Here’s a Sample of the “Sleep Meditation – Coming Home to the Breath” Guided Meditation Script:
So, welcome back to another guided sleep meditation.
So, taking some time to find a comfortable posture or position in your bed.
Making whatever adjustments you need to make in order to feel at ease and comfortable.
And taking a few moments just to relax the body.
Coming into a place of stillness and ease.
We can start by taking a few deep breaths.
So, breathing in deeply and breathing out slowly.
Doing that one more time, taking a deep breath in and a deep breath out.
And as with before, if you found it helpful or comfortable you can place one hand on your belly and another hand on your chest.
And doing this can help give you a sense for the movement of the breath.
In this laying down posture with a hand on the belly or the chest it’s very easy to get a sense for how the breath moves.
As you breath in, feeling the in breath.
And as you breath out, feeling the out breath.
And at the beginning of this practice you might try extending the breath.
Perhaps taking a few longer inhales and exhales.
If you find it useful you can use a four-count on the breath.
Breathing in for four.
And breathing out for four.
Now breathing in 2, 3, 4.
Breathing out, 2, 3, 4.
Breathing in, 2, 3, 4.
Breathing out 2, 3, 4.
And you can continue that at your own pace as long as you like.
You can stay with the four-count breathing or at any point you can always return your breath just to its natural rhythm.
Letting the body breath itself.
And in today’s practice you can use the breath as our anchor point.
Learning how to come back to the breath.
Using the breath as our home base.
