I'm Sinead Gordon and I am so glad you're here.
I'm a mindfulness meditation teacher and this session is a guided meditation for deep sleep.
But before we get started,
I just want to acknowledge a few things.
The practices I share are rooted in ancient mindfulness traditions that originated in South and Southeast Asia and I offer them here in a trauma-informed,
Secular way.
I also just want to remind you that the space is yours.
There's nothing you need to get right,
Nothing you need to push through.
You are in full control of your experience here.
My guidance,
It's just an invitation.
Your body and your spirit get the final say.
Let's begin by settling yourself into a comfortable position in your bed.
Go ahead and get all nice and cozy under the covers.
Make sure your surroundings are quiet and peaceful.
You can position your body in a way that feels good for you.
And when you are ready,
You can gently close your eyes.
I invite you to begin with me by taking a few deep breaths.
Breathing in through the nose for the count of four and breathing out through the mouth for the count of six.
Breathing in for one,
Two,
Three,
Four and breathing out for two,
Three,
Four,
Five,
Six.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in for one,
Two,
Three,
Four and breathing out for one,
Two,
Three,
Four,
Five,
Six.
Allowing the breath to relax now.
Let it be soft and natural.
Maybe you can notice a bit of relaxation you're feeling.
Notice your body resting,
Feeling very comfortable.
And now we're going to relax every part of your body one by one.
So let's start at your feet.
Fill your toes.
Give them a little wiggle.
And imagine that your feet are becoming very heavy.
Maybe imagine as if your feet are being covered in sand.
Allow that weight to slowly move up your legs.
Relaxing your ankles.
Then allowing the relaxation to spread to your calves and then your knees.
Moving up to your thighs.
Feel your legs begin to fill with heaviness.
Allow the heaviness to move up into your hips and your pelvis.
Feeling very peaceful and heavy.
Relaxing your body fully.
You feel the comfortable weight at your lower belly now.
Moving up across your belly button and all the way up into your chest.
Moving your attention very gently to each area.
Softening and relaxing your body fully.
And now allowing the relaxation to move into your shoulders and your neck.
We store a lot of tension from the day in these areas.
Give these parts some extra time and attention to release the stresses and the tension they may be holding.
And once your shoulders are feeling relaxed and comfortable,
Allow the gentle heaviness to start moving down your arms.
Feeling the relaxation flow past your elbows,
Into the wrists,
And all the way down to your fingertips.
Gently allowing the weight to move up into your face and your head.
Relaxing your face.
Unclenching your jaw.
Ease the space between your eyebrows.
Relaxing your cheeks and your eyelids.
Your eyelids to rest heavy.
And feeling your whole body relax now.
Free of any stress.
Free of any worry.
Free of any discomfort or tension.
You are resting here peacefully.
Drifting off to sleep.
Staying with this comfortable heaviness for a moment.
Focusing on your breath.
Breathing in 1,
2,
3,
4,
And breathing out 1,
2,
3,
4,
5,
6.
Breathing in 1,
2,
3,
4,
And breathing out 1,
2,
3,
4,
5,
6.
And breathing out 1,
2,
3,
4,
5,
6.
Breathing in 1,
2,
3,
4,
And breathing out 1,
2,
3,
4,
5,
6.
And one last time,
Breathing in for 1,
2,
3,
4,
And breathing out for 1,
2,
3,
4,
5,
6.
Allow the heaviness to flow out of your body slowly.
And as it leaves,
Your muscles are left completely relaxed and light.
Allow this feeling to comfort you and carry you to sleep.
Allowing any thoughts to drift away now.
Feeling very relaxed.
Knowing that you will wake up refreshed and energized.
Until next time.
