It's Gabrielle and welcome to this gentle slumber meditation as I guide you to relax into sleep with the gentle sounds of rain.
So,
Lying in bed now,
Lights off,
Ready to drift away into a deep,
Restful sleep.
Let's relax together as the sound of rain.
Fall softly,
A gentle,
Steady pitter-patter on the roof above,
Pitter-patter,
Relax.
Getting comfortable,
Lie on your back or side,
Whatever feels natural.
Let your body sink into the bed.
Take a slow breath in and a long,
Easy breath out.
Feel the weight of your body,
Fully supported and comfortable,
Slowing our breath.
Now let's gently bring attention to your breathing.
Without forcing,
Let's invite it to become slower.
Channel the breath in through your nose and exhale softly through your nose or mouth.
Breathe whatever feels right.
Let's take some full,
Deep breaths together now.
Drawing the breath in and down into the belly,
Fully expanding.
And then exhaling softly,
Emptying all the air.
Feeling your body unwind and release any tension out with your breath.
Now,
Let's invite the breath to slow down even further now,
If it feels good.
Try this rhythm,
Inhaling for a count of four.
Now,
Exhaling for a count of six.
Longer exhales assist your body,
Getting comfortable and relaxing.
Gently counting the duration of the in-breath and then gently lengthening the duration of the out-breath.
Now,
We'll slowly unwind and relax the body,
Bringing your attention to the forehead now.
Soften and smooth your eyebrows,
Relaxing all the muscles around your eyes.
Let your eyelids be heavy and relaxed.
Soften the muscles behind your eyes,
Now bringing your attention to your jaw,
Unclench.
Let your teeth softly part and loosen,
Relaxing any tension.
Let your tongue rest in the floor of your mouth.
Drop your shoulders down onto the bed.
Let your arms be fully supported and relaxed.
Now,
Drift your awareness to the chest and upper back.
Soften all the muscles around the ribs.
Relax the space between your shoulder blades and invite your heart to soften and relax.
Now drifting down the spine.
Imagine any tension or tightness around the spine.
Soften,
Loosen and relax.
Feel your back fully supported and comfortable.
And then shifting into your belly,
Release any holding or gripping.
Soften and relax your abdomen.
Now,
Feel your hips fully supported,
Legs sinking down,
Feet completely relaxed now.
If you notice any remaining tension,
Just breathe into it and ask it to melt.
Now,
As your breath becomes quiet,
You could add a gentle mantra.
Maybe inhale,
I am,
Exhale,
Resting,
Or simply inhale,
So,
Exhale,
Hum.
Just mentally,
Silently repeating the sound,
Anchored with the breath.
Let the words fade as you get sleepier and deeper,
Letting go,
Releasing all effort,
Drifting.
And if thoughts come,
Don't fight them.
Let them pass like clouds in the sky.
Keep returning to the feeling of your breath,
The weight of your body fully supported now.
And if you're still awake,
It's okay.
Just stay here,
Let yourself drift,
Breathing slowly.
Sleep often comes right after we stop trying.
