Hello,
My name is Belinda White.
Welcome to my sleep meditation.
Find a comfortable position to allow your body to rest.
Just gently move around,
Checking that the position you have chosen is one that you can settle into.
Notice the full weight of your body pulling down.
Feel the weight of your bones,
Feel the weight of your muscles.
And just allow gravity to pull your body down.
Focusing your toes.
Imagine your toes having a sensation of great heaviness.
As if each toe is a lead weight,
Just pulling down with the weight.
Let go of any resistance.
Soften your tummy.
Soften your face.
Just imagining your feet are filled with this sense of heaviness.
From deep inside your bones.
To the tendons,
Muscles and skin.
Imagining your feet are so heavy.
Allow this heaviness.
It is kind,
You are safe.
Relax your tummy.
Soften your face.
Imagine this heaviness now spreading into the legs.
Heavy bones.
Heaviness in your calf muscles.
In the backs and fronts of your thighs.
Heaviness in the skin of your legs.
Letting go of any resistance.
There is nothing that you need to do.
Just allowing any sensations as they are.
Moving into your low back now.
Feel the heaviness of your low back.
Just allowing this heaviness to pull down.
Heaviness in your low tummy.
Feel the heaviness of your internal organs.
Just allow this heaviness.
It is a kind,
Safe practice.
Soften your tummy.
Soften your face.
Moving to the middle back.
Notice the heaviness of the centre of your spine.
Allow this heaviness.
Noticing the solar plexus centre of your body.
And imagining a great heaviness in the centre.
Release any resistance to this.
Welcome it as a kind practice.
Moving up now to your upper back.
Feel the heaviness of your shoulder blades.
Feel your upper back muscles.
As you allow your upper back to sink down with its weight.
Feel the weight of your chest.
Your chest muscles.
Your rib cage.
Feel the weight of your lungs and your heart.
And allow this heaviness.
Notice now your shoulders and arms.
Imagine your arm muscles and your arm bones being filled with a very heavy density.
Pulling your arms down.
Just allowing this heaviness to be there as a kindness.
Feel the heaviness in your wrists,
Your hands.
Noticing your fingertips,
Your thumbs.
Notice the sensations in the palms of your hands.
Notice your life force.
Bring your awareness to your neck and your throat.
Just imagining this heavy sensation filling your neck muscles.
Filling the whole of your throat,
Allowing your neck to be heavy.
Bringing your awareness now to the back of your head.
Feel the full weight of your skull.
Feel the heaviness of your scalp.
Feel the heaviness of your brain.
Allow the heaviness to pull your head down.
Imagine the heaviness in your forehead,
Your eyebrows.
Feel the heaviness of your eyeballs.
And the heaviness of your eyelashes.
Allow this heaviness.
You are safe.
It's a kind practice.
Feel the heaviness in your face.
The bones and muscles of your face.
Imagining the heaviness spreading down to your jaw.
To your tongue and your teeth.
And imagining the whole of your body now feeling so,
So heavy.
Letting go of any resistance.
And as a deeper kindness,
I'm going to count down from 10 to 1.
To see if any further tension can be removed from your body.
Starting with 10,
It's releasing any resistance within yourself.
And 9,
Any further tension gently releasing from your body.
And 8,
Letting go of anything you have been carrying in your arms.
7,
Letting the weight off your shoulders.
Releasing as you let go of any tension.
And 6,
Seeking any tiny remnants that you can allow to leave your body.
And 5,
Maybe the tiniest of muscles around your eyes.
Gently releasing.
And 4,
The tiniest of muscles around your ears.
Delicately softening.
And 3,
The tiniest,
Tiniest of tensions leaving your body.
Soften your tummy,
Soften your face.
2,
The most minute tensions leaving your body.
And 1,
The final tensions dispersing,
Leaving,
Sinking away from you.
Feeling the comfort and warmth of your surroundings.
Fully enjoying this beautiful time for yourself in a loving and appreciative way.
You deserve peace,
You deserve rest.
This is your time.
Allow yourself to enjoy this time.
This is your time.
This is your time.
This is your time.
This is your time.
This is your time.
You You You You You You
