This meditation is meant to help relax the body and mind to prepare for sleep.
I recommend you listen to this audio clip lying down in a place where you can drift to sleep during or after.
So let's get in a comfortable position now.
It may take a few moments of turning back and forth,
Of wiggling in,
Grabbing your pillow or adjusting your blanket.
All of that is fine and encouraged.
I want you to get your body still and allow your mind to follow into a place of calm and peace.
Gently close your eyes and begin to notice your breath.
Don't force it here.
Don't worry about taking big or deep breaths just yet.
For now,
Just focus on the rise and fall of your chest.
Allow your mind to sync with your body with the breathing it is doing for you without you even having to ask.
Now,
When you're ready,
I want you to take a deeper breath in for four counts.
One,
Two,
Three,
Four.
Hold it slightly at the top and then slowly exhale through the nose or mouth,
Whichever feels most comfortable.
We'll do that one more time.
Let's breathe in for one,
Two,
Three,
Four.
Hold it and then gently and slowly let out your exhale.
You,
My friend,
Are tired.
Your mind is tired from the never-ending struggles and decisions it is making.
Your body is tired from the strong work you are doing to heal from the inside.
Your soul is tired,
Pushing you to new limits and emotions you did not even know possible.
Your being,
All of you,
Is tired.
And now,
Now it is time to rest.
It is time to honor your mind,
Your body,
And your soul through sleep and relaxation.
Some of the best healing work you can do is when you are sleeping.
Take another breath in here and slowly let it release.
You are safe.
You are comfortable.
You are cozy here.
It is time to relax.
Melt into the surface you are on.
Allow your head to feel heavy on your pillow.
Relax your eyelids.
Remove any tension in your face.
Breathe again and remind your chest and mid-body that it is time to sleep and melt away.
Breathe into your legs and tell them to be still.
You are comfortable and ready to sleep.
Your body needs and deserves this rest.
It is time to regenerate and time to heal.
You are safe.
You are right where you need to be.
Relax in.
Feel the peace.
It is time to gently drift away.
