Thank you for joining me in meditation.
Today we'll be doing a guided meditation towards a deep and restful night's sleep.
You can also use this meditation just as a general deep relaxation tool.
So let's get started.
Find yourself a comfortable place to sit or lay down.
It might even be a good idea to get into bed.
Now feel your body settle.
Feel your body settle deeper and deeper.
Just feeling all of the energy in your body quiet down.
You might even feel your body get heavier.
Feel your breath starting to slow down.
The breath is still expansive,
But it's slowing down.
Sailing down at the end of a long day.
Keep your awareness solidly on the breath,
Allowing it to deepen further.
Feel the heaviness of your body where you were sitting or lying.
Feel the body sinking into wherever you are.
Let all your muscles relax.
Feel each muscle group getting ready for deep rest.
Feeling the muscles slacken and ease up.
Let your breath expand even further.
It's gentle presence throughout your body.
Feel your breath in the back of your neck pulsing.
Feel your breath in your shoulders and arms.
It's like a gentle summer breeze.
Feel your breath from the back of your neck down through your spine.
Just releasing anything that might be there.
Feel your breath in your hips,
Your legs,
Your knees,
Your calf muscles,
Your ankles,
Your feet and toes.
And feel this relaxation expand.
Let the world slow down even more.
Your sense of relaxation is becoming deeper and deeper.
Your thoughts are vanishing.
Your heartbeat is soft and relaxed.
With your eyes closed,
You sense the awareness of your world getting smaller.
You start to let go of the day's activities,
One activity at a time,
Gently and peacefully and with purpose,
Like going from room to room,
Turning off all the lights.
Your breath is heavy now,
Very deep and very relaxed.
Your body is very heavy and feeling quite tired.
As you sit or lay where you are,
You think about movement and the stillness you are in defies any reason to move.
It is as if you are frozen in place.
Your aliveness simply surrenders,
Knowing you are quiet and at peace,
Finding ever more quiet and peace.
And if a thought does arrive,
It simply leaves.
There is no need to expand or encourage it.
The space between thought is getting larger and larger.
Your mind is becoming clear and free.
The heaviness of your body wants sleep.
The gentle almost whisper of your breath wants sleep.
Your awareness senses quiet and peace.
You are ready for sleep.
Every part of you wants sleep and it is becoming harder and harder to stay awake.
Your eyes are heavy.
Rest and sleep has never felt more desirable.
You feel yourself drifting.
You are at the edge and know this feeling,
A feeling where sleep must come.
Nothing can prevent sleep from coming now.
You let your mind gently whisper this to the universe.
I will sleep deeply through the night,
Through until the time I need to wake.
And when I wake,
I will feel fully vital,
Regenerated,
Clear-headed and healthy.
You sense consciousness fading.
The breath is like a candle flame,
Dancing so quietly it can't be heard.
You are ready.
The deep beauty of sleep is upon you.
You are now asleep and will awake when you need to.
You are sleeping soundly now.
Enjoy this deep and restful sleep and all the benefits it will bring you.
Namaste.
