This 10 minute meditation practice will allow you to slow down,
Soften and relax into a restful and restorative sleep.
To begin,
Come to lay down in your bed with your feet about hip distance apart,
Allowing your feet to fall outwards.
Bring one hand to your belly and the other to rest gently over your heart space.
Begin to deepen your breath.
Inhaling into your belly,
Feel it gently rising and expanding beneath your hand.
As you exhale,
Feel your body softening into the bed,
Becoming heavy and relaxed.
Inhale,
Feeling your belly expand.
And exhale slowly,
Feeling it fall and relax.
And again,
Inhale,
Feeling your belly rising,
Expanding.
And exhale,
Feel it gently falling.
Continue to breathe deeply,
Allowing your inhales to be full and your exhales to be long and slow.
Gently allow your hands to come to rest on either side of your body,
Palms facing up.
Now is the time to allow your mind and your body to come to stillness.
Gently bring your attention to the top of your head.
Relax the top of your head.
Relax the back of your head,
Bringing your attention to your brain.
Let your mind relax and dissolve into a soft stillness.
Bringing your attention to your eyes,
Relax your eyes,
Soften the corners of your eyes.
Relax your jaw,
Your cheeks,
Soften the corners of your mouth.
Bringing your attention to your neck and shoulders,
Allow them to relax and melt into your bed.
Relaxing your upper back and your chest,
Taking a moment to feel your heart beating gently.
Bringing your attention to your arms,
Relax the top of your arms,
Your forearms.
Bringing your attention to your hands,
Relax your palms,
The tips of your fingers.
Bringing your attention to your belly,
Relax your stomach,
Relax your lower back.
Bringing your attention to your hips and pelvis,
Allow this area to soften,
Relax,
And become heavy as you melt further into your bed.
Bringing your attention to your legs,
Relax your thighs,
Relax your knees,
Relax your calf muscles,
Your ankles.
Bringing your attention to your feet,
Relax the soles of your feet,
Relax your toes.
Allow the sensation of ease to flood your body as you melt deeper and deeper into your bed.
Feeling completely relaxed,
Completely at peace,
And ready for a loving and restorative sleep.
Sweet dreams.
