Welcome to your sleep meditation.
Before you begin,
Find a comfortable position in your bed.
Take a moment to settle in.
To adjust the sheets and blankets and comforter so that you're warm but not hot.
Move your pillows and adjust them so they feel just right.
Sinking in and cozying up to the ideal position for a great night's sleep.
Once you're comfy and cozy,
Begin to allow your eyes to close.
And taking a few deep breaths,
Allow your body to relax completely.
Bring your awareness to your breath.
Inhale deeply and exhale slowly.
Feel the air filling your lungs and then releasing all the tension from your body as you exhale.
Continue to take deep,
Slow breaths,
Allowing your body to relax even more with each exhalation.
Take a moment to imagine yourself in a peaceful,
Serene place.
It could be a beautiful beach,
A forest,
Or a quiet mountaintop.
Visualize the scene in your mind in as much detail as possible.
See the colors,
Feel the textures,
And hear the sounds.
As you continue to breathe deeply,
Allow yourself to sink deeper and deeper into relaxation.
Feel your muscles relaxing,
Your mind calming,
And your thoughts starting to slow down.
Now,
Focus on your body from head to toe.
Begin at the top of your head,
Where your crown sits.
Release any tension you may be holding in your scalp.
Allow that tension to continue to melt away,
Starting at your forehead,
Coming down and softening around your eyes.
Feel heaviness in your cheeks as they start to relax.
Allow your jaw to drop open and release any stress or worry you've been holding.
Let go of it all.
Move down to your neck and your shoulders,
And release any tension you may be holding there.
If movement feels good,
Feel free to roll your shoulders,
Drop your shoulders,
Allow your neck to float side to side.
Let your shoulders drop,
And take a second to feel the weight of your body sinking deeper into your bed and into a more relaxed state.
Bringing your attention to your arms and hands,
Release any tension in your biceps,
Your triceps,
Your forearms,
Your palms,
And into your feet.
Let your arms rest comfortably wherever they feel they should fall.
Move your focus down to your chest and stomach.
Take a deep breath in,
Filling your lungs with air,
And then exhaling slowly,
Allowing your chest and stomach to relax completely.
Focus on your legs and your feet.
Let go of any tension in your thighs,
Your calves,
Your ankles,
Moving into your heels and the arches of your feet,
And allowing any last bit of stress,
Worry,
Tension leave through the tips of your toes.
As you continue to breathe deeply,
Feel yourself drifting off into a peaceful sleep.
Visualize yourself sleeping soundly,
Feeling calm and relaxed throughout the night.
Remember that you are safe and protected,
And that you can let go of any worries or stress.
Trust that your body and mind know exactly what they need to do to get a good night's rest.
Take one final deep breath in,
And as you release it,
Let yourself drift off into a peaceful sleep.
Sweet dreams.
