This is your sleep time meditation.
Close your eyes and make sure you are warm,
Cosy and comfortable.
Settle yourself.
Take a long deep breath in through the nose and breathe it into the belly.
Slowly,
Slowly breathe it out through your mouth.
That's right.
Go ahead and again.
Take another deep breath in through the nose and into the belly.
And take a deep breath out.
Gently release through your mouth.
Just one more time.
In through the nose,
Into the belly and out through the mouth.
Breathing it out into the room.
Now gently come back to your normal breath.
Soft and gentle.
Bring your attention to your chest.
Feel your chest rise and fall with every breath.
All your thoughts and feelings melting away.
Feeling peaceful and calm.
Feeling really relaxed now.
Your body is soft,
Warm and heavy.
You are sinking into the bed that is holding you.
The cosy bed that is supporting you.
Keeping you warm and safe.
You feel soft and sleepy.
Now feel the pillow beneath your head.
How comfortable is this?
Is it good?
Is it soft?
You are feeling all happy and relaxed.
Now bring your attention to your left foot and all your toes.
Your big toe,
Second toe,
Third toe,
Fourth toe and your little toe.
And then focus on the top of your foot and then the bottom of your foot.
Now bring awareness to your left ankle.
That's right.
Now move your awareness to your right foot.
The big toe,
Second toe,
Third toe,
Fourth toe and the top of your foot and the bottom of your foot.
Your right ankle.
Your feet are grounded,
Soft and heavy and happy.
They are ready for bed.
Now bring awareness up through your body and to your knees.
Your left knee.
Your right knee.
Your knees are relaxed and sleepy.
Happy that they have supported you all day long.
Now bring your focus to your left hand.
Your thumb,
First finger,
Middle finger,
Third finger,
Little finger.
Your palm,
The back of your hand.
Your left wrist.
Now your right hand.
Your right thumb,
First finger,
Middle finger,
Third finger and your little finger.
Your palm,
The back of your hand.
Your right wrist.
Your hands have been working for you all day.
They are glad to rest too.
Now move your awareness to your tummy.
There is a warm,
Satisfied glow in your belly.
You feel safe,
Protected and you are held by your bed and your blankets.
Feeling supported,
Calm and nurtured.
Now move your awareness up to your heart,
To the centre of your chest.
In this space you feel peace and stillness.
You are loved.
You are loved.
And now bring your focus to your left shoulder.
Soft and heavy.
Your right shoulder.
Soft and heavy.
Your whole body,
Soft and heavy.
Melting like honey into the bed.
Your mouth,
Sleepy and happy.
Your nose,
Sleepy and happy.
Your eyes,
Sleepy and heavy.
Now move up to the top of your head.
Your thoughts are peaceful and calm.
Your pillow is soft.
Your whole body is warm and safe.
You are calm.
You are peace.
You are safe and held here in this space.
And as you fall asleep,
You start to dream.
Birds are quietly singing.
Leaves are rustling in the wind.
And the clouds slowly moving across the sky.
With every breath the cloud moves slowly by.
Fading,
Disappearing.
The sky is turning to dusk.
There is a clear sky and there is silence.
All is peaceful and calm.
And under the night sky you are sleeping.
You are dreaming.
Dreaming of the stars.
Dreaming of the night.
Dreaming of the moon.
You are dreaming.
You are dreaming of the moon.
You are dreaming of the moon.
You are dreaming of the moon.
You are dreaming of the moon.
You are dreaming of the moon.
You are dreaming of the moon.
You are dreaming of the moon.
You are dreaming of the moon.
You are dreaming
