Welcome to this deep sleep meditation,
Releasing anxiety for sleep.
This guided session will help you unwind,
Calm your mind,
And release the stored tension within your body and mind.
We will start with some powerful 4-7-8 breathing,
Which will activate your body's natural relaxation response,
Signalling safety and peace.
This practice will ease you into a state of deep relaxation,
Guiding you through a body scan to release stored anxiety within,
And finally leading you into a peaceful,
Calming sleep with affirmations that are designed to reprogram your subconscious mind for lasting calm and emotional balance.
So,
Settle into your comfortable position,
Getting comfortable wherever you're laying down,
Closing your eyes,
And take a moment to feel the weight of your body resting into the surface beneath you.
If you have any racing thoughts or feelings arise,
Try to simply just notice them,
Send them love,
And let them drift away like clouds in the sky.
This is your time to release,
To relax,
And to surrender,
And allow deep peace to wash over you,
So let's begin.
Gently place one hand on your chest,
And the other on your belly.
Feel the natural rhythm of your breath as it moves in and out.
Notice how your chest rises and falls with each inhale and exhale.
No need to change anything yet,
Just simply notice.
We are now going to shift into a 4-7-8 breathing pattern,
And we'll do this slowly.
We'll start with a 4-4-4 breathing pattern,
And then move into the deeper pattern.
Inhale deeply through your nose,
Let your belly expand,
1-2-3-4,
Hold your breath,
2-3-4,
And slowly exhale,
2-3-4.
Let's do this again,
Inhale deeply,
2-3-4,
Hold,
2-3-4.
Exhale slowly and fully through your mouth,
2-3-4.
We will now do 4-7-8 breathing.
Exhale fully,
Breathe in deeply,
2-3-4,
Hold,
2-3-4,
5-6-7,
Exhale slowly,
3-4-5-6-7-8.
Breathe in deeply,
2-3-4,
Hold,
2-3-4,
5-6-7,
Exhale slowly,
3-4-5-6-7-8.
Breathe in deeply,
2-3-4,
Hold,
2-3-4,
5-6-7,
Exhale slowly,
3-4-5-6-7-8.
Deep inhale,
Belly,
Chest expand,
2-3-4,
Hold,
2-3-4-5-6-7,
Exhale slowly,
3-4-5-6-7-8.
Now just let your body breathe slow,
Deep breaths,
However that looks like for you.
And every night you do this practice,
This breathing pattern will come easier and more natural.
And you will start bringing it into your everyday life.
More and more everyday releasing anxiety.
Now as your body returns to natural,
Slow,
Deep breaths,
Feel your body settling even more deeply into your place of rest and sleep.
Let your breath now carry you into full relaxation.
We will now start a body scan,
So I invite you to bring your awareness to the top of your head,
To your crown.
Imagine a soft wave of relaxation beginning to flow down from the crown of your head.
Feel this soothing wave gently washing over you.
Your awareness moving to your forehead.
Just notice if you are holding any tension here.
Soften the muscles around your forehead.
Let the space between your eyebrows smooth out.
If you notice any tightness,
Just breathe into that space and feel it release.
Let your forehead become soft and open.
Relax the muscles around your eyes.
Feel your eyelids becoming heavier.
Allow your eyes to gently sink into the sockets.
There is nothing to see right now.
Nothing to focus on.
There is just peace and tranquility.
Your awareness to your jaw.
Unclench your teeth.
Let your jaw become soft and loose.
Allow your tongue to rest naturally on the roof of your mouth.
Feel your cheeks relaxing.
If you feel any tension lingering in your jaw,
Just breathe into that space and let it melt away.
You don't need to hold it anymore.
Just let go.
As your awareness moves to your neck and shoulders,
Feel a wave of relaxation flowing down into your neck.
Notice if you have been holding tension here.
Just let your throat soften.
Relax the muscles at the back of your neck.
Feel the warmth of relaxation flowing down into your shoulders.
Let your shoulders drop.
Feel them getting heavier and heavier.
Let gravity pull them down.
There is nothing to carry right now.
Let go of the weight of the day.
You are supported.
You are safe.
Awareness to your arms and hands.
Feel the softness flowing down into your arms.
Feel your upper arms becoming heavy,
Relaxed,
Soft.
