Welcome to my Relax into Sleep Meditation.
I invite you to begin by taking all the time you need to settle into your comfy,
Cozy,
Favorite sleeping position that feels best.
Snuggling into your bed,
Feeling the weight of your blankets,
The coolness of your sheets,
And the support of your pillow cradling your head.
Getting comfy,
Unwinding further by taking a few moments to let go of any lingering thoughts or unfinished business from the day.
And if need be,
Jot them down for safekeeping till tomorrow.
And settling once again into the peaceful and safe sanctuary of your bed and the darkness of your sleep space.
Welcoming a restorative night of sleep.
Beginning with a few moments of gratitude.
Finding gratitude for any aspect of your day.
Maybe just one thing or maybe many.
Big,
Small,
Or anything in between.
And now shifting your focus to your breath.
Noticing the inhale and exhale.
Bringing awareness to the depth and rhythm of your breath.
With each breath in and each breath out.
As you let the outside world fade away with each inhale and exhale.
And now inhaling deeply,
Feeling your diaphragm,
Lungs,
Ribcage,
And back expand on the inhale.
And feeling your diaphragm,
Lungs,
Ribcage,
And back soften as you exhale.
And again,
Feeling the expansion of your front and back torso on the inhale.
And the softening of your front and back torso on the exhale.
Each inhale and exhale sending soothing,
Calming energy through your body.
Allowing it to sink deeper and deeper into your bed.
Continuing to take a few moments to pay attention to the breath.
Noticing,
Listening,
And feeling as your breathing brings a sense of relaxation.
And loosening,
Softening,
Letting go more and more.
And now gently shifting your awareness to your heart.
Noticing the rhythm and pulse of your heart as it beats in your chest.
And now starting with the feet,
Allowing the breath to release and relax any tension there.
And then into the shins and calves,
Your thighs,
And your pelvis.
Bringing a deep sense of relaxation with each inhale and exhale.
And now the breath soothes and relaxes your front and back torso.
Now into your chest and shoulders.
Down your arms and into your hands.
Limbs feeling heavier and your body more weighted as you sink deeper and deeper into a calmer state with each inhale and exhale.
The breath now moves up through your neck,
Releasing any tension there.
Into your face,
Your jaw,
Your forehead.
And now your whole body feels a deep sense of relaxation and calm as you let go more and more.
Becoming aware of the slow and gentle pulse of your breath and your heart as they work in beautiful harmony to calm,
Soothe,
And quiet your body and mind for sleep.
Both guiding rhythms and deepening a sense of relaxation in every part of your being.
And in this state of deep rest,
Imagining a tunnel up ahead.
An invitation,
A welcome gateway to the realm of dreams.
Passing through.
The tunnel opens into a peaceful landscape.
Walking through this quiet,
Still,
And beautiful landscape at dusk.
Taking note of anything that captures your attention.
Coming upon a gently flowing river with a friendly guide nearby.
The welcome visitor could be a person,
Or an animal,
Or an aspect of the invisible world,
Or a divine presence.
The guide kindly invites you to settle in a small boat that magically appears.
Curiously,
It's just like your bed.
Cozy,
Warm,
Comforting,
And safe.
The boat softly pushes away from the shore,
Rocking gently back and forth.
The inhale and exhale of your breath and the pulse of your heartbeat.
Gazing up into the darkening sky overhead,
Stars begin to emerge one by one,
Till the sky is a blanket of them.
You try and count as each star emerges,
But lulled by the rocking motion of the boat.
Your eyes become heavy as the starry night above becomes blurry.
Your body and mind in a complete state of relaxation.
And now you drift off into the world of sleep and dreams.
Sleep well.
With blessings and gratitude for listening,
Barbara.
