Welcome to the Smiling Your Way Back to Sleep meditation,
Where you will be gently guided back to the land of Nod in no time.
Begin by lying flat on your back,
With your arms to your side in Shavasana.
If lying flat on your back isn't comfortable for you,
Simply get into your favorite sleep position and allow your eyelids to fall heavy here,
Giving in to the weight of gravity.
There's nowhere you need to be,
Just be here now,
In the comfort of your room and in the comfort of the bed in your room.
Take a nice deep breath in through the nose and allow the breath to fill your stomach.
Then slowly exhale through the mouth,
Like you're blowing through a straw.
Let all that stale air leave your system.
Continue to breathe naturally here.
Allow your body to weigh heavy where you are.
Let the bed support every bone in your body,
Every muscle,
Every joint.
Soften any wrinkles in your forehead and let the muscles in your jaw relax.
Let your tongue rest at ease.
Just continue to breathe naturally,
Observing the direction of air flowing in and out of your nostrils.
If you notice your mind wandering off,
Simply acknowledge that it did,
And that it's completely okay that it did,
And gently guide your attention back to your breath.
You might like to try putting your left hand over your belly and your right hand over your heart to more deeply connect with your breath.
With each inhale,
Feel your belly slowly rise,
And with each exhale,
Feel your belly softening more and more.
Continue following the rhythm of your breath as it gently rocks you back to sleep.
With each inhale,
You might begin to notice each exhale lengthening more and more.
Whatever you notice is perfect.
Simply allow each breath to empty itself fully out of your lungs,
Releasing any stress from the day and melting any worries away.
Notice now how easy it is for a smile to gently form on your lips in this moment,
While your mind is empty and your body relaxed.
And how easy it is to breathe deeply in this empty space,
Knowing you are safe and that you have all that you need,
Right here,
Right now.
Continue to bask in the comfort of this knowing as you drift off to dreamland.
Sweet dreams beautiful.
Namaste.
