This is a meditation to help you fall into the deep and restful sleep lie down,
Take a moment to find a position that is comfortable for you let your belly and shoulders relax and close your eyes and take a moment here to scan your body your scalp is relaxed,
Your ears are relaxed your forehead is soft and the muscles around your eyes are soft your jaw is soft and maybe your lips open a little your shoulders are heavy and relaxed your upper arms are relaxed your lower arms are relaxed and every single finger is relaxed your belly is soft,
Your body is relaxed your thighs are relaxed and your knees are soft your calves are relaxed and every single toe is loose and relaxed even the soles of your feet are relaxed now I invite you to concentrate just on your breath how it effortlessly flows in and out and maybe you want to tell yourself with every inhale,
Let and with every exhale,
Go inhale,
Let and exhale,
Go every time you exhale you can relax a little more let your exhale become really long everything let's go now your body is really really heavy and sinks into your mattress now exhale fully and inhale for 2,
3,
4 and hold for 7,
6,
5,
4,
3,
2,
1 and exhale through your mouth for 8,
7,
6,
5,
4,
3,
2,
1 inhale through your nose for 2,
3,
4,
Hold for 7,
6,
5,
4,
3,
2,
1 exhale through your mouth for 8,
7,
6,
5,
4,
3,
2,
1 inhale through your nose for 2,
3,
4,
Hold for 7,
6,
5,
4,
3,
2,
1 exhale through your mouth for 8,
7,
6,
5,
4,
3,
2,
1 continue with this 4,
7,
8 pattern for a few more breaths if it feels comfortable for you your body feels really heavy now,
Really really heavy and you are really really relaxed if thoughts arise now,
Let them arise and then let them drift away again like clouds it is ok for you to simply relax now no need to count,
Concentrate,
Just let the relaxation expand your mind let's go now,
Your body is really really heavy your body is really soft and relaxed leave the external worlds behind you now and embark on an inner journey a journey to a place of deep inner stillness you are allowed to completely and fully let go now you don't have to control anything with every exhale you become heavier and heavier everything is soft let everything go now maybe you feel sleepier at every moment and you want to drift into deep relaxed sleep or leave yourself now and let the music play for a while so you can relax completely
