Hello,
My name is Hillary Lafon and I'm so grateful you've joined me for tonight's bedtime meditation.
Before you lie down,
Start by standing next to your bed.
You may have woven mindfulness practice into your day,
But as soon as you lie down in bed,
You may notice the mind beginning to race.
And as you settle down for the evening,
The mind may not always read the situation well.
With the actions of life,
The mind can seem louder than usual when trying to go to bed.
This exercise can be used in these moments to help settle the mind and body as you prepare for sleep.
So standing next to your bed,
Take a few deep breaths.
Center yourself in the present moment.
Bringing your awareness to the body as it is right now.
Taking a look around your room,
Making sure it's conducive for sleep.
So turn the lights down low or off completely.
Making sure there's no sounds that will bother you.
The blinds are closed.
If you're thirsty,
Have a drink.
Get your pillows and your bed just right.
Pull the sheets and blankets down.
And if there's any last minute thoughts going through your mind,
Jot them down on a piece of paper.
Know that you can take care of this tomorrow.
But getting it out of your mind and onto a piece of paper can help you relax and soften into a great night's sleep.
Pause this meditation if there's a few things you need to take care of before you get into your bed.
When you're ready,
Start with your hands.
Place one on your pillow and one on your bed.
And feel the soft sheets,
The blankets.
Let a wave of relaxation and gratitude wash over you for the abundance in which you have.
Many of us compare our lives to others,
Thinking what we wish we had or ruminating on what we don't have.
But the simple pleasure of our bed reminds us how lucky we are.
So slowly and with mindful effort,
Start to make your way into your bed,
Using all your senses to enjoy this time.
Getting ready for a peaceful night's sleep.
Allowing your left leg to get under the covers and your right.
Pulling the sheets and the blankets up to your chin or wherever feels nice.
Having your arms be on the outside of the blankets or sheets or under them.
Lying on your back if that's comfortable.
Your head on a pillow or flat on the mattress.
Take a few deep breaths as you find the perfect position to lay still.
Remain aware of what is occurring in the body.
Use your breath to bring mindfulness to the body and cultivate relaxation.
Before you close your eyes,
Take another long look around you.
Notice the darkness in the shadows.
Maybe something catches your eye.
Feel comforted and secure,
Knowing you're safe.
You created this environment in which you sleep and you are safe.
When you're ready,
Close your eyes.
Exhale all the breath out.
Then inhale deeply,
Feeling your chest rise,
Your stomach expand.
And then exhaling slowly and completely.
Having the exhale be slightly longer than the inhale.
Telling the body it's time for rest.
You've earned this.
You've worked hard today.
Whatever did not get done today can happen tomorrow.
Allow yourself the peace and comfort of a good night's sleep.
Breathing deeply,
Exhaling completely.
As you exhale,
Feel the body soften into the mattress.
Picture yourself falling deeper into the mattress as the body relaxes with each exhale.
With your eyes closed and lying flat,
Taking deep,
Long breaths.
Notice the crown of the head,
The hair,
The side of the head,
The back of the head.
Notice any tingling sensations,
Any vibration.
Bring your awareness to the front of the face with this next inhale and exhale.
And allow your eyes to soften.
Visualizing relaxation going all the way from the eyeballs down the optic nerve into the brain stem,
Down the spine,
And through all parts of the body.
A pulse of relaxation.
Feel your cheekbones soften.
Your jaw is heavy and loose and unhinged.
If you're grinding your teeth or clenching your jaw,
Create some space.
And with your next inhale,
Feel your tongue soften.
And with your exhale,
Feel the root of the tongue all the way down the throat,
Inside the body.
As you exhale,
Allow the inside of your body to soften and relax.
Noticing your hands and your feet and any tingling sensations you feel.
Tension,
Tightness,
Coolness,
Heat.
Breathing deeply and allowing your hands to soften with each exhale.
And allow your toes to uncurl,
Create space.
Breathing deeply and completely,
Noticing if your mind wanders and coming back to the breath and the body.
Bring your awareness to your chest,
Noticing any sensation here.
Feel the breath going into the nose,
Noticing the chest rise.
And as you exhale,
Allow all the muscles around your spine and your rib cage and your stomach to just let go.
Watching yourself to relax for a great night's sleep.
Your stomach is loose and heavy.
Your low back has melted into the mattress.
It is as if you are a part of the mattress right now,
Sinking into it heavy,
Heavy,
Falling into it deeper and deeper.
Allow the muscles around your seat and your legs to expand and relax.
Notice your legs like tight ropes and as you breathe,
They're unwinding and loosening.
With this next inhale and exhale,
Feel your right leg soften,
Heavy like lead.
And with your next breath,
Feel your left leg melt into the bed.
And maybe you feel your whole body is in a soothing mud bath,
Feeling heavy but nurtured,
Rejuvenated,
Getting ready for sleep,
Knowing this will strengthen the body and the mind for tomorrow.
If your mind has wandered,
Come back to the breath,
The dear old breath,
Our friend from the beginning,
Our life source.
Allow your body to soften as a whole,
Noticing your body as a whole,
Melting,
Relaxing deep into the mattress.
As you drift off,
Think of things in your life that give you pleasure,
A sunrise or a sunset,
A nice warm bath or shower,
A warm cup of tea or a soothing cup of coffee,
A meal with family or friends,
A walk out in nature,
Feeling the sunshine on your face,
Noticing the stars twinkle at night.
You are allowed to feel pleasure and to be grateful for your life.
You do not need to win awards to enjoy life.
Just being you is enough.
Fall asleep,
Reminding yourself of the simple pleasures of waking each day.
Allow your body to continue to soften.
Notice if anything is tensed up and just breathe into it and relax.
Just allow yourself to drift off to sleep.
Thank you so much for allowing me the precious gift of your time.
Until next time,
Sweet dreams.
