Good evening.
This is going to be a short and sweet mindfulness meditation for sleep.
I'm going to keep things very simple but nourishing,
Very grounded,
Very relaxed.
So come to a lying down posture,
Your sleeping posture,
And begin to invite a sense of ease and comfort to the entirety of the body.
Beginning to tune into the power of intention and simply saying to yourself in your mind,
In your heart,
I am worthy of peaceful sleep.
I am worthy of nourishing rest.
My body is prepared for sleep.
My body is prepared for rest.
Beginning to tune in to the rise and fall of your belly as you breathe and taking a nice deep inhalation,
Breathing in profoundly and exhaling all the way out.
More than you think you can,
Exhaling fully.
Once again,
Breathing in profoundly in,
Exhaling all the way out thoroughly.
And once again,
Breathing deeply in and exhaling thoroughly out.
Acknowledging that we cannot take full inhalations unless we exhale fully.
And truly accepting wherever the breath is at.
So as we allow the breath to return to its natural rhythm,
Simply accepting where it's at.
Whether it's quick or slow,
Short or elongated,
Whether it feels a bit agitated or whether it feels calm or anywhere in between,
Just allowing it to be.
And allowing our sense of judgment,
Our dual mind,
To just move to the periphery,
To the backseat.
There is no good or bad here.
We're simply allowing and accepting.
Allowing and accepting the body and the breath to be where it's at.
And simply noticing.
Noticing how the body feels and not labeling as good or bad.
Not judging as better or worse.
Relaxing in the non-dual mind,
The neutral mind,
The neutral perspective.
With gentleness and ease,
We will invite peace and relaxation to each individual part of the body.
And as we guide ourselves through this body scan,
Remember that it's an invitation.
We're not forcing.
We're not judging.
We're simply inviting each part of the body to soften,
To relax.
And it's okay if different parts feel differently.
Perhaps different parts of the body still have a little bit of energy or agitation from the day and that's okay.
Allow it to be there and simply invite ease with your intention and accept that the body will be where the body is at.
Allowing present moment awareness to dissolve any tension,
To dissolve any judgment.
Sending love and peace and ease to the crown of the head.
Relaxing the forehead.
Relaxing the brow bone.
The eyelids and the eyes.
Thanking the eyes for all of the sensory input that assisted you today.
Thank you eyes.
Inviting ease to the temples.
Inviting ease to the tops of the cheeks,
The head,
The back of the head,
The entirety of the crown.
Relaxing the cheeks and the jaw.
Releasing tension from the jaw simply with your intention.
I release.
I release tension.
I release tension.
Allowing the mouth and the chin and the neck to open up to peace and ease and relaxation and comfort.
Extending that to the neck,
The back of the neck.
Releasing steam.
Releasing tension.
Releasing tension in the tops of the shoulders and the chest.
Feeling the rise and fall of your chest as you breathe.
Tuning into the frequency of unconditional love through the heart center.
Feeling this love radiate to the body.
Really feeling the love and acceptance that we can have toward our bodies simply by shifting our focus.
Shifting our tune to that of love,
To that of acceptance.
Now is the time for rest.
Allowing the body to rest.
Allowing the emotional body to be.
So if you are feeling emotions,
Whatever they may be,
Just allowing them to be felt without judgment.
Releasing any tension from the solar plexus region,
That top part of the stomach underneath the rib cage.
Bringing ease and relaxation to the back,
Your stomach.
Feeling the rise and fall of the belly as you breathe gently.
Thanking the belly for all of the work that our digestive system did today and letting the belly expand fully.
Letting go of any tension here.
Softening the belly.
Simply allowing the belly to be rising and falling as we breathe.
Moving down to the root,
The hips,
The glutes.
Simply relaxing.
Inviting ease.
Letting the hip flexors relax.
Letting the tops of the legs and the knees relax.
Feeling a sense of grounding and a nourishing heaviness in the legs.
The heaviness that comes from allowing gravity to assist us in relaxing into the bed,
Into the posture,
The sleep posture.
Relaxing the shins and the calves and the ankles down to the feet and the toes.
Really thanking our feet for traveling with us today.
Thanking the legs and the feet for all of the transport,
All of the moving around we did today.
Allowing the body to fully melt into the sleeping posture.
Setting the intention to have sweet and peaceful dreams tonight.
May I have sweet dreams.
May I experience peaceful dreams.
May my body rest fully.
May I receive nourishing sleep tonight.
May I awaken fully rested,
Fully nourished and extending this love and appreciation and gratitude out to the entirety of the body and out to all beings like you who are intending to sleep well.
May all beings everywhere sleep well tonight.
May all beings experience sweet and nourishing sleep and rest.
Allowing the gentleness of your breath and the sweetness of your heart to continue lulling you to a restful sleep.
May it be so.
