Welcome to this 10 minute deep sleep meditation.
Start by lying down comfortably on your bed.
Get yourself set up with blankets,
A low light or lights turned off,
Your pillows gently tucked underneath you,
Letting your feet falling apart naturally,
Your arms laying by your side and whenever you're ready,
Just gently closing your eyes,
Relaxing your eyes from the world of looking and seeing,
Feeling the touch of air temperature on your skin.
Bring your attention to the breath.
Take a deep in-breath through your nose and as you exhale through the mouth,
Feel the sense of letting go,
Breathing deeply through the nose,
Noticing the way the ribs expand and as you inhale and as you exhale through the mouth,
Feeling a wave of relaxation through your whole body.
Taking a last deep in-breath and a deep out-breath,
Allowing your chest to relax,
Feeling your heart slowing down,
Becoming quiet,
Letting your thoughts pass like clouds floating in the sky.
Take a moment to scan your body,
Noticing any areas of tension or tightness and just bringing a little bit of kindness and softness to yourself.
Let's start by breathing into both feet,
Feeling a sense of heaviness through the legs,
Starting with the toes,
The heels,
The ankles,
The tops of the feet.
Just feeling into the sensations here and as you breathe into that space,
Just allowing your feet to relax,
Soften and melt into your bed.
Now,
Moving your focus to your legs,
Breathe into your shins,
Your calves,
Your kneecaps,
Your upper legs,
Your thighs.
Just allowing your breath to soften them,
Releasing any tension.
With each breath,
You become more and more relaxed.
Feel the weight of your glutes,
Your pelvis,
Your hips.
Feel the ground rising to support you and just allow your soft,
Relaxing breath to relax this area.
Breathe into your navel and lower back.
If you experience any tightness in your back,
Just breathe into that area and with the exhale,
Just letting any tension dissolve.
Sink fully into the mattress beneath you,
Breathing in calm,
Soothing energy to your stomach,
Your ribs and chest.
Feeling your chest open and expand,
Just letting any tension float away.
Now,
Shift your awareness to your neck and shoulders.
Notice if there's any tightness or tension and if so,
Just breathing calm energy in that area.
As you exhale,
Just feeling your muscles soften and sinking into your bed.
Feeling the warm support under you.
Now,
Drawing your attention through the length of your arms and hands,
Breathing in calming energy to your upper arms,
Your elbows,
Your wrists.
And on the exhalation,
Just feel any tension drain through your hands and fingers,
Letting them soften,
Becoming heavy,
Letting gravity support them.
Bring your gentle healing breath to your face,
Releasing any tension or tightness there.
Bringing soothing energy to your eyes,
Your cheeks,
Your jaw,
Your lips.
Your whole face is becoming smooth and relaxed.
Allow your head to feel heavy,
Sinking into the pillow,
Surrendering its weight to the support beneath you.
Feel your body still,
Quiet and at peace,
Allowing any remaining tension to dissolve.
There is nothing to hold onto now,
Your day is complete.
Stay with this feeling of ease and lightness in your body.
Dissolve into weightlessness,
Let your eyes roll back.
Breathing in,
Relaxing the body and breathing out,
Letting go.
Finish this time of rest,
Sink into that blissful,
Sublime,
Restful sleep that you so deserve.
I leave you now,
Have a good night.
