5 Minute Meditation To Fall Asleep

Let's get ready to rest and find a peaceful slumber.

Lying in a comfortable position,

Arms and legs resting heavily around you.

Just breathing through the nose,

Let's inhale and exhale.

As you try that again,

On the next exhale,

Maybe you relax your neck so that it's fully supported by your pillow.

Following the breath,

On the next exhale you might relax your eyebrows and your forehead,

Smoothing out those muscles.

Then focusing on relaxing the jaw.

And if you haven't already,

Then letting the next exhale soften the eyelids until you find them closed.

This is the end of your day.

Everything you have done today can be let go of.

Right now,

We are simply preparing to rest.

As a way to wave a final goodbye to today,

Contemplate something you are grateful for.

It might be for someone around you,

For something you've done,

Or for something that happened to you.

Even if it's simply for brushing your teeth before getting into bed,

Find some way to show yourself gratitude.

Let's bring our minds back now,

Feeling your body supported by the bed.

How does it feel?

As you breathe into it,

Can you feel it getting heavier?

Can you sink any more into your body?

With each breath,

Find yourself becoming more and more relaxed.

Let the bed completely support you.

You are safe,

You are comfortable,

You are ready to sleep deep.

Notice how your breathing has slowed,

How the air feels cool as you inhale.

Maybe you feel it in your nose or your throat.

Can you feel the warmth on the exhale?

That warmth comes from you.

You are warm,

You are peaceful,

You are ready to drift off to the remaining sounds of this track.