In this guided meditation we are going to help prepare the heart,
Mind,
And body to relax and ease into a peaceful and restorative sleep.
During our time together,
See if you can gently balance your awareness between the rise and fall of the breath and the guidance provided.
When you become aware of being lost in such things as thoughts,
Feelings,
Sounds,
Or sensations,
Simply welcome yourself back to the present moment.
Welcome yourself back to the natural ebb and flow of the breath.
Welcome yourself back to the words being spoken and honor this very precious time you've set aside to practice,
To take good care of yourself.
In this moment there is nothing to do,
Nothing to plan,
Nowhere to be.
Allow yourself to let go.
Allow yourself to surrender to the present moment and to prepare for sleep and restoration.
Let's begin by connecting with the breath.
Focus your attention on the rise and fall of the abdomen.
Let's take a few deep breaths to help ground your connection to the breath.
Let the breath settle into its natural ebb and flow.
Keep your attention connected to the breath again and again as we can take solace in the fullness of the breath.
It can support us to be a little more relaxed,
A little quieter.
As you follow the breath,
Check in with the rest of your body.
Is the body relaxed?
Is the forehead and jawline at ease?
Is your back,
Shoulders and arms resting?
Is the heart area and abdomen soft?
Imagine that with each breath you are bringing in peace.
And allow that peace to fill the whole of your upper body while releasing any tension being held.
Bring your awareness now to the lower half of your body,
To your pelvis,
Bringing the awareness down into your legs,
Knees,
Following through right down through the shins and calves,
And imagine that you're bringing the breath right down into the toes.
Breathing in tranquility and letting go of any stress being held in the body.
Let the breath fill the whole body.
As you continue to nurture your awareness of the breath and relax the body,
Let the quality of your awareness be open,
Gentle,
And loving.
While the mind may be visited by thoughts,
Feelings,
Sensations,
Whatever arises and attempts to distract the mind,
We can recognize and even name them,
And then we simply let go.
Imagine you're at the edge of a river and that you can gently release your thoughts and allow them to be carried away,
To flow with nature,
And that whatever arises will pass away.
And then simply welcome yourself back to the breath.
In this letting go,
We support the mind,
Heart,
And body to be quiet,
To come closer,
To rest.
Allow yourself to let go,
To flow like the river.
Breathing in peace,
Aware with love,
Relaxing the body.
We patiently cultivate the conditions for rest.
Allow your awareness to rest on the richness of the breath.
Rest your awareness on the rise and fall of the abdomen.
Allow yourself to let go.
Allow yourself to surrender to the present moment.
If the mind has wandered,
Simply welcome your attention back to the breath.
While letting the quality of your awareness be tender,
Be curious,
Relaxing the body with an opening in our hearts.
Following the breath,
Allow yourself to let go.
Surrender to the breath.
As we wind down this practice,
Take a moment to honor your efforts.
No matter what state your mind,
Heart,
And body are in now,
You have done the best that you can.
Let that be good enough.
May your efforts to prepare the mind,
Heart,
And body for better sleep and restoration,
May bring greater peace and ease of well-being for yourself and all beings everywhere.
May your skillful efforts make it so.
