Welcome to this sleep meditation.
Settle yourself comfortably in your bed.
Make sure your surroundings are quiet and without any distractions.
Just get cozy under the covers.
And once you have settled in,
Gently close your eyes.
Let's take a couple of deep,
Relaxing breaths to soothe the body and the mind.
So taking in a long,
Deep breath in through the nose.
And releasing the breath out slowly and gently.
Letting it all go.
Deeply and softly.
Slowly and gently.
And breathing out slowly.
Releasing the air with steady control.
And one last time now.
Breathing in deeply.
And releasing the breath gently.
Releasing the air out fully.
Deeply and gently.
Relaxing the body and the mind.
And as the body begins to fall into stillness,
It is time to release any tension from the mind.
There are no worries right now.
No concerns as you are just thinking about the breath.
It is natural and soothing.
And as you rest here,
You may go through events of the day.
This is very normal.
And so if you do find yourself thinking about the day,
Just note that your thoughts have strayed.
And return your attention to the breath.
And without judgment,
Focusing on how relaxed you feel.
How you are giving the body and the mind the gift of relaxation.
About anything at all.
Not allowing the mind to race.
Not worrying about the events of the day.
Just letting it all go.
Allowing yourself to slow down.
Allowing the body and the mind to relax.
The relaxation is nourishing the mind.
So just continue to focus on the breath.
Setting the body free.
Setting the mind free.
And just as the body is relaxing,
The mind is relaxing too.
The body and the mind.
This is all that you need right now in the moment.
Focusing on the breath.
Inhaling gently.
And exhaling slowly.
The mind is becoming more and more free.
It is free of any concern.
It is free of care the mind to experience beautiful dreams tonight.
And once again,
If you notice at any point the mind wandering,
That's okay.
As sometimes you may not even be aware that your thoughts have strayed.
So do not get frustrated with yourself.
It's okay for the mind to wander.
As you can train the mind to wander in a way that will relax you.
What happens?
Think of things that bring you peace.
Now visualize sitting in the shade under a tree.
A big oak tree.
A tree of wisdom.
It is a warm,
Beautiful day.
Notice the soft light peeking through the branches of the tree.
Notice the pattern of shadows that the tree leaves cast on the ground in the soft sunlight.
And notice how the shade are a comfort to you.
Think of how relaxed and comfortable you feel.
Notice the dusk beginning to fall.
The sun is setting.
Young gentlets flying in the distance.
Moving gracefully through the sky as the light of the sunset begins to fade.
Notice the outline of the birds wings.
Think of the silhouettes of the birds as they gently fly through the air.
Flying free against the comfortable sky.
To be as free as the birds.
To be spacious.
Rested.
You are feeling very comfortable and at ease.
Begin to surrender yourself fully now.
Surrender to sleep.
Surrender to rest.
Your sleep restoring you.
Rejuvenating you.
Allowing sleep to comfort you.
Your sleep is taking over.
You are at peace.
You are resting.
It's completely free.
