Hello and thank you for tuning in to this sleep meditation.
It's a pleasure to be with you and first off I'd like to say that it's so important to prepare your room for a good night's sleep.
If you find it difficult falling to sleep it's probably because your mind is restless and active and that's why a short ritual and preparation is so necessary.
So make yourself comfortable now,
Ready to relax,
Lying on your lovely bed.
It's important that your space for sleeping feels comfortable and even tidy and just right for a good night's sleep.
Regarded as a sacred space where you can go into and shut the door and be at peace.
Even if your day has been filled with challenges that you have had to face as we all do sometimes.
I believe it's best to lie flat as I always say,
Flat on your back in preparation for sleep with your head supported of course.
Now leave all your problems of the world behind,
All those activities and interactions with people and places.
Settle into your comfortable position.
Take a moment to do this as I sound the singing bowl just a few times and imagine that the sound of the singing bowl is bringing you into the present moment.
Just listen to each of the sounds until they dissolve.
Music And now that you're present and you're comfortable in your posture,
It's time to relax your body,
To consciously scan through your body and follow my suggestions and move towards that lovely place when you're ready to sleep.
Don't force your eyes to close,
Just feel your eyelids softening over your eyes and allow your inner gaze to become very still.
Let your eyebrows relax and spread so you are conscious of the space between your eyebrows,
That space is widening and expanding.
No need to frown for any reason at all.
Sometimes if you're concentrating deeply you may frown.
No need to concentrate now,
Just follow my suggestions and allow yourself to relax.
The face tends to hold a lot of tension,
So allow your lower jaw now to drop and just let your teeth part.
Allow your tongue to soften in your mouth.
Best to feel your tongue just touching the back of your lower front teeth.
You might allow yourself to smile a little at this point,
At the thought of falling into a deep restful sleep.
Now for the shoulders,
Notice the tightness that you can or may be holding onto there.
We all do that,
You're not alone.
Just go there now and let your shoulders drop,
Let your shoulders relax.
Pause here and notice your breathing.
With every out-breath,
Let your shoulders relax more and more.
Breathing in,
Breathing out.
Let your breath flow evenly and softly.
Don't try to control it,
Simply allow the body to breathe.
Now you can feel a rhythm emerging.
Breathing in,
Breathing out.
A calm,
Even rhythm.
This feels good.
The body recognizes rhythm.
We are all part of that great universal rhythm.
As we move on,
Feel that you take that awareness,
The awareness of the rhythm.
Take it with you now as you relax your arms,
Hands,
And fingers.
You're creating a beautiful balance and harmony within yourself as you breathe.
It's such a natural way to relax.
Just withdrawing yourself from the distractions and not attaching to any other thoughts that may arise.
Be perfectly present.
Now be aware of your heart.
Your heart is calm and quiet.
Just the way you want it to be as you're falling asleep.
Your easy breathing will help to maintain the quiet heart.
It's feeling good.
It's feeling really good to relax and let go.
Take that easy rhythm now into the abdominal area.
Not just relaxing the tight abdominal muscles but all the vital organs in the body.
For they too need your awareness to relax.
We need to love and nurture ourselves on the inside as well as on the outside.
Don't rush.
There is enough time.
Stay and breathe there for a few moments.
Feel yourself becoming lighter,
Lighter and lighter as the navel rises and the navel falls to that beautiful,
Reliable,
Familiar rhythm of your breath.
Allowing that lightness to enter your legs.
Feel a stream of ease flowing through your legs into your feet and right to the tips of your toes.
Be there.
Know that you are in charge of how you think and what you do.
Therefore know that you can relax now.
That you are now choosing to relax.
You can do it.
The lightness in your legs,
Your feet,
Your toes.
You are here to relax and let go.
You're allowing your whole body now to relax.
You are so deeply relaxed,
So beautifully relaxed that you're almost ready to drift off.
Really feel your whole body be aware in your mind,
In your heart,
That your whole body is relaxed.
And you're going to go deeper.
You're going to become more and more relaxed as you slip into that deep,
Relaxing,
Healing sleep.
As we come closer and closer to that deep sleep emerging.
Say to yourself this affirmation,
Divine peace is with me now.
Divine peace is with me now.
Divine peace is with me now.
Continue to repeat the words silently to yourself.
Just keep your mind,
Imagine that your mind is resting on those words and you keep saying them to yourself until you feel that you've reached the very essence of those words.
Divine peace is with me now.
That will carry you into a beautiful,
Restful,
Deep,
Healing sleep.
I leave you now.
Goodnight.
Sleep well.
