Relaxation Into Sleep

Hi friends!

One of the main requests I have for meditations is a meditation for sleep.

So this meditation is calming and it will bring you relaxation.

And you will have no ending instruction or music.

So you can do this meditation lying down and allow your legs to rest in a comfortable position.

You can place your arms by your side and your hands on your belly.

Begin by noticing your breath.

Pay attention as best as you are able to the physical movement of breathing.

Your belly rising and falling.

Your chest contracting and expanding.

The air moving in and out of your nose.

Gently move your attention to the sensations in your face.

Relax your eyes,

Your eyebrows.

Soften and let go of any tension.

You can bring a smile and soften your jaw.

Let your shoulders feel heavy.

Relax your upper arms.

Your lower arms.

Your hands and your fingers.

Relax your legs and your feet.

This is an opportunity for you to rest and relax.

Relax into your body,

Into your senses.

Thoughts will come.

Maybe you'll be caught up in the past or future.

Thoughts are only thoughts.

Notice them and come back again to noticing the breath.

Breathing in and breathing out.

There's nothing you need to fix or change right now in this moment.

And come back to the next breath.

Noticing the body breathing.

Noticing your belly moving up and down.

Your chest expanding and contracting.

The air moving through your nose.

And relaxing with each breath.

Relax.

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