So the intention for this meditation is to drift into a deep,
Restful sleep where you wake up feeling refreshed and rejuvenated.
So allow yourself to get really comfortable arranging your pillows in a way that makes your body feel supported and really taking the time at the beginning to set yourself up really well.
Once you feel ready and if it's comfortable for you,
Place your hands gently on your belly and begin by taking some smooth breaths into your hands,
Really feeling the natural rise of your belly on the inhale and the gentle release of your belly on the exhale.
Taking a few easy and smooth breaths here,
Allowing your belly to expand as you breathe in and release as you breathe out.
And if your mind is wandering off,
Just gently guide it back to your belly and the movement of your breath.
And as your attention really settles in on your breath,
In your belly,
Begin to notice the natural pause at the top of your inhale.
So not trying to change your breath in any way,
Just simply noticing that natural pause at the top of each inhale.
Even if it's just a tiny pause,
Just notice.
And then also notice the pause at the bottom of your exhale.
Again,
You're not trying to elongate the pause or change it in any way,
Just simply noticing the natural pause,
Both at the top of your inhale and at the bottom of your exhale.
And then letting yourself rest in these natural pauses.
Noticing your breath moving in,
Your belly expanding,
Breath moving out,
Your belly releasing,
And those gentle pauses in between each breath.
Everything that you need to do,
Nowhere to go,
Just simply sensing your breath.
And on your next exhale,
Begin to feel your whole body sinking a little deeper into the bed.
Feeling the natural letting go as you exhale,
And how your whole body can sink deeper and deeper into the bed.
And stay with this sensation of sinking into the bed for a few breaths,
Allowing your body to settle,
Sinking as you exhale.
And then gently bringing your attention to the back of your head,
Where your head meets your pillar.
And with each exhale,
Allow your head to sink a little deeper into the pillar,
Giving over the weight of your head completely to the pillar.
Your head completely supported.
Next,
Give over the weight of your arms and your hands to what they are resting on.
Each exhale,
Your arms and hands heavy,
Sinking into the support of what they're lying on.
And then bringing your attention to your back,
Where the middle of your body makes contact with the bed.
Letting the whole middle of your body sink deeper into the bed.
Sinking over more of your weight,
Resting.
And then scanning your attention down your legs and your feet,
And seeing if you can give over a little more of your legs and your feet to the bed.
So your legs and feet are heavy and completely supported by what they're resting on.
Once again,
Sensing your whole body completely supported,
Completely at ease,
Held by the bed.
And then if it feels good to you,
You can scan your body for any tension that's left over.
Just scanning through your body,
Finding any areas that are still a little tense or holding on.
And then as you breathe,
Just inviting the A's areas to melt.
You might want to scan for any tension around your face,
Specifically your jaw and your tongue.
Just noticing if there is any tension around your jaw or your tongue,
And letting that tension melt away.
Your tongue settle gently in your lower palate,
And your jaw at ease.
And scanning around your eyes for any unnecessary tension,
Allowing your eyelids to be gently covering your eyeballs like a soft,
Warm blanket.
Scanning around all the little muscles around your eyes.
Noticing if there's any unnecessary tension here,
Allowing it to melt away,
Allowing your eyeballs to be nice and heavy,
Completely held by your eye socket.
You can even try just softening your temples,
Just noticing how this may invite your whole eyes to settle.
Just by softening your temples.
Scanning now across your forehead,
Letting any tension present here smooth out.
So your whole face is completely at ease.
And scanning down both sides of your neck for any unnecessary tension.
You can even try letting the weight of your head go even more,
Noticing how this invites your neck to soften.
Letting any tension present in your neck just melt away.
And then gently running your attention down your arms and hands.
Noticing any unnecessary tension and letting it melt into what your arms and hands are resting on.
And then letting your attention move down the middle of your body to your belly.
Noticing if there's any constriction left in your belly.
Noticing if you can let your belly be soft and really gently moved by a breath.
And then gently moving your attention down your legs and your feet.
And noticing if there's any unnecessary tension present and letting it just melt into the ground.
And then gently bringing your attention back onto your breath.
Breathing smoothly and easily through your belly.
Feeling the gentle movement of your belly as you breathe in and the gentle movement as you breathe out.
Letting your attention settle here as you allow yourself to drift into a deep and restful sleep.
