Hi there,
And welcome to this brief meditation that is designed to help your mind,
Your body,
Your heart,
And your spirit all get ready for a good night's sleep.
To begin,
I'll invite you to lie down in a way that feels comfortable to you.
And if it feels good to uncross your arms and lay them at your sides.
Let your feet,
If they are crossed,
Uncross and rest naturally on the bed or whatever you're laying down on.
And as you settle in,
We can take a nice,
Slow breath together.
Breathing in and releasing with a sigh.
I'll invite you to continue breathing with a really gentle attention as your body continues to settle.
Being aware with each inhale that this is you inhaling.
And being aware with each exhale that this is you exhaling.
In this moment,
As you prepare to move from awake into the space of dreams.
And as you breathe with this gentle awareness,
I'll invite you to slow the breath down.
So often during the course of our day-to-day lives,
Our breath comes quickly or suspends.
And you can begin to release that breathing nice and slowly in.
Enjoying the sense of expansion in the body as you inhale.
And then releasing it.
And as you slow the breath down,
I'll invite you to add just a layer of intention that with the exhale you are allowing your body to begin to release anything it's holding onto that may be standing in the way of you getting a full,
Restful,
Rejuvenating night of sleep.
We don't even really need to know what it is that we're releasing.
So we'll just set the intention together that on the next few exhales,
The body,
The mind,
The heart,
And the spirit have full permission to release anything standing in the way of deep relaxation.
As you continue to breathe,
We'll work a little bit with the energy in the body,
Inviting a sense of ever-deepening relaxation,
Release,
Warmth.
We'll begin by bringing awareness to the very top,
The crown of the head.
And you can imagine a gentle,
Soothing energy just beginning to spread down the body,
Inviting the eyeballs to relax in their sockets,
The muscles of the forehead to relax,
The jaw can just loosen and hang open easily.
That energy spreads down through the muscles of the neck and the shoulders,
Inviting them to release gently and easily.
Down onto the bed,
The muscles of the chest release and soften,
The solar plexus releases and softens.
And that gentle,
Easeful energy works its way down the spine,
Creating a little bit of extra space between the vertebrae so that they can spread out,
Relax,
Release any tension that they've been holding.
And that soothing,
Easing energy moves down through the belly and the lower back.
It swirls and moves through the hips,
Helping that whole area around the pelvis,
Lower back and hips release down into the earth,
Noticing that the more we allow the body to release,
Then the more the earth rises up to hold and cradle and support.
And that energy moves its way down through the legs and the knees,
The calves,
The ankle,
All the way to the very bottom of your feet.
So now the whole body gets to experience a deeper sense of ease,
Relaxation,
Heaviness,
And we can take a nice,
Slow breath together.
And as you continue to let your body get even heavier,
I'll make a gentle invitation to all the cells in your body,
All of the organs and muscles,
All of the fascia.
And that invitation is simply an invitation to rest so that you may be rejuvenated,
Recharged,
Healed,
So that you may dream beautiful dreams.
And when you wake,
May you wake feeling nourished,
Energized,
Deeply held.
May you cross easily into the realm of dreams and sleep,
And have a beautiful night of rest.
