Welcome to your nightly sleep meditation designed to calm your mind,
Relax your body,
And guide you into a deep and restful sleep.
If you find that this practice helps you to get a rejuvenating night's sleep,
I recommend you try it for 21 nights in a row to create the new neural pathway shortcut to your sleep sanctuary.
So I'll begin by inviting you to lie down in your bed,
Finding a maximally comfortable position.
If there is a way to improve your current comfort level,
Take the time to make the necessary changes now,
Closing your eyes and allowing your body to sink deeply into the mattress,
Letting go of any tension you may be holding,
Feeling the weight of your body pressing down as gravity supports you.
Taking a deep breath in through your nose,
And as you exhale,
Releasing any stress or tightness from the day,
Feeling your shoulders drop and your muscles begin to relax.
Breathing in again as your belly rises,
And relaxing completely on the exhale.
Taking a deep breath into your belly this time,
Gently suspending the breath at the top for a few moments,
And letting the breath out completely.
Allowing the breath to fall into a natural rhythm.
You are safe here,
With nothing else to do,
And nowhere else to go.
If there is anything from the day that you find yourself hanging on to,
You can see yourself placing it onto a stone altar outside,
Under the night sky.
Anything that you place on this altar will be cleansed in the coolness and freshness of the night.
The stars and moon will shine down their creative and celestial blessings and inspiration onto it throughout the night.
So as you arise,
Refreshed in the morning,
You can reunite with them from a whole new inspired perspective.
Continue to place anything on this altar that you would like to be cleansed and reimagined in the night.
Perhaps considering placing everything there,
As it's better to travel light into your sleep sanctuary.
You did a good job today,
And now it's time to rest.
Now allowing your breathing to settle into a slow,
Natural rhythm.
With each inhale,
Imagine you're drawing in peace and calm,
And with each exhale,
Sending any tense energy to the altar.
If you feel that you could use some cleansing yourself before entering your sleep sanctuary,
You can imagine that there is a beautiful and natural swimming hole next to the altar.
The temperature is exactly as you like it.
And you can take a dip,
Immersing yourself in the cleansing and healing waters.
Knowing that these magical waters are cleansing you from any stress,
Anxiety,
Overwhelm,
And transforming it all into creative inspiration and unconditional love.
So allowing yourself to fully relax and be tended to at all levels.
Breathing deeply and settling in.
Allowing yourself to receive a cleansing and renewal of your whole body,
Beginning with the crown of your head.
You can feel your scalp naturally soften as the warmth enters you there.
The muscles around your eyes relax as you feel the nurturing water working its magic.
Your forehead becomes more spacious as you receive this loving healing.
All tension in your face melts away to be restored back to your true nature.
The peace and innocence that is at your core.
The warmth moves into your jaw,
Softening as your tongue gently rests in your mouth.
Feel your entire face become smooth and serene,
Perfectly balanced.
Feeling the warmth melting down into your neck and feeling your shoulders dropping easefully away from your ears.
Any weight or tension dissolving into the healing water.
Beginning to remember and settle into the deep peace within.
The healing warmth spreading down through your arms to your hands and each one of your fingers.
Feeling the muscles in your arms release,
Letting go of any tightness.
Your hands soft,
Still and gratefully receiving.
Remembering how you are made to give and receive love through these hands.
That you are made of love.
The warmth moves into your chest.
As you breathe,
Notice how your chest rises and falls gently.
With each exhale,
Let go of any tension in your chest and heart.
With each inhale,
Receiving this restoration with gratitude.
Feeling the deep connection with this part of you that holds all of your answers.
This wise,
Loving,
Strong part of you.
Beginning to remember through your serene body who you are,
Why you're here,
And how important it is to recharge this magnificent body you get to occupy.
The warm wave begins to spread down into the depths of your belly.
Feeling this part of you that works so hard begin to soften and let go,
Allowing any tightness or stress in your abdomen to effortlessly fade away.
The warmth giving so generously to your belly overflows and you feel it transmitting its healing powers into your hips,
Who happily receive this blessing.
Your upper legs,
So strong and powerful,
Completely relax and receive this nourishment.
Your knees soak in the warmth with a sigh of relief.
Lower legs drink in the love.
Ankles warm and happy.
Feet are finally able to let go.
The warm healing energy moves into the big toes,
The second toes,
The third toes,
The fourth toes,
And the pinky toes.
You take a few moments in the serene healing water to scan your body from head to toe once more.
If there's any area still holding on,
Breathing into that place,
Helping it to feel safe enough to let go and restore for the night.
You feel your whole body softening and releasing as one entity,
Settling into the perfection that is you.
Allowing your breath to flow in and out naturally without forcing or controlling it.
As you inhale,
Silently say to yourself,
I am inhaling calm.
As you exhale,
I am exhaling peace.
With each breath,
Feel yourself becoming more relaxed,
More at ease.
If any thoughts arise,
Acknowledge them gently and let them float away like clouds passing by in the sky.
Bring your focus back to your breath,
Repeating the words calm and peace.
Breathing in calm,
Breathing out peace.
Now,
Imagine you're standing at the edge of a serene,
Peaceful beach at sunset.
The golden light of the setting sun reflects off the calm water,
Casting a warm glow all around you.
Feeling the soft,
Cool sand beneath your feet.
You begin to walk slowly along the shore,
Hearing the gentle sound of waves lapping against the beach.
With each step,
You feel more grounded,
More at peace.
The sky above is a rich blend of orange,
Pink,
And purple.
As you walk,
The sun slowly dips below the horizon and a gentle breeze brushes against your skin.
You feel completely safe,
Calm,
And relaxed.
Now imagine you find a cozy spot to sit down by the water.
The sound of the waves is soothing.
The air is fresh,
And the colors of the sunset bring you a sense of deep tranquility.
With each breath,
You become more deeply connected to this peaceful scene.
The worries and thoughts of the day are far away,
And here,
In this moment,
There is only calm,
Peace,
And stillness.
Now begin to bring your awareness back to your body,
Still lying comfortably in your bed.
Feel the weight of your body once more,
Supported by the mattress beneath you.
Take one last deep breath in,
And as you exhale,
Let go completely,
Surrendering to the quiet and stillness of the night.
There is nothing you need to do.
There is nothing to worry about.
Allow your body to rest.
Your mind is calm,
And you are ready to drift into a deep,
Peaceful,
Rejuvenating sleep.
Good night,
And sweet dreams.
