Hello and welcome to this short sleep meditation.
Let's begin by assuming a comfortable posture.
Whether you choose to lie down or sit upright,
Make sure that your body is well supported and comfortable.
Now let's take three slow,
Conscious nasal breaths.
Slowly breathing in through your nostril,
Staying completely aware of the sensation of breathing in.
And breathe out from your nostril,
Feeling a sense of letting go.
Another conscious slow inhale through the nostril.
And a slow,
Conscious exhale out the nostril.
One last time,
Breathe in through your nostril.
Feeling up your lungs,
Feeling up your abdomen.
And breathe out,
Feeling a sense of letting go.
Now that we have arrived at the end of the day,
Acknowledge that the day is past.
All the work and play for the day has been concluded.
And the only thing to do now is to rest and rejuvenate your mind and your body.
Continuing to take slow,
Conscious breaths.
Take a moment to acknowledge that your body has worked in harmony with you to achieve all your endeavors related to work and play throughout the day.
And now it's time to give it the rest and relaxation it deserves and requires.
As you think about your body,
If you notice any tension points in your shoulder,
Your neck,
Your lower back,
Acknowledge the hard work it does all through the day to support you in your endeavor.
And rest a loving,
Appreciative,
And gentle awareness on those tight points,
Sending it the rest,
Relaxation,
And flexibility it requires.
Now bring your awareness to your mind and your heart.
All through the day,
They work together with you to help you be creative,
Feel different emotions,
And experience your day fully.
With that sense of appreciation,
Acknowledge that now it's time to give it the rest and relaxation it deserves and requires.
Along with your mind and your body,
Take a moment to feel a sense of appreciation for the experience you had today.
And with a slow inhale and exhale,
Simply let the day go.
Just as your mind and your body work throughout the day to help you with your work and play,
Now it is working in harmony with you to prepare you for a good night's sleep.
Give your mind and the body the permission to go into a relaxing,
Deep sleep.
Perhaps you might also send appreciation to the warmth and the comfort of your home,
Your bedroom,
Your inviting bed.
And know that your body and your mind is ready to let go of the day completely and go into a good night's sleep.
Let's close the meditation with one slow,
Conscious inhale through the nostril.
And a slow,
Conscious exhale through the nostril,
Feeling a sense of letting go of not only the day,
But also the experience of this meditation.
Have a restful,
Deep sleep tonight.
