Welcome to this guided meditation.
I'm your guide,
Dr.
Andrew Goff of Love is a Classroom.
Thank you for taking this time for yourself tonight.
As you settle into your bed,
Feel the soft fabric beneath you.
Let the warmth of your covers gently envelop your body and allow yourself to relax.
Know that this moment is entirely for you.
Begin by closing your eyes softly and take a slow,
Deep breath in through your nose,
Feeling the air fill your lungs,
Expanding your chest.
Release the breath,
Letting go of any tension you may be holding on to.
Allow yourself to sink deeper into your bed,
Feeling the weight of your body pressing against the mattress fully at ease.
Let's start a gentle body scan to help you unwind.
Begin by focusing on your feet.
Notice the sensations as you let them relax completely.
Move your awareness up to your legs,
Feeling them grow heavier,
Surrendering to the comfort beneath you.
Bring your attention to your hips,
Noticing how they soften and settle deeply into the bed.
Now turn your attention to your lower back.
Allow the muscles to release,
Letting go any tightness.
Feel the gentle rise and fall of your chest.
You're breathing slow and steady as your body begins to ease into deep relaxation.
Let your shoulders drop as you let go of any weight you've been carrying.
Your arms become heavy,
Your hands soft and open.
Now,
Feel your neck release its tension,
Your jawbones loosen,
And the muscles in your face become smooth.
And calm.
With each breath,
Feel yourself sinking deeper into the warmth and the softness of your bed,
Your body melting into complete comfort.
You are here,
And this moment is for you to experience deep,
Restful sleep.
As an early childhood professional,
You spend your days giving so much of yourself to others,
Nurturing,
Guiding,
Supporting.
You meet the needs of young children,
Respond to the concerns of parents,
Carrying the emotional weight of your role with grace.
But now,
It's a moment for you.
The world can wait,
And the demands of the day have ended.
This is your time to renew,
And to allow yourself to simply be.
Sleep is not just a break from the day,
It's a deep restoration that your body and mind crave.
As you lie here,
Feel the quiet rhythm of your breath,
Gently pulling you into relaxation.
Imagine each inhale nourishing you,
And each exhale releasing the day's stress.
Take a deep breath in,
And as you exhale,
Silently affirm,
I choose self-love,
I choose peace,
I choose to nourish myself through rest and sleep.
You have given yourself enough today,
You have done enough.
In this moment,
Allow yourself to let go of any lingering thoughts,
Knowing that sleep is the most loving thing you can offer.
As you allow yourself to let go of any lingering thoughts,
You will be able to let go of any lingering thoughts,
Letting go of any lingering thoughts,
Knowing that sleep is the most loving thing you can offer yourself right now.
Visualize yourself quieting,
Like the surface of a calm lake.
Thoughts may rise,
But they gently ripple away,
Disappearing into the distance.
There is no need to hold on to them,
Let yourself float away.
Each breath in brings you closer to deep relaxation,
And every exhale,
You drift further from the concerns of the day.
Affirm again,
I choose self-love,
I choose peace,
I choose to nourish myself through rest and sleep.
Self-love is about honoring your body's need for rest.
When you care for yourself in this way,
You not only renew your own strength,
But also create space to return to your work with fresh energy,
Able to give even more from a place of fullness.
Tonight,
Sleep is your gift to yourself,
It's a loving embrace that restores you from within.
Take a deep breath in,
And as you exhale,
Let yourself sink even deeper into the softness of your bed.
Letting go of any remaining tension.
There's nothing more to be done tonight,
Rest is your priority.
Affirm once more,
I choose self-love,
I choose peace,
I choose to nourish myself through rest and sleep.
As we move toward the end of this meditation,
Let's revisit the body,
Guiding you into a state of deep relaxation and readiness for sleep.
Start by focusing again on your feet,
Feel the warmth and gentle pressure against the bed.
Let them become even heavier,
Fully supported by the surface beneath you.
Slowly move your attention up to your legs,
Feeling the muscles soften completely,
Allowing your hips and lower back to relax even further,
Sinking deep into the mattress,
Surrendering fully to the comfort of your bed.
Your chest and stomach rise and fall gently,
With each breath a subtle,
Soothing rhythm invites you into deep rest.
Let your chest,
Shoulders,
And arms grow heavier,
As if they were melting into the bed,
Each breath out guiding you closer to sleep.
Your neck is loose,
Your jaw soft,
And your face completely serene.
With each breath,
Feel your entire body growing heavier,
More at peace.
Take one final deep breath in,
And as you exhale,
Let your entire body surrender fully to sleep.
Feel how completely supported and cradled you are in the bed beneath you.
There is nothing left to do.
Before you drift off,
Affirm one last time,
I choose self-love,
Choose peace,
I choose to nourish myself through rest and sleep.
Allow yourself to float in this space,
Your body relaxed,
Your mind quiet.
You've done enough,
You are enough.
Sleep now,
And let this deep,
Peaceful rest be an act of love for yourself.
Good night,
Sleep well,
Knowing that you deserve this rest.
Good night,
Sleep well,
Knowing that you deserve this rest.
