Hello,
This is Junie Boucher and welcome to this meditation for deep and restful sleep.
In today's meditation we will be doing a proven breathing technique that may help you fall asleep faster,
As well as a gentle body scan to release any tension that may be standing in the way of your ability to fall asleep.
If you're not already in bed,
I invite you to find that space now.
Let's take a couple breaths together,
In through the nose and out through the mouth.
Inhaling for one,
Two,
Three,
Four and exhaling through the mouth,
Letting any tension or stress from the day before go.
Let's just do that again ever so gently.
In through the nose for one,
Two,
Three,
Four and releasing on the exhale through the mouth.
For this breathing technique,
It's called a four,
Seven,
Eight breath.
You'll inhale through the nose for a count of four,
You will hold for a count of seven,
And then you will exhale for a count of eight.
And I'll take you through this progression.
So going in through the nose for one,
Two,
Three,
Four,
Holding for two,
Three,
Four,
Five,
Six,
Seven,
Exhaling for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Let's do that again,
Inhaling for one,
Two,
Three,
Four,
Holding two,
Three,
Four,
Five,
Six,
Seven,
And exhaling for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Let's do that one last time.
In for one,
Two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven,
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Just allowing your weight to further sink down to the surface below,
The stable,
Solid surface,
Giving it any weight,
Any worries,
Any stress.
Just allowing that to melt into the surface.
And just remembering that you have nothing else that you need to do today.
It's a time for rest.
So let's start this body scan from the tips of your toes.
We'll just move through each part of the body.
And I invite you to give permission to your body as we move through these different points.
Permission to relax,
Permission to let go.
So starting at the big toe,
Moving into the second toe,
The third toe,
The fourth toe,
And the pinky toe.
Just relaxing and releasing.
Moving to the sole of the foot.
Letting go.
The heel.
The ankle.
You have permission to relax.
And moving up into the calves.
Just recognizing it is the end of your day and time to rest.
Letting that relaxation flow up through the knees.
Filling your body with warm,
Golden relaxation.
I like to imagine a warm stream of honey filling up my body.
As that energy of relaxation moves through the thighs.
Just letting go.
You can relax now.
Into the hips and the pelvis.
Everything is safe.
Everything is ok.
There is nothing that you need to take care of right now.
Letting that relaxation flow up into your belly.
Up through the torso.
Into the chest and the heart.
You can let go of any sensations or emotions that might be residing here.
Letting them fall into the surface beneath you.
With the knowing that releasing this sensation,
Whatever it might be,
Is nourishing that space below you,
That surface,
That earth.
It wants you to let go.
Now allowing that energy to move up into your shoulders.
And slowly drift down your arms,
Through your forearms and wrists.
Into each finger,
The thumb,
The second finger,
The third finger,
Your ring finger and your pinky.
Just letting go.
Shutting down.
You've done everything you need to do.
And now it's time for rest.
So let that energy move up through your throat.
Into the jaw.
Letting go of any tension that might be residing there.
You are safe.
You can let go.
Allow that energy to move up past the nose.
Just relaxing behind the eyes.
Moving into the temples.
Letting go.
Inviting in rest.
And flowing up to the tip of your head.
Filling the crown with relaxing,
Gentle energy.
You are ready for rest.
Drifting into sleep.
If you're still feeling a bit restless,
You can practice counting the inhalations and the exhalations.
One on the inhale,
Two on the exhale.
And just continuing that up to a count of ten.
And then slowly repeating the process until you drift to sleep.
I hope you have a wonderful,
Restful sleep.
Thank you for meditating with me.
And I am wishing you well.
Sweet dreams.
You
