Meditation for good sleep

DONNA D'CRUZ: Welcome to your sleep journey.

This is Donna D'Cruz and I will be your guide. We will journey together beyond the basic mechanics of sleep.

We will travel to the transcendent, powerful, and mystical zone of deep rest.

Be sure that you're comfortable. Stay with your breath.

Breathing in through the nose and out through the nose. No stress, no judgment, no ego.

There's no struggle here. There is just you and your breath.

There is just you and your breath. Allow yourself to feel the bed around you.

Arrange your pillows so that you are most comfy,

lying on your back, face up.

Stay with that breath. Breathing in and out.

Breathing in and out. Feeling your body.

Allow any tensions that you've had from the day before.

Any troubles, any burdens, any stress to be laid down.

Allow them to be released. They are done with.

And check in with the body. Allow yourself to feel your toes.

Give them a little wiggle. Feel your toes.

Tense them up just for a moment and let them go.

Feel your feet. And then feel your heels and your ankles.

Traveling up the body. Allow yourself to feel your ankles, back of your calves,

in front of your calves, the shins.

Traveling up the body. Allow yourself to feel your knees, front of the knees,

back of the knees. Feel them pushed into the bed.

The bed receiving your weight.

Allow yourself to sink even more heavily into the bed

as we totally begin to relax. The body unwinding.

All the stress being let go. And then feel your legs as you put your attention to the body.

The legs, the quadriceps, and the front.

Feel the back and the hamstrings, your glutes, and feel the hips.

And feel you're front and breathe.

And then put your attention into the tummy. Keep breathing.

Stay with your breath in and out. Allow your attention to go into the hips.

Go all the way up the back, the spine, past the sacrum. Same in the front.

Coming up the solar plexus, traveling up into the heart, put our attention into the body and just allow it to relax.