Hello,
Hello and welcome.
Welcome to this mind and body calmness meditation.
This meditation is specifically to calm both your body and your mind as you settle in for a good night's sleep.
So go ahead and get into that comfortable position that you will ideally fall asleep to this meditation in.
Lying down on your bed with your favorite pillow,
Underneath your favorite blanket,
With the lights turned down,
Comfortable and relaxed heading into the meditation.
But we will calm your mind and your body a little bit more so that you can get into that deeper,
More restorative state of sleep.
Go ahead and close your eyes and feel your eyelids closing.
Take a deep breath in,
Pulling in all that you can,
Filling up your lungs.
And then just let it go.
And another deep,
Full breath in.
And letting it go.
And finally one more deep breath in,
Filling your lungs as full as you can.
Holding it for a moment.
And then letting it go.
Now just breathe naturally,
But continue focusing on the physical sensation of breathing and tuning out the rest of the world,
The rest of your thoughts,
The rest of this day.
We're putting this day behind us and the days ahead are not here.
They are not here yet.
The only thing that is real is the here and the now.
Resting,
Preparing for sleep.
Let everything else melt away and focus on the here and the now.
And now let the focus of your attention drift down,
Down,
Down,
All the way to your toes.
And note the feeling there at the very tips of your toes.
Perhaps the blanket is covering your toes or perhaps they're just slightly peeking out and you can feel the cool air.
But pay attention exclusively to your toes.
And imagine,
If you will,
A warm,
Glowing liquid being poured into your toes and gradually filling up your body.
As it pours into your toes,
It goes and fills up the back of your heels.
Starts to fill up your whole foot.
And I know what I'm going to describe is not exactly how a liquid would act if you were lying down,
How it would fill your body if you were lying down.
But for this practice,
Just suspend your belief,
Suspend your knowledge of how a liquid would act,
How gravity would act.
Just imagine this liquid,
This warmth,
Filling you,
Filling your body from your feet,
Moving up.
Imagine that you can feel this warm,
Glowing liquid as it is poured into your feet.
You can feel it filling up your legs,
Moving up from your feet into your calves and your shins.
Filling your body,
Relaxing your body,
Preparing you for sleep.
Imagine this warmth and this glowing moves further up into your knees,
Easing any pain or any tension there into your thighs and hamstrings.
Imagine your legs from your thighs all the way down to your feet now filled with warmth and with glowing light.
This warmth and glowing continues to fill you,
Moving up past your sit bones into your lower back and abdomen.
Warming,
Relaxing,
Releasing.
And further up into your upper back and your upper chest,
Easing any tension that you may feel in these areas.
Releasing any pain,
Releasing,
Relaxing.
Moving further into your shoulders and spilling over into your hands,
Through your arms,
Down all the way into your fingertips.
And imagine the tension that you hold in your hands,
In your arms,
Being released as this warmth,
As this glowing overflows down through your arms,
Down into your hands.
Again,
Releasing and relaxing.
This warmth fills up your hands,
Past your wrists into your forearms,
Elbows,
Upper arms,
And shoulders,
Until your entire arm on both sides is filled.
Filled with warmth,
Filled with glowing,
Relaxing and releasing.
Releasing and relaxing.
And now from your shoulders,
From your arms,
Continuing to fill up your neck,
Into your head,
Your jaw,
Moving all the way up to the very,
Very tip of your scalp.
And now imagine this warmth,
This glowing,
To have filled up your entire body,
From the tips of your toes,
To the very tip of your head,
All the way down to your fingertips,
In your arms.
Your body is completely filled with relaxing and releasing warmth and light.
And now imagine that glowing slowly beginning to dim.
The warmth remains.
The warmth continues to release and relax.
But the glowing,
The light,
Is slowly,
Slowly dimming.
And as it continues to dim ever so slightly,
You begin to drift away,
Drift away to a place in a time of complete and utter peace and relaxation.
Your body,
Your mind,
Slows down,
Calms down,
Settles down,
Drifting further and further into this deep and peaceful sleep as the light continues to dim,
Getting darker and darker,
And you're drifting further and further away.
Further and further into a state of deep,
Deep sleep.
Drifting,
Fading,
Fading,
Drifting.
Drifting,
Fading,
Fading.
Drifting,
Fading,
Fading.
Drifting,
Fading,
Fading.
