Hey friend,
This is for you,
For when your mind is running at night and you feel like you're just tossing and turning and cannot sleep,
And maybe your thoughts are filled with worry and anxiety,
Or maybe it's just excitement,
And so I do this breathing technique quite often,
I feel it too,
And so I hope this meditation helps you slow down and also find ease with your body so that you can drift off into a deep sleep.
As you lay here,
See if you can get just a little bit more comfortable,
And close your eyes if that feels okay,
Take a slow,
Normal breath in through your nose,
Exhale,
Let it go,
Gently bring awareness to your head,
Noticing the part of your head or maybe your face,
How it's meeting the pillow,
Feel your entire body just drop into your bed,
Feeling really grounded and held,
Feeling the weight of your shoulders relaxing down,
Breathe in as you exhale,
Feel every muscle in your body relax,
Feeling your torso,
Your arms,
Your low back and your hips,
Your legs all the way down to your ankles and your feet,
Feel your being just pulled down into the bed,
Your support,
The coziness,
The warmth,
Finding comfort in this moment,
Noticing any resistance,
Any urge to adjust,
Breathe in,
Exhale,
It is safe to rest,
It is safe to let go of the day,
It is safe to be still and do nothing,
All you need to do in this moment is relax from head to toe,
You are worthy of deep rest,
The day has already come and gone,
Soon you will meet tomorrow,
But in the meantime,
Just rest,
Feeling every cell in your body slow down and soften,
Inhale,
Exhale,
It is safe to rest,
There's nothing you need to figure out,
There's nothing you need to fix or solve,
Let it go,
All you need to do is rest,
Feel into the comfort,
The support,
Feeling your nervous system slow down,
Breathe in,
Let it go,
Breathe in for 4,
3,
2,
1,
Hold the in-breath for 4,
3,
2,
1,
Exhale for 4,
3,
2,
1,
Hold the exhale for 4,
3,
2,
1,
Inhale for 4,
Hold,
Exhale,
Hold,
Inhale,
Hold,
Exhale,
Hold,
Inhale,
Hold,
Exhale,
Hold,
Inhale,
Hold,
Exhale,
Hold,
Inhale,
Hold,
Exhale,
Hold,
A couple more to your own breath,
Maybe visualizing the box,
Inhaling,
Holding the inhale,
Exhaling,
Holding the exhale,
You got this,
This is yours,
Maybe noticing that you can slow down the breath and how when you slow down the breath it slows down the mind,
Focusing on nothing but this moment,
In your inhales and your exhales,
How beautiful it is to know that you can land safely in your lungs,
In your breath,
When you're ready,
And only when you're ready,
Take one normal inhale through your nose,
Hold it,
Exhale,
Feel your entire body soften,
Take rest,
Sleep well,
Drift away into a deep sleep,
Slowly sinking into sleep,
Into a peaceful,
Calm,
Grounded,
Steady state,
Goodnight my friend,
From my heart to yours
