All of us have trouble from time to time in getting to sleep and calming our bodies and minds.
I hope this meditation will serve you in allowing you to enter a space where your body and mind are ready to rest.
We're going to start by laying down in a comfortable position and simply bringing awareness to where our body is in space.
Try to notice any discomforts,
Any points of tension,
Anything at all that you feel might be contributing to some discomfort over time and adjust as necessary.
Finding yourself a comfortable position where your body can be relaxed,
Your palms upright if you can,
Your eyes closed,
And for a moment just notice any sounds in the room.
Is there any ambient noise?
Perhaps something outside,
Insects,
Cars,
A train,
Or even just this recording.
Become aware of the sounds around you and now slowly begin to bring your awareness to your body.
And try to notice what you become aware of first.
Is there a particular body part or a particular point of contact with the bed or couch?
Or is there a piece of you that feels your body in its entirety?
Simply how it lays in space,
Feeling it as a whole.
And slowly shift your attention to your breath and how it changes your body through big and small ways.
The rising and falling of your chest,
Perhaps the rising and falling of your belly,
Your shoulders,
Your ribs,
Down to your nostrils and the air going into your nose.
Try to notice if you can trace the path that the air comes in,
Moves through your body and goes out.
And in your time,
Continue to be aware of the breath as it moves in your body.
And with each exhale,
Feel your body sink a little bit deeper into the ground beneath you.
With each exhale,
Feel yourself melt deeper and deeper.
Feeling the tension fall away,
Not because it has to,
But simply because it melts into the ground beneath you as it should.
Feel the muscles around your face relax,
Sinking down.
Feel your tongue,
Feel your mouth as it relaxes.
Feel the muscles around your neck melt away.
And with each passing breath,
Feel yourself drift further and further into the melting of your body,
Into the ground beneath you,
As if you have been laying there for ages,
Like you're an ancient structure just discovered out in the wild,
Resting into its place on the earth,
Just sinking deeper into your environment.
And if you get distracted,
That's okay.
Simply notice your distraction and return to the movement of your breath through your body,
Allowing it to sink you deeper and deeper.
And if you find yourself pulled away from thoughts or feelings,
Simply gently notice the feelings from a sense of groundedness,
From the sense of your breath,
As if your thoughts and feelings are out there and you are in here in your body,
Like a show on TV.
Oh,
Is that what's on?
That's what's on.
That thought.
Oh,
Is that the feeling that's happening now?
Interesting.
And then simply return to your body.
Within the sanctuary of your body,
You can find deep relaxation and rest.
And you can always return to your body.
May it be a safe and restful place for you.
May you always find solace within your body.
May you continue to find peace within your thoughts and feelings.
And may you find true rest this night.
Rest well.
