sends back to you.
So take a long,
Deep breath into your body and sigh it out.
Take a few more just like that.
And as you breathe out,
Feel the energy of the day leaving your mind and your body.
Let your breath flow freely now and feel your body.
Feel your legs.
Feel your torso.
Feel your arms and feel your head.
Sink into your body,
Going deeper and deeper within.
There is nothing to do,
Nothing to accomplish,
And nothing to think about that cannot wait till tomorrow.
But if you do catch yourself thinking,
That's okay.
Allow your thoughts to flow freely through you.
Flow freely through you,
Just like your breath.
And now,
Listen to your breath.
Try to actually hear the sound of your inhale and your exhale.
It's okay if you couldn't hear anything.
Come back to your body.
Feel your feet.
Feel your legs.
Feel your pelvis.
Feel your torso.
Feel your arms.
Feel your neck.
And feel your head.
Feel your whole body and notice it getting heavier and heavier.
It's almost as if you have heavy bags of sand weighing your body down and pulling it into the mattress beneath you.
Feel the pull in your left leg.
Your left leg is getting heavier and heavier with every breath.
Feel the pull in your right leg.
Your right leg is sinking deeper and deeper into the mattress.
Feel the pull in your left arm.
Your whole left arm is being weighed down by a heavy bag of sand.
Feel the pull in your right arm.
Your right arm is feeling heavier and heavier with every passing moment.
Feel the bags of sand weighing down your torso,
Allowing your whole body to melt with the surface beneath.
Your whole body surrendering to the gravity.
Your whole body sinking deeper and deeper.
Your whole body gently cocooned by the sheets and the duvet.
You are now deeply,
Deeply held and supported by your sacred space.
Connect even more with your breath.
Feel your skin.
Feel your bones.
Feel your blood.
Feel your breath.
And now feel your whole body as one solid mass.
Everything joined together into one coherent unit.
Feel your body as a collection of individual parts.
Feel all parts as separate units.
And now come back to feeling your whole body as one.
You will now hear me naming different parts of your body.
Follow along with your consciousness.
Feel the right side of your body.
The whole right side of your body.
The right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of your hand.
Top of your hand.
Right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Skin below your armpit.
Right side of your waist.
Hip.
Right upper leg.
Knee.
Lower leg.
Ankle.
Foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
Feel the left side of your body.
The left side of your body.
The left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of your hand.
Top of your hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Skin below your armpit.
Left side of your waist.
Hip.
Left upper leg.
Knee.
Lower leg.
Ankle.
Foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
Feel the top of your head.
Your forehead.
Left eyebrow.
Right eyebrow.
Both eyebrows.
Space between your eyebrows.
Left eye.
Right eye.
Both eyes together.
Space between your eyes.
Left temple.
Right temple.
Both temples together.
Your nose.
Skin below your nose.
Upper lip.
Lower lip.
Skin below the lower lip.
Your chin.
Jaw.
Left cheek.
Right cheek.
Both cheeks together.
Left cheekbone.
Right cheekbone.
Both bones together.
Left ear.
Right ear.
Both ears.
Your whole face.
Front of your neck.
Throat.
Collarbones.
Your whole chest.
Front ribs.
Upper belly.
Lower belly.
Pelvis.
Genitals.
Top of your thighs.
Knees.
Shins.
Ankles.
Tops of your feet.
Toes.
Soles of your feet.
Heels.
Calves.
Backs of the knees.
Backs of the thighs.
Buttocks.
Tailbone.
Lower back.
Middle back.
Upper back.
Shoulder blades.
Back of the neck.
Back of the head.
Top of the head.
Your whole head.
Your whole neck.
Both arms.
Arms.
Front of your torso.
Back of your torso.
Your pelvis.
Your legs.
Your feet.
Left foot.
Right foot.
Left ankle.
Right ankle.
Left shin.
Right shin.
Left knee.
Right knee.
Left thigh.
Right thigh.
Left hip.
Right hip.
Left side of your waist.
Right side of your waist.
Left side of your belly.
Right side of your belly.
Left side of your chest.
Right side of your chest.
Left collarbone.
Right collarbone.
Left armpit.
Right armpit.
Left armpit.
Right armpit.
Left shoulder.
Right shoulder.
Left upper arm.
Right upper arm.
Left elbow.
Right elbow.
Left forearm.
Right forearm.
Left wrist.
Right wrist.
Left hand.
Right hand.
Left hand fingers.
Right hand fingers.
All fingers together.
Left side of your head.
Right side of your head.
Left side of your neck.
Right side of your neck.
Left side of upper spine.
Right side of upper spine.
Left side of middle spine.
Right side of middle spine.
Left side of lower spine.
Right side of lower spine.
Left buttock.
Right buttock.
Back of your left thigh.
Back of your right thigh.
Back of your left knee.
Back of your right knee.
Left calf.
Right calf.
Heel of the left foot.
Heel of the right foot.
Sole of the left foot.
Sole of the right foot.
Toes of the left foot.
Toes of the right foot.
All toes together.
Your whole body.
Your whole body.
Your whole body.
Continue sinking deeper and deeper into the surface beneath you.
Allow yourself to surrender to the gravity.
To melt with the mattress.
Listen to your breath.
Listen to the sound of your inhale and your exhale.
Perhaps you can experiment with images.
See if there's anything that wants to appear behind your closed eyes.
An image that isn't necessarily produced by your mind but rather it manifests itself to you to help you transition into a dream state.
A creation of shapes,
Colors,
Movements and scenes as if taken out of this world,
This reality,
Out of what we consider possible.
After all,
You're drifting off into a dreamland where everything is conceivable.
Jump from a scene to a scene with imagination,
Speed and action.
As if you were watching the greatest movie of all.
A movie in which you are the main character and you can do whatever you want.
We will now count together from 99 to 0.
Follow along.
99,
98,
97,
96,
95,
94,
93,
92,
91,
90,
89,
88,
87,
86,
85,
84,
83,
82,
81,
80,
79,
78,
77,
76,
75,
74,
73,
72,
71,
70,
69,
68,
67,
66,
65,
64,
63,
62,
61,
60,
59,
58,
57,
56,
55,
54,
53,
52,
51,
50,
49,
48,
47,
46,
45,
44,
43,
42,
41,
40,
39,
38,
37,
36,
35,
34,
33,
32,
31,
30,
29,
28,
27,
26,
25,
24,
23,
22,
21,
20,
19,
18,
17,
16,
15,
14,
13,
12,
11,
10,
8,
7,
6,
5,
4,
3,
2,
1,
0.
Continue counting from 99 to 0 for as long as you need.
Sleep tight.
