Hi everyone,
I'm Lucy from Coexist Collective and today we're going to do a meditation for restful sleep.
Coexist Collective Coexist Collective Start by lying down on your bed,
Adjusting your body to be in a comfortable sleeping position.
Making sure you've let in some fresh air from outside that's neither too cold nor too hot.
Draw your attention to your breath,
Taking a deep breath in and breathing all the way out.
Notice each inhale and exhale.
Grounding your body and sinking further into your position,
Adjusting your body if necessary.
Bring your focus to your breath.
Be here with your breath for a few moments.
Feeling your chest and stomach rise with each inhale and fall with every exhale.
Rise as you breathe in,
Fall as you breathe out.
Now slowly bring your attention to your face.
Feel your eyelids get heavier,
Letting them be gently placed over your eyes.
Feel your cheeks soften.
Unclench your jaw,
Maybe pull your chin up.
Unclench your jaw,
Maybe part your lips slightly to separate your lower jaw from the top of your mouth.
And moving your lower jaw from side to side until you find its most comfortable position.
Take a deep breath in and as you exhale,
Release all the tension that you might have in your forehead,
Your temples,
Your eyes,
Your jaw,
Cheeks,
Mouth and your chin.
Feel the way your face softens,
Melting any tension away.
Now bring your attention to your neck and shoulders.
Pull your shoulders down and away from your ears,
Feeling a nice stretch in the neck,
Releasing any pressure in that area.
Taking a deep breath in and when you breathe out,
Exhale any tension left in your neck or shoulders,
Letting it all go.
Feel yourself melt into your bed a little deeper.
Now feel your arms heavy on your bed next to you.
As you bring your attention to your arms,
Feel them soften.
With each breath in,
Imagine your arms softening and with each breath out,
Feel them heavier beside you.
Breathing in,
Softening.
Breathing out,
Getting heavier.
Traveling down your arms and feeling your fingers and arms soften.
Let both your arms fully relax beside your body.
Now bring your attention to your chest,
Feeling the rise and fall of your chest with every breath you take.
With each breath in,
Imagine your chest opening up wider,
Allowing more oxygen to come in and nourish your cells.
And with each breath out,
Imagine your chest falling back down,
Releasing any negative or stagnant energy from within.
Relax your body a little more into your bed.
Now soften your stomach,
Allow your body to fully relax your abdomen to aid digestion and release any tension.
Diving deeper into your sleep.
Bring your attention to your back,
Feeling it pressed against your bed.
Imagine all your muscles slowly softening in your back,
Making it feel as though you are sinking deeper into the mattress.
Allowing your body to relax deeper into your comfortable sleeping position.
Traveling down to your legs now,
Slowly bringing your attention to your hips,
Your thighs,
Your knees,
Ankles,
Feet and your toes.
Feel the heaviness of your legs on your bed,
Imagining them melting,
Melting,
Melting deeper into your sleep.
Now focusing on your whole being,
Feeling how amazingly relaxed you are right now.
Feeling how your body has surrendered to the deep,
Restful sleep you deserve.
As you breathe in,
Fill your body with gratitude that you can fall asleep.
Gratitude that your body and mind can heal and recover to bring you into tomorrow's beautiful day.
And as you breathe out,
Let your body fall deeper into sleep.
Breathe in,
Gratitude.
Breathe out,
Deeper into sleep.
Breathe in,
Gratitude.
Breathe out,
Deeper into sleep.
Namaste.
