Welcome to your sleep meditation.
Get as comfortable as you can lying down in your bed and close down your eyes.
Start to bring your awareness to your breath,
Where the breath is sitting in the body,
Noticing the length,
The pace of your breath and starting to slow the breath down.
Starting to send the breath down into your belly,
So as you breathe in the belly expands like you're blowing up a balloon inside of your belly,
It lifts and rises on your inhale and as you exhale the belly draws back to your spine.
Take four more breaths like that,
Breathing in to the belly and breathing out.
Now taking your awareness to the back of your body,
The back of your head,
The back of your neck,
The back of your shoulders,
Your spine,
The buttocks,
The top of your legs,
The backs of your knees,
Your calves and your heels,
The backs of your arms,
All the way to your hands and just feel the entirety of the back of your body getting heavier and heavier and heavier as the back of your body drops deeper and deeper and deeper into your bed.
We will now take a scan of the body,
I will name various body parts and all you need to do is take your awareness to that body part and feel that body part soften.
Let's start with the face,
The forehead,
Cheeks,
The jaw,
Left upper arm,
Left lower arm,
Middle finger,
Ring finger and pinky finger,
The top of your right arm,
Right elbow,
Lower right arm,
Index finger,
Middle finger,
Ring finger and pinky finger.
Taking your awareness to your chest,
Feeling the chest soften and relax,
The belly,
The entire front of the body,
The entire back of the body,
The entire head,
Everything is soft,
Heavy,
You're dropping deeper and deeper into sleep,
Deeper and deeper and deeper into sleep,
Deeper and deeper into sleep,
Deeper into sleep.
