Welcome to this guided meditation for sleep.
Begin now by lying on your back with your hands at your sides.
Start by mentally scanning your body for areas of tension.
Make note of how your body feels.
During this sleep meditation you will focus on releasing any tension in your body and on quietening the mind.
Once the mind is calm and peaceful you will easily drift into a pleasant night's sleep.
And now breathe in and then exhale slowly,
Breathing out any tension.
And you may have thoughts about things you did today or things you need to do tomorrow.
Or perhaps you are worried about something or someone.
Now is the time to clear your mind for sleep so that tomorrow you will be refreshed.
So now take a few moments to do the thinking you need to do before you sleep.
Focus now on anything you need or want to think about before you go to sleep.
For the next minute do any worrying or thinking you decide to do.
And now is the time to clear your mind for sleep.
There is nothing else you need to be doing at this moment.
Nothing you need to be thinking.
Nothing except calm,
Relaxed thoughts.
And notice how your body feels right now.
Where in your body is today's tension stored?
Now focus your attention on the part of your body that feels most tense.
Focus in on one small area of tension.
Breathe in deeply.
And then let that tension go.
As you breathe out with a sigh.
Notice where your body feels most relaxed.
Allow that feeling of relaxation to grow with each breath you take.
As each breath spreads further and further,
The feeling of relaxation.
And feel your attention drifting as you become calmer.
For the next few moments,
You can choose to focus on counting.
And become more relaxed as each number passes through your mind.
Concentrate your attention on the number one.
And as you count from one to ten,
You will become more deeply relaxed.
As you relax,
You can allow your mind to drift into natural,
Refreshing sleep.
So count slowly with me.
One.
Focusing on the number one.
Two.
You are more deeply relaxed.
Deeper and deeper calmer.
Three.
Feel the tension leaving your body.
Relaxation filling your body and mind.
Concentrating just on the numbers.
And picture in your mind number four.
Four.
Very relaxed.
With a tingly feeling of relaxation in your arms and legs.
Pleasantly heavy and relaxed.
Concentrating on number five.
Five.
As you drift deeper.
The sleep starting to wash over you.
Six.
Deeply relaxed.
Seven.
Your body and mind are calm.
So very pleasant and heavy.
Nine.
To drift easily with no direction.
Floating and relaxing.
You are deeply relaxed.
Now you may count backward.
From ten to one.
And when you reach one.
You will be fully relaxed.
And drift into deep sleep.
And when I say start.
Start.
Slowly count on your own.
While I continue to talk.
Focus only on the numbers.
Whilst I describe the relaxation experience.
Start now at ten.
And very slowly focus at nine.
And keep going now on your own.
As you become deeply relaxed.
Peaceful.
Comfortable.
Peaceful.
Sleepy.
Relaxed.
Pleasant.
Drifting.
Accepting sleep.
Feeling very good.
Feeling peaceful.
And at peace with yourself.
Confident.
Nurturing.
Refreshing sleep.
Sleep relaxation.
Deeply relaxed.
Sleep deeply.
Sleep relaxation.
Smooth even breathing.
Relax.
Relax.
Relax.
Sleep relaxation.
Allowing yourself.
To drift into deeper sleep.
Deep pleasant sleep relaxation.
Refreshing sleep.
Sleep relaxation.
Deeply relaxed.
Sleep relaxation.
Peaceful.
Sleep relaxation.
Refreshing sleep.
Allowing yourself to drift deeper and deeper into deep sleep relaxation.
Deeper and deeper.
