Thank you for joining me in this guided sleep meditation.
So begin now by lying on your back,
With your hands on your thighs or at your sides.
You can change positions any time you need in order to be more comfortable,
But start by lying on your back for now,
And mentally scan your body for areas of tension.
Just make note of how your body feels.
And during this meditation,
You'll focus on releasing any tension in your body and on quieting the mind.
Because once the mind is calm,
Once the mind is peaceful,
You will easily drift into a restful sleep.
So now breathe in,
And exhale slowly,
Expelling any tension.
And you may have thoughts about things you did today,
Or things that you need to do tomorrow.
Or you may be worried about something or someone.
Now is the time to clear your mind for sleep.
So tomorrow you will be refreshed and strong and able to handle your duties and your roles.
So now take a few moments to do the thinking you need to do before you fall into a restful night's sleep.
Focus now on anything you need or want to think about before you go to sleep.
Now is the time to clear your mind for sleep.
There is nothing you need to be doing at this moment.
Nothing you need to be thinking.
Except calm and relaxed thoughts.
So notice how your body feels right now.
Where in your body is today's tension stored?
Focus your attention on the part of your body that feels the most tense.
Maybe it's your shoulders,
Maybe it's your neck,
Or your back,
Or somewhere else altogether.
Focus in on one small area of tension,
Breathe in deeply,
And then let that tension go as you breathe out with a sigh.
And now notice where your body feels most relaxed.
Let that feeling of relaxation grow,
Grow with each breath you take.
And notice how as you breathe,
That feeling of relaxation is spreading further and further.
And feel your attention drifting as you start to feel sleepier and calmer.
And in a moment you can choose to focus on counting down with me.
And become even more relaxed as each number passes through your mind.
And as I count from one to ten,
You will become more deeply relaxed.
And as you relax,
You can allow your mind to drift,
Drift into a pleasant,
Relaxing,
Refreshing sleep.
So now,
Focus on the number one.
Two,
You are more deeply relaxed,
Deeper and deeper.
Feeling calm,
And feeling peaceful.
Three,
Feel the tension leaving your body.
Relaxation filling your body and your mind.
Concentrating just on the numbers.
Picture in your mind number four.
Very relaxed.
Feeling relaxation in your arms and your legs.
Very heavy.
Pleasantly heavy and relaxed.
Concentrating on number five.
As you drift deeper and deeper,
With sleep washing over you.
Seven,
Peaceful.
Deeply relaxed,
Calm and peaceful.
Seven,
Your body and your mind are very calm.
Eight,
So very pleasant and heavy.
To drift easily,
No direction.
Floating and relaxing.
Ten,
You are deeply relaxed.
And now in a moment,
You may count back down.
From ten to one.
And when you reach one,
You will be fully relaxed and ready to drift into a deep,
Restful sleep.
So when I say start,
Slowly count on your own,
Whilst I continue to speak.
And focus only on the numbers you are counting in your mind,
Whilst I describe my thoughts.
And I describe your relaxation experience.
So start now at ten.
And very slowly,
Focus on nine.
And keep going on your own.
As you become deeply relaxed,
Heavy,
Peaceful and comfortable.
Sleep,
Relaxation,
Pleasant and calm.
Drifting,
Drifting,
Accepting.
Sleep,
Relaxation,
Feeling very good.
Feeling very peaceful.
At peace with yourself.
Calm,
Confident.
Nurturing,
Refreshing sleep.
Sleep,
Relaxation.
Deeply relaxed.
Sleep,
Deeply.
Calm and relaxed.
Sleep,
Relaxation.
Smooth,
Even breathing.
Relaxed,
Peaceful.
Relaxed.
Sleep,
Relaxation.
Allowing yourself to drift into deep sleep.
Deep sleep.
Deep,
Pleasant,
Sleep,
Relaxation.
Sleep.
