Welcome to this guided sleep meditation.
Take a moment to get comfortable,
Comfortable in your sleeping position,
Preferably laying down on your back,
But any position that's right for you.
If you need to,
Now is the time to allow yourself to wriggle around and get really comfortable and ready for sleep.
If you're already sleepy,
That's great,
But if you're not sleepy,
That's perfectly fine.
You can use this meditation as a deep rest time,
And perhaps you will fall asleep.
Let's start by taking a few breaths together.
Inhale,
Let your belly expand,
Your lungs expand,
And exhale slowly through your mouth.
Deep in,
Your belly expands,
And release it out.
Deep in,
Let your belly expand,
And let it go.
One more in,
Letting your belly expand,
And letting it go.
Letting go of the day and relaxing,
Letting go and yawning if you like,
Allowing your body to sink into the mattress,
And ready to embark on a journey towards restful sleep.
As your eyes are closed,
Bring your awareness into your body.
Feel the air as you inhale,
And the warmth of your breath as you exhale.
With each breath,
Allow your body to relax a little more.
With each breath,
Releasing any tension or stress you may still be holding onto.
As you continue to breathe slowly and deeply at your own pace,
Bring your awareness to the sensations of your body in your bed.
Feel the gentle pressure of the mattress beneath you,
The mattress supporting you as you surrender to relaxation.
Notice how your body sinks into the bed with each exhale,
As if it's becoming one with the softness of your breath and with your bed.
Feel the bed holding you.
Give gratitude and thanks to your bed for holding you for this night of sleep.
Your whole body is relaxing,
And you're being held by your bed.
Slowly,
Slowly,
Let your awareness go down your body,
All the way down to your feet,
And shift your awareness to your right foot.
Perhaps wiggle your right foot toes gently,
And notice any sensations you feel in the sole of your right foot.
Let your awareness shift to your left foot.
Wiggle your left foot toes gently,
And notice any sensations you feel in the soles of your left foot.
With each breath,
Imagine a warm,
Soothing energy enveloping both your feet.
Energy traveling now up your legs and melting any tension or discomfort away.
Feel your leg muscles loosening and your mind becoming lighter with each passing breath.
As you let this wave of relaxation wash over your body,
Let go and feel all the tension melting away.
Feel your legs light,
Almost weightless.
Allow yourself to surrender fully to this sensation of lightness,
Knowing that you are safe and supported,
Safe and supported and held by your bed.
Now,
With your attention on your legs,
Let them feel heavy.
Notice the heaviness of your thighs and your whole legs as they sink deeper into the mattress.
Awareness now to your chest,
And you feel the gentle rise and fall of your chest as you breathe,
Anchoring you into the present moment,
Anchoring you into your bed.
Allow any thoughts or worries to drift away like clouds passing in the sky,
Leaving only a sense of peace and tranquility.
As you move your awareness to your torso,
Feel the gentle expansion of your ribcage and your belly with each breath.
Just notice and observe the sensations of your body rising and falling with the rhythm of your breath,
Like the ebb and flow of the tide,
Your body rising and falling with the rhythm of your breath.
Allow yourself to let go of any tension or tightness.
Relax your abdomen and chest,
Allowing them to soften and completely relax.
Relax.
Notice your body breathing slowly now in and out with its own rhythm.
Effortlessly,
Your awareness shifts to your arms.
Feel the weight of your arms as they rest comfortably by your side,
Supported by the bed beneath you.
Notice any lingering tension from the day that may be held in your shoulders,
And with each breath,
Feel it melting away,
Relaxing your shoulders and leaving your arms feeling light and free.
Notice how light your fingers are.
Thumbs light,
Pointer fingers relaxed,
Middle fingers light and floaty,
Ring fingers relaxed,
And your pinkies are like they are floating.
Effortlessly,
Let your awareness move up to your neck.
You relax more and release all tension held in your neck and shoulders.
Moving up,
Bring your attention to your head.
Notice any tightness or discomfort.
With each breath,
Feel everything from your neck,
Your shoulders,
All the way to the crown of your head.
You're allowing your jaw to relax.
Allowing your lips to relax.
Allowing your tongue to rest gently in your mouth,
Relaxed.
Notice the air coming in and out of your body.
Letting your eyes relax.
Bringing your attention now to the place of your third eye,
Just above the middle of your eyebrows.
Feel into this space.
Opening yourself up to the world of dreams.
As you focus on this space,
The space of your third eye,
Just above the middle of your eyebrows.
Let your body fill your lungs with fresh oxygen.
Maybe hold this oxygen for a moment and then slowly let it go.
Letting your whole being know it's time for sleep.
Your body is fully relaxed and you have a gentle focus between your eyebrows.
Breathing and aware and drifting and falling to sleep while still noticing the sensations of air as it enters your nostrils.
Filling your lungs with fresh oxygen.
Your body is fully relaxed.
And you have a gentle focus between your eyebrows.
Breathing and aware.
Drifting to sleep while still noticing sensations in your body.
Feeling the gentle rise and fall of your chest.
With each inhale and each exhale.
Anchoring you to the call of restful sleep.
Body is fully relaxed.
You are exactly where you need to be.
And you know that sleep will come easily and naturally when you allow yourself just to let go and simply be.
Your body is fully relaxed.
And you have a gentle focus between your eyebrows.
Breathing and aware.
Ready for your dream time.
Drifting while still noticing the sensations in your body.
The sensations of relaxation.
Floating.
Feel yourself floating.
Dropping.
Relaxing.
Falling.
Going deeper.
Inward.
Going deeper and deeper.
Letting go in two.
As you go to sleep,
Your body and breath will allow deep relaxation.
They allow you to surrender to the full sensations of relaxation.
You're exactly where you need to be.
And you know that sleep comes easily and naturally when you allow yourself just to let go.
Letting go and just being.
Your body is fully relaxed.
You have a gentle focus between your eyebrows.
Welcoming in the dream time.
Breathing and aware.
Drifting to sleep while still noticing any sensations in your body.
As you continue.
With your relaxed,
Even breath,
You allow yourself to surrender fully to all the sensations of relaxation.
As you let go,
You drift into peaceful slumber.
Floating on the clouds,
Weightless and free.
Allowing yourself to be carried away on a gentle breeze.
Drifting on the clouds further and further into the realm of dreams.
That's right,
And if you haven't already,
You will now allow yourself to let go.
You will allow yourself to let go and drift off into peaceful slumber.
You're floating on the clouds,
Weightless and free.
Free for your dreams.
Dreamscape and rest.
It's like you're allowing yourself to be carried away in the gentle breeze.
Drifting further and further as you go deeper and deeper into the realms of sleep.
And deeper and deeper into your dreams.
Remember you're always worthy of rest and relaxation.
As you feel the warmth of your bed enveloping you.
And you let the mind go into the realm of dreams.
You may feel and find tranquility and deep rest.
If you haven't already,
Let go.
Let go now.
Drift off into peaceful,
Restful slumber.
