Good evening,
Welcome to your sleep meditation tonight.
It's time to put everything down,
Lay down,
Time to let it go and time to rest.
There's no rush here to settle,
You do all of that in your own time.
As you are starting to settle,
Let's just begin with a few sighs.
Sighing is the pressure release valve.
If you watch dogs,
They definitely sigh and they sigh to relax and release.
It works for us also.
So whether you're still settling or already nice and comfortable and cozy,
Do a couple of sighs,
Breathing in through the nostrils and then letting it all go,
Breathing out through the mouth.
Just one or two should do the trick nicely.
And then notice how your body is supported by the bed,
By the pillows.
And now let's go into a few long exhale breaths.
This is really simple.
All it means is that your exhale is going to be longer than your inhale.
And you can count or gauge this for yourself.
It's not a sigh,
It's just a longer exhale.
So as you're breathing in through the nostrils,
Feeling the approximate length and then breathing out again through the nostrils,
Just a bit longer than the breath you took in.
And this isn't a strong,
Controlled breathing technique,
But rather calm,
Spacious,
Quite gentle.
So let's keep going with these.
Breathing in,
Long,
Slow,
Spacious breath out.
Maybe we just do one or two more.
Now,
Bringing the attention to the top of your head.
Simply notice what you can feel on the top of your head.
Noticing the feeling of breathing.
Now coming down and feeling the sensations through your face.
Feeling the sensations through your neck to the top of the shoulders.
Feeling your arms.
Also your thumbs and fingers.
Feel your chest rising and falling with each breath.
Feel your hips.
Feeling your legs all the way down to the ankles.
Feel your feet.
Feel your toes.
Take another quiet and gentle sigh,
Letting it all go.
Now feeling the top of your head.
Feeling your face.
Noticing the rise and fall of each breath.
Feeling your shoulders.
Feeling your arms.
Feeling your hands.
Feeling the thumbs and the fingers.
Feeling your chest rising and falling.
Feeling your hips.
Feeling your legs.
Feeling your ankles.
Feeling your feet.
Breathing out,
Letting it all go.
Feeling the top of your head.
Feeling your face.
Feeling both shoulders.
Feeling both arms.
Down to your hands.
Feeling your thumbs and fingers.
Feeling your chest rising and falling.
Feeling your hips.
All the way down to the ankles.
Feeling your feet.
Feeling your toes.
Breathing out.
Letting go.
