- [Kelly Boys, Mindfulness Trainer]
Hi, I'm Kelly Boys. Welcome to this meditation practice for sleep. In this practice, we'll build an inner resource, a place in our mind's eye where we feel comfortable, safe, and supported to be carried into a deep sleep. Feeling safe and secure in our bodies is a human right, and it's something that we can actually build if we bring attention to it. So in this meditation, we'll build an inner resource and we'll do breathing and body scan practices to allow the body to be carried into sleep. So begin by settling in whatever position you find. Can it be one that you could eventually simply fall straight into sleep? Perhaps you're lying on your back with your palms face down on the surface that supports you. Your feet, hip with distance apart or further. And your eyes closed. Begin by tuning into the breath. This is always the first step in meditation where we bring attention to the natural flow of breath in, flow of breath out, without judging, simply noticing our own breathing, our own aliveness. As you do so, you may also feel any emotions or some thoughts from the day. Can you welcome those to be here? Not refusing them. But also just allow them to be in the background, knowing you'll tune into those tomorrow. But for this moment, you're letting your attention be on your breath and on building an inner resource for deep sleep. As you breathe in and out, you notice that your belly chest rises and falls with each breath. Feeling the entire backside of your body as it rests against the surface that supports you. Let's build an inner resource. So bring to mind, this may be a place or a memory that when you're here, you feel completely safe, secure, at ease. You feel like you can fully be yourself. You can let your guard down. So this may be something in your imagination, somewhere you've never been, and this could also be a memory like being with a loved one or a pet or a place in nature. But can you let this inner resource fill itself out with all of the senses? So notice what are you seeing, hearing, tasting, and smelling. The sense of air on your skin. Bring all the senses to bear on building the inner resource. It will help you to embed it in your psyche in a way that can support you to return to it at any moment. Notice how you're feeling. If you're speaking or not, what you're thinking. But the invitation is, that in this memory, in your mind's eye, or this place in your imagination, you're completely free, deeply at ease, and you feel connected to yourself. No obstacles. You're just able to be, to be free, to feel a sense of contentment and ease. So continue to allow this image to feel itself out. And as you do so, can you make contact with the felt sense in your body of how it feels to be here, to be supported like this, safe. This may even be, if it's in your imagination, safer than you've ever felt before. And if so, can you allow that to be your firsthand felt experience in this moment? Perhaps it's a feeling of being safe with yourself, being connected, and perhaps it's more about the scenery, the place you're in, people or animals that you're with. Let yourself be creative here. And as you do so, continue to make contact with the images and also with the felt sense in your body of ease, wellbeing. Perhaps you notice that your breath begins to lengthen, in particular, the exhale. Your body and mind gets to know that it can relax. You're safe, you're held. Held by the divine. Held by your own connection with yourself. Even if you also have opposite feelings from this, you can acknowledge those. That's natural. But can you allow your attention to remain on these feelings of inner resource? It's hard for our minds and brains to focus on what's good 'cause of our negativity bias. So we actually have to train our brain through meditation to allow ourselves to hang out with what's good, what's pleasant, what's safe. So that's what we're doing here. Continuing to build your inner resource. Rest here. Breath coming and going. Feelings of ease and safety and wellbeing. Maybe you have your own words that come to you for how you feel when you're here. Maybe there's one image in particular that encapsulates this feeling. If so, bring that image to mind. Connect it with the body feeling. And then know that you can return to this place at any moment during this meditation or during your life where you can feel this inner sense of resource. No matter what's happening around you, that you have this refuge. It may be a sacred space. Whatever it is, allow itself to continue to be in your mind's eye and the felt sense of your body. Now, keep the inner resource as a felt sense in your body, and then allow the images to begin to fade into the background. We'll continue with this meditation for sleep doing a body scan, breathing, sensing your head and neck, eyes and ears, jaw, releasing and relaxing any tension. Sense your shoulders releasing and relaxing any tension. Your upper arms, your elbows, lower arms, wrists. Hands. Relaxing your entire arms and hands, shoulders. You may feel a quality of spaciousness, ease. As you do so, you may also allow your body to sink into the surface that supports you. Feeling the breath coming and going, belly rising and falling. Now, notice your hips. Let any tension release into the surface that supports you. Your upper legs. Knees. Lower legs. Heels, feet. Relaxing your legs and feet, your hips. Breath coming and going. Feeling now your whole body. Legs and feet, torso, arms and hands, head and neck. Whole body resting here, relaxing any tension, inviting in the felt sense of the inner resource. I'm okay just as I am in this moment. There's nothing I need to do, no one I need to be, nothing I need to know or get to be more whole than I am right now. So feeling your own wholeness as you relax your entire body into the surface that supports you. Inviting these qualities of ease, of wellbeing, feeling safe and secure. These are good feelings to feel. It's okay to allow in these positive feelings of security, of being free. Having your guard down. In this moment, perhaps acknowledging, "I'm safe with myself and I'm held by life." Feeling that gentle flow of breath in and out, and the whole backside of your body as it rests against the surface that supports you. You may find that your mind starts thinking. If so, can you return your attention to the felt sense of your whole body globally, the whole backside of your body, left and right sides, the front side of your body. Bringing attention again to that quality inner resource of ease, of restfulness. Perhaps there's even a sense of joy or deep inner connection with self, with spirit, with all of life. Perhaps even imagining yourself going into a deep sleep and then going through your day tomorrow, carrying this inner sense of freedom. Of wholeness. And living that gift into the world. Feeling this as your birthright is a human right to be able to feel good, safe, and supported. So giving that to ourselves in this moment, even when it may not be reflected in others or the world around us. Taking this moment to bask in a connection with self, with spirit. This inner resource of holding, of deep self-knowing, and of safety. Breath coming and going. Sensing again your whole body globally. Exhaling into the surface it supports you. Letting go of anything unnecessary, whether in your mind or body, any contractions or tensions. And allow them to dissolve into the surface it supports you. And what's it like to feel this qualities of ease and wellbeing? Simple meditation practice of being here, breathing in and out, feeling the global felt sense of your body with deep connection to self, to spirit, to all of life. As you're here again, imagining yourself going into a deep and restful sleep. As you emerge from that sleep going through your day tomorrow, feeling this background sense of wholeness, ease, rest. Deep okayness with who and how you are, allowing yourself to be carried by life, into sleep, into your days. Taking refuge in this inner resource that you're building, connecting to. Allow yourself to return to this feeling of inner resource at any moment. Perhaps every evening before sleep, returning here, connecting, and letting go to the supported sleep.