Welcome to this guided sleep meditation.
I'd like you to make yourself comfortable and adjust your position as needed so you can fall asleep.
And now breathe deeply in and slowly out.
Breathe in again and slowly breathe out.
Taking slow,
Calm breaths and feel your breathing relaxing you as there is nothing you need to do right now besides breathe calmly.
Just drip,
Relaxing.
Feel yourself gradually becoming sleepier.
Ever so slowly getting sleepier.
Continuing this body scan meditation and see how slowly you can release the next breath you take.
And now breathe out slowly.
Prolonging this breath out.
Relaxing.
When you finish breathing out breathe in naturally then breathe out again slowly.
Just keep breathing now.
Letting each breath occur naturally without effort at a pace that's comfortable for you at this time.
Feel your breathing becoming calm,
Slow and easy.
And we'll continue this body scan guided meditation.
By scanning your body beginning at the top of your head and moving downward.
Turn your attention now to your head and observe.
Moving your attention downward to the level of your eyes,
Nose,
Chin and then down to your shoulders.
Notice each area and observe how your body feels.
Keep scanning gradually moving down your body.
How does your upper body feel?
Take note of any areas of tension nearing the center of your body.
At the level of your stomach.
How is this part of your body feeling?
Keep observing your physical state and continue to scan your body slowly moving the focus of attention downward.
Reaching the level of your hips.
Keep observing and moving your attention down.
Noticing how this part of your body feels.
Noticing any tension without trying to change anything.
Reaching the level of your knees.
How does this area of your body feel?
Keep scanning all the way down down to your feet and take a moment now to scan your whole body.
Noticing how your body feels as a whole.
Noticing where in your body is most tense and focusing intently on this one area of tension.
Imagine the muscles here letting go of their hold becoming relaxed.
Letting the tension go.
Releasing the tension bit by bit.
Until this area relaxes.
Feel the tension softening.
Feel the muscles as they loosen.
Lengthen and relaxing.
As if they are melting in to relaxation.
Now notice where in your body is the most relaxed.
How does the relaxation feel?
Imagine that this relaxation is warm and tingly.
Spreading to relax other parts of your body.
And feel your body becoming more relaxed as the area of relaxation grows.
And continue this body scan meditation.
Allowing your body to relax.
Feel your shoulders relaxing.
The muscles releasing their hold.
Your legs are still and they are starting to feel heavy.
Your feet are warm and feel the warmth spreading as your legs become warmer as well.
Your arms are getting heavier.
Feel yourself sinking.
Sinking down into the surface you were lying on.
Sinking deeper and deeper.
Deeper and deeper.
Your whole body is feeling very heavy.
Feel the warmth in your hands growing.
Spreading up to your arms.
Your hands and arms and blink your eyes a few times if you want to.
Notice that your eyelids are feeling heavy.
They are getting heavier.
So good to close your eyes.
To rest your eyes.
Allowing your eyes to remain closed.
Notice a feeling of coolness in your forehead.
Relax and rest.
Smooth.
Free from tension and imagine that the tension in your body is flowing through your fingers and your toes draining away.
And with each breath you can feel the tension just leaving right out of your fingertips and right out of your toes.
Relax.
Feel the tension leaving your body draining away and continuing this body scan meditation.
Your mind drift now for a moment.
Relaxing.
Not needing to focus or think.
Just drifting as the tension continues to drain away and your body relaxes.
Imagine now that your body is made of chocolate or some other solid that can be melted and right now your body is like a hard solid piece of chocolate.
Soft.
And imagine a feeling of warmth starting in your hands and feet that starts to soften the chocolate that your body is made of.
Soon your hands and feet are soft getting softer and more fluid the warmth spreading throughout your body from your hands up to your arms Feel your arms melting with that pleasant relaxing feeling.
Feel the warmth as it continues up from your feet up your legs Notice your legs softening as if they are melting to a completely relaxed state and feel the core of your body as the warmth coming from your arms and your legs meets at your stomach and imagine that your whole body is soft like liquid chocolate that is melted melted and is flowing Simply rest just enjoying this relaxation floating and relaxing and it's okay to relax just allowing the sleep to overtake you letting your mind drift off drifting drifting to sleep feeling so good allowing yourself to sleep with your body like a feather now floating gently down towards sleep feel your body drifting down softly resting sinking sinking into a peaceful slumber so sleepy drifting down and down pleasant softly sinking into comfort and sleep and there are no more words you need to focus on just enjoy your relaxation and allow yourself to drift off into a pleasant deep sleep
