Welcome to this deep sleep guided meditation.
Settle yourself into a comfortable position in your bed.
Go ahead and get all nice and cozy under the covers.
Make sure your surroundings are quiet and peaceful.
Position your body in a way that feels good for you.
And when you are ready,
Gently close your eyes.
Let's begin by taking a few deep breaths,
Breathing in through the nose for a count of four,
And breathing out through the mouth for a count of six.
Breathing in for one,
Two,
Three,
Four,
And breathing out for one,
Two,
Three,
Four,
Five,
Six.
Breathing in for one,
Two,
Three,
Four,
And breathing out for one,
Two,
Three,
Five,
Six.
Breathing in for one,
Two,
Three,
Four,
And breathing out for one,
Two,
Three,
Four,
Five,
Six.
Allowing the breath to relax now.
Let it be soft and natural.
Notice the relaxation you are feeling.
Notice your body resting,
Feeling very comfortable.
And now we're going to relax every part of your body now,
One by one.
So let's start at your feet.
Feel your toes,
Give them a little wiggle,
And imagine that your feet are becoming heavy now.
Imagine as if your feet are being covered in sand,
And allow the weight to slowly move up your legs,
Relaxing your ankles,
Then allowing the relaxation to spread to your calves and then your knees,
Moving up to your thighs,
And your legs begin to fill with heaviness.
Allow the heaviness to move into your hips and your pelvis,
Feeling very peaceful and heavy,
Relaxing your whole body fully.
You feel the comfortable weight at your lower belly now,
Moving up across your belly button and all the way up into your chest,
Moving your attention very gently to each area,
Softening and relaxing your body fully,
And allowing the relaxation to move into your shoulders and your neck,
Where we store a lot of tension from the day.
Give these parts some extra time to release any tension.
Once your shoulders are feeling relaxed and comfortable,
Allow the gentle heaviness to start moving down your arms.
Feel the relaxation flow past your elbows,
Into your wrists,
And all the way down to your fingertips,
Gently allowing the weight to move up into your face and your head,
Relaxing your face,
Unclench your jaw,
Ease the space between your eyebrows,
Relax your cheeks and your eyelids.
Allow your eyelids to rest heavy and feeling your whole body relaxed now,
Free of any stress,
Free of any worry,
Free of any discomfort and tension.
You are resting here peacefully,
Drifting off to sleep,
And just stay with this comfortable heaviness for a moment,
Focusing on your breath.
Breathing in,
1,
2,
3,
4,
3,
4,
5,
6.
Breathing in,
1,
2,
3,
4,
And breathing out,
1,
2.
Breathing in,
1,
2,
3,
4.
Last time,
Breathing in,
2,
3,
4,
And breathing out,
1,
2,
3,
4.
Allow the heaviness to flow out of your body slowly,
And as it leaves,
Your muscles are left completely relaxed and light.
Allow this feeling to comfort you and carry you to sleep,
Focusing on your breath,
Allowing any thoughts to drift away now,
Feeling very relaxed,
Knowing that you will wake up refreshed and energized.
Namaste.
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