Welcome to this guided meditation for a deep sleep.
To start,
Lie down comfortably on your bed.
Let your feet fall apart naturally and close your eyes,
Bringing your attention to the breath,
Allowing it to naturally slow down and soften as you relax.
Following the rhythmic movement,
Observing each inhale and each exhale.
Allowing your mind to empty.
Letting your attention synchronize with the slow,
Steady rhythm of the breath.
Finding comfort in the sensation of the soothing breath as it enters and leaves your body.
Breathing in,
Your body expands and relaxes.
Breathing out,
Your body relaxes.
Softening and soothing,
Allowing the weight of your body to sink into your bed.
As you inhale,
Let go of the tension in your body.
Imagining the breath going down into the bottom of both of your feet.
Starting with the toes,
Extend the breath into the bottoms of your heels and then the tops of the feet.
Feeling into any sensations here.
Allowing your feet to soften with each breath you take.
Slowly becoming more and more relaxed.
Bringing your attention to your legs.
Breathing in,
You breathe into your shins and calves.
Breathing into your kneecaps.
Allowing the breath to soften.
As you breathe in,
The air goes to your upper legs and thighs.
As you exhale,
Releasing all tension as you relax into your bed.
Breathing in to your hips,
Pelvis and glutes.
As you breathe in,
The air circulates and notices the sensations in this part of the body.
Breathing in a soft,
Relaxing breath and allowing it to move through this region.
Letting your entire lower body feel heavy and weighted.
Breathing in to your back,
Bringing attention to your lower back and your upper back.
As you breathe in,
This air moves around and notices any tension.
If you experience any tightness,
Breathe into that area and letting the tension dissolve.
Allow your back to relax and feel heavy.
With each exhale,
You sink more fully into the mattress beneath you,
Releasing all tension and letting it go.
Breathing in fully,
Allowing the stomach and chest to expand and contract.
Letting all tension float away with each exhalation.
Breathing in calm,
Softening energy.
Breathing out total release.
Breathing fully into the neck and shoulders.
As you breathe in,
These muscles loosen.
And as you exhale,
These muscles soften.
With each breath that you take,
You sink deeper into relaxation.
Bringing your attention through the length of your arms and hands.
Breathing in,
Feeling all the sensations in your upper arms,
Your elbows,
Your forearms and wrists.
As you exhale,
Feel any tension drain through your hands and fingers.
Feel this area relax more and more deeply with each breath.
Deeply inhaling,
Allowing the air to move and wash over your face.
Relaxing any tightness here.
Bringing the gentle healing breath to the mouth and jaw.
Softening and soothing this area.
Letting the tension between your eyebrows smooth out and release.
Letting the weight of your eyelids pull down.
And letting all tension drain away in this area of the face.
Allowing your head to feel heavy.
Surrendering its weight to gravity.
As you breathe in,
Feeling your whole body expand and soften.
And as you breathe out,
Allowing any remaining tension to dissolve.
With each breath you take,
You become heavier and more weighted.
Each inhale relaxing and soothing all of your muscles.
Releasing all tension.
Allow sleep to come in its own time.
This time of relaxation is perfectly restful on its own.
Focusing your attention on your calm and softened body.
Enjoy the feeling of your soothing,
Rhythmic,
Expansive breath.
Allowing yourself to relish in this moment.
To fully embrace this time of rest.
Breathing in,
Relaxing the body.
Breathing out,
Letting go.
Breathing in,
Softening the body.
Breathing out,
Letting go.
Breathing in,
Softening the body.
Breathing out,
Letting go.
Breathing in,
Softening the body.
Breathing out,
Letting go.
Breathing in,
Softening the body.
Breathing out,
Letting go.
