Welcome to this sleep meditation practice.
Take a moment to settle into a relaxed position,
Ready for sleeping,
And then scan your body to see if there is anything that you can do to make yourself a little more comfortable.
Now silently repeat to yourself a few times that you are entering into a deep sleep where the whole body and mind are relaxed and at rest.
Now take a moment to remember or imagine a place where you feel a sense of calm,
Peacefulness and safety.
You can imagine anything here in your safe space that contributes to a sense of calm and well-being.
And as you imagine yourself here,
Notice how you feel.
Perhaps a sense of relief or calm.
Take some time now to feel the effects of your safe space.
Now become aware of the sensations of your entire body.
Feel the contact points of your body on the surface below it.
The contact points of your skin with different textures.
And the caress of the air.
Then bring your attention to your body breathing.
Just observing it without judging or changing it.
Feeling the body expanding with the inhale and relaxing with the exhale.
The abdomen relaxes with every exhale.
Feeling your body softening and getting heavy with each exhale.
You don't have to do anything.
You don't have to think about it.
You can just feel your body breathing.
Invite and nurture the feeling of your safe space.
And rest as you notice your body breathing.
And with each breath inviting the feeling of well-being in your whole being.
With each exhalation feel the sensations throughout your body as you feel yourself drifting off into a deep restful sleep.
Feeling the sensations in and around your mouth without thinking,
Just feeling.
The roof of the mouth.
Floor of the mouth.
Feel your lips and the muscles around your lips.
Feel the jaw releasing and softening.
Feel the sensations in and around your nose.
The movement of the breath inside the nostrils.
And the caress of air on the outside of your nose.
Feel your whole left eye.
And now feel your right eye.
Feel both eyes at once now.
Feel the left ear as sensation.
And the right ear as sensation.
Feel both ears at once now.
Without thinking about it,
Just feel.
Feeling the forehead.
The top of your head.
And the back of your head.
Feel your neck now.
Feel the left shoulder.
The left upper arm.
The left elbow.
Forearm.
Wrist.
Palm of the hand.
The back of the left hand.
The thumb and all the fingers of your left hand.
Feel the sensations throughout your left arm and hand now.
Heavy.
Relaxed.
Feel the right shoulder.
The right upper arm.
The right elbow.
Forearm.
The wrist.
The palm of the right hand.
The back of the hand.
Feel the sensations in the entire right arm and hand.
Without thinking about it,
Feel both arms and hands at the same time.
Feel your chest.
The abdomen.
Now feel your back.
The upper and the lower part.
Feel your entire torso now as sensation.
The movement of the breath moving the body.
Comfortable and relaxed.
Feel your pelvis now.
The left thigh.
The left calf.
The ankle.
The ankle.
Feel your left foot and all the toes of your left foot.
Feeling the whole left leg and foot all at once.
Heavy and relaxed.
Now feel your right thigh.
Right calf.
The ankle.
Feel your right foot and all the toes on your right foot.
Feeling the whole leg and right foot all at once.
Heavy and relaxed.
Now feel both legs and feet at the same time.
Both heavy and relaxed.
Feeling the front of your body now.
The back of your body.
Feeling the left side of your body.
The right side.
Feel the entire surface of your body as sensation.
With each exhalation it softens a little bit more.
Feeling the breath.
The heartbeat.
Calm and steady.
Whole body relaxed.
Heavy and comfortable.
Feeling well-being.
Peace and relaxation spreading throughout your body.
With each exhalation you soften a little bit more.
Feeling well-being throughout your body.
Head.
Arms and hands.
Torso.
Legs and feet.
Sense of peace,
Well-being and deep relaxation throughout your whole body.
Now allow your attention to dissolve.
A feeling of just being.
Enjoying deep relaxation.
Body and mind.
Calm and resting.
Being at peace.