Let that relaxation move down through to your elbows.
Feel your forearms getting warmer and heavier.
Let your wrists go loose.
Relax your fingers.
Relax your thumbs.
Your index fingers.
Your middle fingers.
Your ring fingers.
And now relaxing your little pinky fingers.
Feel your hands resting peacefully by your side.
You are safe.
Your awareness moving into your torso.
Feeling into your chest.
And your heart space.
You are releasing all anxiety from your body.
Your chest.
Heart.
Belly.
All relaxed.
Your back relaxed.
Floating in relaxation.
As your awareness moves to your hips.
Letting go of all and any tension.
Your legs relaxed.
Knees.
Calves.
Shins relaxed.
Your feet relaxing more and more.
As your whole body becomes heavy and relaxed.
Letting go of all that's not needed.
And now your awareness moves to your ten toes.
As relaxation moves into all of your ten toes.
Letting go of any last remnants of anxiety within your body.
The energy just moving out of your toes.
You are safe.
You are relaxed.
You are letting go of anxiety more and more each day.
I'm now going to count down from twenty to zero.
And with each number you will feel yourself sinking deeper into relaxation.
Deeper into peace.
Deeper into sleep.
Letting go of any anxiety within you.
Twenty.
Let your whole body soften.
Nineteen.
Fifteen.
Feel any remaining tension melting away.
Eighteen.
Sinking deeper into calm.
Seventeen.
Your body becoming heavier.
Sixteen.
Your mind is growing quieter.
Fifteen.
Let go of all racing thoughts.
Fourteen.
You are safe and supported.
Thirteen.
Sinking deeper into relaxation.
Twelve.
Twelve.
Any remaining anxiety is fading away.
Eleven.
Deeper and deeper.
Ten.
Calm and still.
Nine.
Your heart is soft and open.
Eight.
Your breath is slow and steady.
Seven.
Falling deeper into peace.
Six.
The tension within is dissolving.
Five.
You are safe and at ease.
Four.
Calm and steady.
Three.
Drifting into deep sleep.
Two.
You are weightless.
One.
Completely calm.
Zero.
Deep sleep.
Complete peace.
I am now going to say 30 affirmations.
And as you sleep,
Your subconscious mind can hear them and absorb them for your greater good.
I am safe.
I am calm.
I release all anxiety now.
I use my breath to release anxiety more and more.
My mind is clear.
My mind is peaceful.
I surrender to peace.
I trust the flow of life.
I am supported.
I am grounded.
I use my breath to release anxiety.
I let go of the need for control.
I breathe in calm.
I release tension.
My mind and body are at ease.
I release all fear.
I choose peace over worry.
I am free from anxious thoughts.
I am safe and secure.
My breath guides me to peace.
I allow myself to rest.
I am whole.
I surrender to the present moment.
I am enough.
I am calm.
Calm flows through my entire body.
I let go of what I cannot control.
My heart is open to peace.
Each day,
I release anxiety more and more.
I am balanced.
I am centered.
My nervous system is calm and regulated.
Peace flows through every cell of my body.
I am safe in my body.
I am safe to be me.
I am deeply loved.
I am calm.
I am at peace.
I am free from anxiety.
I am completely relaxed and at ease.
I am held.
I am at peace.
I am safe.
I am calm.
I release all anxiety now.
I use my breath to release anxiety more and more.
My mind is clear.
My mind is peaceful.
I surrender to peace.
I trust the flow of life.
I am supported.
I am grounded.
I use my breath to release anxiety.
I let go of the need for control.
I breathe in calm.
I release tension.
My mind and body are at ease.
I release all fear.
I choose peace over worry.
I am free from anxious thoughts.
I am safe and secure.
My breath guides me to peace.
I allow myself to rest.
I am whole.
I surrender to the present moment.
I am enough.
I am calm.
Calm flows through my entire body.
I let go of what I cannot control.
My heart is open to peace.
Each day I release anxiety more and more.
I am balanced.
I am centered.
My nervous system is calm and regulated.
Peace flows through every cell of my body.
I am safe in my body.
I am safe to be me.
I am deeply loved.
I am calm.
I am at peace.
I am free from anxiety.
I am completely relaxed and at ease.
I am safe.
I am held.
I am at peace.
