A Short Meditation To Help You Fall Asleep Followed By Music

If you haven't already,

Snuggle yourself into bed and take a few deep breaths.

Ground yourself in this moment by becoming aware of your body exactly as it is right now.

If when tuning into your body,

The mind wanders into thoughts or into whatever is keeping you up,

As best you can,

Ground yourself back into the sensations of the body right now.

Settle into your habitual sleeping position,

Get comfortable,

And commit to a relaxed stillness.

Do your best to stay still,

Since movement activates the mind and brings energy to the body.

Sink your body into the mattress.

You may think you're already relaxed,

But we unknowingly bring some of the holding on of our daily life into bed with us.

If you're laying on your back or on your side,

Place your hands to your body,

And regardless of the position you're in,

Take full,

Slow,

Deep breaths.

With each exhale,

Tune into your body,

Doing your best to let go,

And sink into the mattress little by little.

It may take some time,

And it's most likely very subtle,

But no problem,

There's no rush.

Continue taking full belly breaths,

Making sure they aren't forceful,

Because that too can also increase energy.

Breathe easefully,

And if anything,

Making the exhales a little longer than the inhales.

If your mind or energy is feeling some restlessness,

Scan your body from head to toe.

The more restless you're feeling,

The more detailed you can be.

Each time you scan over a part of the body,

Intentionally soften more deeply into the bed.