Welcome to this guided meditation for sleep.
Please make yourself comfortable.
Settling in peacefully.
Make sure your surroundings are quiet and you won't be disturbed.
And when you are ready,
Gently close your eyes.
And let's take a couple of deep breaths.
Breathing in deeply through the nose.
And breathing out slowly and gently through the mouth.
Breathing in fully.
And breathing out slowly.
Letting it all go.
And again.
Taking a long deep breath in.
And releasing the breath out.
Calm.
And allow the breath to settle now.
Let it be soft and natural now.
Visualize a peaceful place.
Picture yourself on the front porch of a home in the country.
Sitting on a porch swing.
You are looking out over a beautiful green valley.
It is just you sitting on the porch swing.
Gazing out at the beautiful scenery in front of you.
The swing is swaying gently.
But you are not pushing it.
And you are mostly still.
Feeling the gentle sway of the swing.
And this swing is very comfortable.
It has a high back.
So you can lean your head back.
And rest your neck.
Your feet don't quite touch the ground.
And so the dangling nature of the swing.
Makes you feel like you are floating.
You continue to breathe calmly.
And with each breath.
You are breathing in the fresh air.
Appreciating the relaxed feeling of sitting in this swing.
In this beautiful setting.
As you continue to rest in this swing.
You notice there is a stream nearby.
There are large flowering trees.
Along the banks of the stream.
You notice some of the trees closest to the stream.
Are reflected in the water.
Like a mirror.
And when the wind blows gently.
You can see the branches.
On blossoming trees by the stream.
Sway gracefully.
You make out the sound of the stream running.
And it relaxes you.
The water trickles gently.
As it travels over rocks.
And branches.
The scene is very peaceful.
You inhale the fresh air.
And slowly let it out.
Feeling more and more relaxed.
You appreciate just how peaceful it is.
To sit on this quiet porch swing.
You are leaning back.
Resting.
Gently swaying back.
And continue to breathe gently here.
You are calm.
You are appreciating the serenity.
And quiet beauty of this moment.
You are peaceful.
And relaxed.
As you breathe in.
Notice the chest.
Gently rise.
And as you breathe out.
The chest softly falls.
Breathing in softly.
And breathing out calmly.
And you can see.
The sun is starting to lower in the sky.
But it is still golden yellow.
You breathe in again.
Taking in the fresh outdoor air.
And as you breathe out.
Release all tension.
Watching the sun.
Slowly lower towards the ground.
You are feeling calm.
You are feeling at peace.
Swaying gently.
Watching the sunset.
Listening to the trickling of the stream nearby.
Everything is just right.
The setting is peaceful.
And soothing.
And you are at peace.
