Welcome to this meditation for better sleep.
Lastly lie down on your bed ready to fall asleep.
Make sure you lie comfortably with your hands and your arms next to your body and gently,
Softly close your eyes.
Take a deep breathe in through your nose and a deep breathe out again through your nose.
Take a deep breathe in through your nose and a deep breathe out again through your nose.
And gently,
Softly close your eyes.
Now feel how your body feels.
Feel how your body touches the bed,
Lying comfortably.
And just observe for a moment.
Take a few deep breaths through your nose,
Breath in and out.
And in and out.
Take a few more deep breaths in your own rhythm,
At your own pace.
And with every out breath,
Allow yourself to feel more calm,
More relaxed.
And with every out breath,
Allow yourself to feel more calm,
More relaxed,
And more at peace.
Now let's relax all parts of our body.
With every out breath,
Relax your muscles more and more.
Starting from the top of our heads,
All the way down to the tips of our toes.
Take a deep breath in and a deep breath out.
Relax your head,
Your face,
Your neck,
Your throat.
Take a deep breath in and out.
Relax your shoulders,
Your upper arms,
Lower arms and hands.
Take a deep breath in and out.
Relax your chest,
Your belly,
Your back.
Take a deep breath in and out.
Relax your hips,
Your upper legs,
Your knees.
Take a deep breath in and out.
Relax your lower legs,
Your feet,
And your toes.
Take another deep breath in and a deep breath out.
Relax your whole body.
Allow any tension,
Any stress,
Any thoughts to go away.
Release any tension you may feel.
Without you feel how your body is sinking into the bed more and more.
Feel how your body is becoming heavier and heavier,
Sinking all the way down into the bed and into the ground below.
Imagine your body to be fully empty.
No bones and no muscles inside.
Notice how your body is becoming motionless,
Weightless,
Spacious.
Let's stay still here for a few moments.
Now imagine there's a bright,
Warm sun shining on your face,
Feeling so comfortable.
And now imagine you open your mouth and swallow the sun deep inside your body.
With every breath in,
Feel your belly expand with the sun deep inside.
With every breath out,
Feel your belly shrink,
Becoming smaller.
Keep breathing deeply and maintain your awareness with the sun in your belly.
And notice how the sun is so warm and comfortable,
Making you feel sleepy.
Feel how your body is becoming heavier and heavier,
Sinking into the bed below.
And now you can repeat the mantra in your mind while maintaining your awareness at the sun in your belly.
Relaxed and sleepy.
Relaxed and sleepy.
Relaxed and sleepy.
Relaxed and sleepy.
Relaxed and sleepy.
Relaxed and sleepy.
Sleep well.
Relax and sleep well.
Relax and sleep well.
Relax and sleep well.
Relax and sleep well.
Relax and sleep well.
Relax and sleep well.
