welcome to this short meditation you can practice before bed hit pause if you need to and make sure you've done everything necessary to be prepared to fall asleep after the meditation and when you're ready come back you may practice this while in bed or seated in a comfortable chair whatever feels best for you either way just take a moment to let your body get nice and comfortable let your spine be straight shoulders rolling back just a bit to open up your heart letting them drop down away from your ears allowing your hands to rest in
your lap with your palms facing downwards and when you're ready lovingly close your eyes [Music] tune your awareness in on your breath [Music] feel a sense of expansion on every inhale and a feeling of release on every exhale [Music] really allow yourself to notice the sensations that are associated with your breath if thoughts come and go that's okay don't judge yourself for it instead just return your focus to your breath and the words you are hearing as you feel yourself sinking more deeply into your breath you allow yourself to think about what you did today
that you appreciate too often at the end of the day we think about what's left undone but right now you intentionally focus on that which you did that you are grateful you did it could be anything from brushing your teeth to some major accomplishment nothing is too small take a moment to feel grateful to yourself now [Music] as you consider all you did today all you got done say to yourself out loud or in your mind you did good today [Music] take a nice deep breath in stomach and rib cage fully expanding holding your breath
at the top and when you're ready exhale with a sigh now allow yourself to set an intention for a restful sleep say out loud or in your mind i welcome in the most beautiful restful sleep tune in to the times in your life where you've had beautiful restful sleep recall what that feels like [Music] extend gratitude from your heart to all those times you had beautiful restful sleep with this gratitude in your heart you magnetize beautiful restful sleep into your experience now take your hands to your heart say thank you to yourself for being here
say thank you to the day for all that it brought you and whenever you're ready slowly bring your awareness back to the room around you unless you're in bed in which case you can keep your eyes closed and fall asleep either way have a beautiful night's rest you
