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Hello, and thank you for joining me for today’s guided meditation: a Sleep Talk Down intended to send you off for sweet dreams and a deep rest all night long.
Together we’ll find a comfortable resting position. Make sure that you have a blanket and a pillow, that you’re the right temperature. Take an extra moment now to fuss over yourself just a little bit.
How can you make yourself just a little bit more comfortable?
And once you’re ready, relaxing into the surface beneath you and letting the body get heavy, feeling the weight of gravity, pulling on your resting body and let your limbs get heavy.
Let your hands rest, all of the muscles letting go, and letting all of the muscles in your feet go just relaxing. There’s nowhere to be now, now is the time to rest.
And we’ll find the breath wherever it is in the body. Maybe you feel it at the nostrils, in and out.
Maybe you feel your chest rise and fall. There’s no need to change the breath. We’re just finding it where it is going, easy.
There’s nothing left to do today. Letting the to-do list fall away and letting any worries, just set them aside for now, you can come back to them later. And any revision of the day that comes forward, let it come forward and review.
Let yourself re-remember the joy or the happiness or the gratitude that you felt today.
And as you bask in that, we will imagine together somewhere natural to relax. Maybe it’s a beach, a forest, a meadow. Maybe it’s somewhere from your past, somewhere imagined.
Just let that natural image come to mind, perhaps you’re in a garden. And let your mind fill with details of this image: the sun on your skin, the gentle breeze, the way your shoulders relax and release all worries here. Imagine the surface beneath you. And what does it feel like?
Letting your imagination go a little wild here, visualizing this relaxing natural space and making it uniquely yours.
And you’ll find a place here to sit and rest and take in your surroundings. You’ll allow yourself to drift off into sleep, letting the body melt away into sleep. The mind calming, quieting, following the breath and letting the eyebrows rest, the jaw relax and the tongue relax, the throat and chest, letting the shoulders rest further into the surface beneath you, feeling the weight of the elbow joint, the weight of the wrist joint, and letting every vertebrae of the spine melt into the surface beneath you.
And the hips. Not holding or forcing any movement or tension, just melting and feeling the bones of the legs heavy and warm, and feeling the knee joint easy in space.
Just resting.
And as, as I leave you here with the breath, give yourself permission to drift off into a deep, relaxing sleep, trusting that you’ve done your best today. And that tomorrow you will create a new day and begin again.
But for now, it’s time to recharge and plug back in.
Wishing you an incredible sleep, with love, Esta.
with love , Esta 