It's time to relax into sleep.
Time to draw a line under the day,
Reduce distractions and find deep rest.
The goal of this meditation is for you to fall asleep during it,
So take a moment to get yourself set up for sleep.
You can pause this meditation while you get yourself situated.
You might feel comfortable,
But is there one more thing you can do to become even more comfortable?
Another blanket,
Adjust your pillow,
Change the volume,
Make your last adjustments and then take a big deep cleansing breath.
Snuggle yourself in,
Wriggle a bit to get super cozy under your blankets.
Think about how a dog or a cat settles in for a nap,
They might circle and then shuffle into their bedding,
I'd like you to do a human version of that.
We are going to go through some relaxation exercises together and then listen to this lovely gentle music as you fall into slumber.
I'll slowly reduce the volume of the music so you can drift off to sleep lullaby style.
Your day is done and it may have been very quiet,
Or perhaps full of lessons and gifts.
If your mind is racing from some of these events,
Try and think what will help.
You can pause this meditation and make some notes if you aren't ready to release the events of the day just yet.
If you're ready to rest,
Then let's begin.
Close your eyes if you haven't already.
We're going to start by becoming aware of our breath,
Noticing if it's fast or slow,
Deep or shallow.
Where is your breath moving to?
Your lungs?
Your belly?
Or is it so shallow you barely notice it?
Breathe more deeply so you can feel your chest and belly expand and contract,
Expand and contract.
If you're breathing through your nose,
Try and feel the air moving in and out.
Can you detect a temperature change on the way out?
Can you feel it pass over your top lip?
Slow your breath down,
Especially the out-breath.
Let's count for a while.
I'll increase our inhales and exhales as we go.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Breathe out,
Two,
Three,
Four,
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Breathe out,
Two,
Three,
Four,
Five,
Six,
Breathe in,
Two,
Three,
Four,
Five,
Six,
Hold,
Two,
Three,
Four,
Breathe out,
Two,
Three,
Four,
Five,
Six,
Breathe in,
Two,
Three,
Four,
Five,
Six,
Hold,
Two,
Three,
Four,
Breathe out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Breathe in,
Two,
Three,
Four,
Five,
Six,
Hold,
Two,
Three,
Four,
Breathe out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Breathe in,
Two,
Three,
Four,
Five,
Six,
Hold,
Two,
Three,
Four,
Breathe out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Let your breath return to normal.
Try and feel your body move like a wave as you breathe,
Slowly expanding and then slowly relaxing,
Slowly expanding,
Slowly relaxing,
Slowly expanding,
Slowly relaxing.
Take your attention to your head,
Notice the crown of the head,
Is it tingling?
Notice the muscles of your face,
Are they relaxed?
Is your jaw loose?
If there is tension anywhere,
Send breath to that place to help it relax.
You can also do some gentle self-massage,
Particularly on your jaw and neck if there is tension.
Become aware of your neck and shoulders,
Roll your head gently from side to side and perhaps slowly shrug your shoulders and then melt them back into your bed.
Repeat this a few more times,
Feeling the weight of gravity gently push you towards Mother Earth.
Notice your torso move as you breathe,
Check in with your belly,
If there is anxiety present,
Deepen your breath in that area,
Maybe exhale through pursed lips slowly and gently.
You could try hugging yourself,
Comforting yourself and telling yourself that this too shall pass.
All is well in this moment and we are safe together.
Are your arms feeling heavier and more relaxed?
You might like to circle your wrists or give your forearms a stretch or rub,
Particularly if you work with your hands or at a desk.
How about your legs?
You can gently tense the muscles for a moment and then relax.
How about your legs?
You can gently tense the muscles for a moment and then relax.
Relax,
Tense and relax.
Feel your legs sinking into the bed.
Become aware of your whole body lying in bed,
Resting and recharging.
Feel relaxation slowly sweep down your body as you breathe out.
Feel a peaceful glow as you breathe in and a wave of relaxation as you breathe out.
Even if sleep eludes you,
You are here resting.
You are doing the best thing you can as rest is so important for all of us.
If your mind is wandering off,
Just notice that and return to being aware of your breathing.
You can count your breaths in groups of five to give your thinking mind something to do while your body moves towards deep rest.
Breathe slowly,
Letting any last remaining tension leave your body.
Letting any last remaining tension leave the body and melt away.
Give thanks for your warm bed and feel your body relax into the mattress.
Feel relaxation move through your body as you breathe.
I'll say goodnight now and let the music slowly fade out.
Sleep well.
Goodnight.
You
