Hello and welcome to your deep sleep meditation.
If you haven't already,
Go ahead and get yourself comfortable.
Cover yourself with a blanket.
If you wish,
You can lie on your back or maybe it feels better today to lie on your side,
Curl your knees into your chest and see if you can get yourself 1-2% more comfortable.
Softly close your eyes and with every exhale,
Imagine releasing tension from your body.
Perhaps you start noticing your breath,
Where your breath lands within your chest.
Maybe you feel your breath reaching down into your belly,
Observing the flow of the breath in and out of the nose.
If it helps to bring imagery to your mind,
Perhaps a soft,
Safe place that you've been to.
Maybe it's being held in a hammock,
Surrounded by trees.
Maybe you can imagine yourself laying under the night sky and perhaps you imagine yourself laying on a beach,
Being touched by the gentle sun and the wind.
Moving now through a body scan and as we move through,
There is no need to visualize the body parts that I say,
But perhaps you try to feel the sensations of these body parts as we flow up and down,
Left to right,
Through the different areas of the physical body.
Starting off with a gentle,
Psychological sigh,
And what that entails is we'll take a big breath in together and then we'll find a little extra sip of air at the very top and then you can breathe out through pursed lips like you were blowing out a straw through your mouth.
So let's take a big breath in together.
Exhale,
You can gently sigh and then take a big breath in.
Take an extra sip at the top and blow out pursed lips.
Take a few gentle breaths in and out of your nose and let yourself sink and be held by your bed beneath you.
I'm taking your awareness now to the bottom of your feet,
Soles of the feet,
Tops of the feet,
Ankles,
Shins,
Calves,
Backs of knees,
Top of knees,
Low back,
Shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Top of hands,
Palms of the hands,
Fingers,
Meeting back at the center of the collarbone,
Base of skull,
Chin,
Jaw,
Cheekbones,
Temples,
Eyes,
Eyebrows,
Forehead,
Crown of the head,
Zooming out a little further,
Lower body,
Upper body,
The whole body,
The whole body lying,
Softening,
Resting.
And if there are thoughts or stories that consume you or take up some of your energy,
In your visualization,
You are welcome to imagine these thoughts or storylines as distant images.
Perhaps you imagine laying on the beach and you're watching these thoughts drift away into the ocean.
Further and further from your awareness.
If you imagine yourself in a hammock supported by the trees,
You might imagine a stream nearby,
Sending those thoughts and stories far away from where you are.
Becoming quieter,
Less intense.
And then again,
Turning your awareness to the gentle breathing of your body.
We'll slowly end here.
Allowing your gentle focus to be on your breath.
And if there are still lingering thoughts or noise that continues to hold your attention,
You might repeat to yourself on your inhale,
I am breathing in.
And on your exhale,
I am breathing out.
I am breathing in.
I am breathing out.
This is where I'll leave you,
Dear one.
Rest well,
And I hope to see you again.
Namaste.
