Welcome,
This is a meditation to help you fall asleep or return to sleep if you've woken up in the middle of the night.
Let's begin by settling in.
Find a comfortable position,
Letting the body feel fully supported.
If you're already in bed,
You might lie on your back or your side,
Bringing in any pillows or other supports that allow you to be fully comfortable and relaxed.
Gently close the eyes or simply soften the gaze.
There's nothing you need to do right now.
There's nowhere to be,
No expectations.
This time is just for you to rest,
Restore,
And drift into deep,
Peaceful sleep.
Take a slow,
Deep breath in through the nose,
Filling the lungs completely.
And now exhale through the mouth,
Releasing any tension.
Again,
A deep breath in and a slow,
Steady exhale.
Continue to breathe in this way for a few more breaths.
With each breath,
The body becomes heavier,
The mind quieter.
When ready,
Let the breath settle into its natural rhythm.
No effort,
Just ease.
Next,
We'll be scanning the body,
Inviting each part of the body to soften.
Begin by bringing awareness to the feet and toes.
If there's any tension here,
Allow it to melt away.
Relax the right toes,
The ball of the right foot,
The arch and the heel of the right foot.
The right foot is completely relaxed.
Relax the left toes,
The ball of the left foot,
The arch and the heel.
The left foot is completely relaxed.
Both feet are completely relaxed.
Feel a sense of warmth and heaviness traveling up through the ankles,
The calves,
The knees,
As your legs sink deeply into relaxation.
Soften and relax the ankles,
The insides and the outsides.
Relax your calves and shins.
Soften the knees,
Front and back,
Inside and out.
The lower legs are completely relaxed.
Allow the sensation of warmth and softness to continue up the legs.
Relax the front of the upper legs.
Relax the back of the upper legs.
Relax the sides of the legs.
Both legs are completely relaxed.
Soften the muscles around the hips,
The glutes and the lower back.
Let go of any tightness or any sense of holding on.
The hips and the lower back are completely relaxed.
Notice the belly rise and fall with each breath.
Imagine the breath moving like a wave,
Flowing in and flowing out effortlessly.
Relax any tension in the chest or the back.
Belly,
The chest,
The back are completely relaxed.
Relax the fingers,
The palms,
The wrists.
Let the arms be heavy and relaxed.
Soften and relax the shoulders.
The entire torso is completely relaxed.
Let go of any tension in the neck.
Soften the jaw.
Relax the space between the eyebrows.
Allow the whole face to soften.
And the head to be heavy,
Resting into the pillow or bed beneath it.
The head is completely relaxed.
Now bring the focus back to the breath.
Feel the gentle rhythm of inhales and exhales.
Each breath guiding you deeper into rest.
Imagine that with every exhale,
The events of the day are being released.
Thoughts,
Worries,
Or plans can drift away like clouds in the sky.
Not needing to hold on to anything.
Just noticing the soothing rhythm of the breath.
Now imagine yourself in a place of deep comfort.
A place where you feel completely safe and at ease.
Perhaps it's a peaceful forest.
A quiet beach at dusk.
Perhaps it's a warm,
Cozy bed.
Wherever you are,
The air is gentle.
And the atmosphere is calm.
Picture yourself lying here,
Wrapped in peace.
The space around you feels protective,
Like a soft cocoon.
There is no pressure.
There are no expectations.
Just rest.
As you breathe,
Imagine your body growing lighter.
As if you are floating on a soft cloud.
Each breath carries you deeper and deeper into relaxation,
Into sleep.
Now gently repeat in your head the following phrases.
I am safe.
I am at peace.
I surrender to rest.
I am safe.
I am at peace.
I surrender to rest.
I am safe.
I am at peace.
I surrender to rest.
Let these words settle deep within you.
There is nothing to figure out.
Nothing to solve.
Bleep is already on its way.
If thoughts arise,
That's okay.
Simply let them pass by,
Like leaves floating on a river.
Return to the breath.
Soft,
Steady,
Natural.
Feel yourself becoming weightless.
The boundaries between you and sleep dissolve.
There is only stillness.
Only comfort.
Only deep,
Restorative rest.
Soon you may no longer hear my voice.
And that's perfectly okay.
You are safe.
You are held.
You are resting deeply.
Allow yourself to drift.
Effortlessly.
Into the quiet embrace of sleep.
