Welcome to this guided meditation for deep sleep.
Find your most comfortable position,
Lie on your back,
Letting your arms fall closely by your sides,
Palms facing up or down,
Whichever feels more natural.
Let your feet fall gently outward.
This is your time,
Your space to rest.
For now,
There is nothing else to do,
Nothing else to think.
Feel the weight of your body,
Feel the support of the mattress beneath you,
Allowing yourself to sink a little deeper with every moment.
Allow yourself to sink deeper and deeper.
Now bring your attention to your breath,
Do not change it,
Just observe it.
Feel the air entering cool and leaving warm.
Let's take three slightly deeper breaths to signal to the body that it is time to rest.
Inhale deeply and slowly through your nose,
Feeling your belly,
And exhale through your mouth with a soft side of release,
Releasing any residual tension.
Once more,
Inhale calm and exhale everything that doesn't serve you right now,
The worry,
The thoughts,
The tension.
Last one,
Inhale peace and exhale,
Relax the muscles in your face,
Your jaw,
Your forehead,
Your chin,
Let them drop.
Now allow your breath to return to its natural rhythm,
Smooth,
Continuous,
Like the ocean waves.
Let it be your anchor to the present.
With every exhalation,
Feel yourself going deeper.
We will now take a journey through your body,
Actively releasing every trace of tension,
Each part for absolute rest.
Bring all your attention to your feet,
Feel your heels,
The soles,
The tops of your feet and your toes.
Feel them growing heavy,
Inhale,
And as you exhale,
Visualize all the tensions in your feet draining away into the floor.
Your feet are now completely numb,
Completely relaxed.
Move up to your legs,
Your chin,
Your calves,
Feel the muscles softening,
Growing slack and move up to your knees,
Let them be soft,
Effortless.
Feel your tight muscles,
The largest and strongest in your body.
Feel them relaxing deeply,
All the way from the top down to your knees and feel the relaxation penetrating deep into your tight muscles.
Your attention moves to your pelvis and your hips.
Feel the area where your body meets the mattress.
Allow this area to spread out,
To settle and to grow heavy.
Feel relaxation filling your core,
Dissolving any stiffness.
Now,
Bring your attention to your abdomen.
Let your belly become completely soft.
Relax it,
Let it gently expand with each breath,
Like the ebb and flow of time.
Let go.
Move up to your back,
The lower part,
The middle part and the shoulders.
Feel the weight of your spine settling.
Visualize your back becoming wider,
Flatter,
More supportive.
Feel the mattress carrying you.
Move your attention to your arms and hands.
Beginning at your fingertips,
Let your hands become soft,
Formless.
Feel your wrists,
Your forearms,
Your elbows,
Your upper arms.
Let your arms become heavy,
Like lead.
So heavy that it would be an immense effort to lift them.
Let this heaviness become an anchor for relaxation.
Now,
Bring your attention to your shoulders.
Inhale.
And as you exhale,
Let your shoulders drop as far away from your ears as possible.
Release them from any burdens they may be carrying.
Your shoulders are completely relaxed.
Finally,
Bring your attention to your head and neck.
Let your neck be soft and long.
Relax your jaw.
Let your lips be slightly pointed,
Without tension.
Relax your cheeks.
Relax your eyes into their sockets.
Relax the space between your eyebrows.
Soothe out your forehead.
Your entire body is now deeply,
Deeply relaxed.
From the tip of your toes to the crown of your head.
Every muscle is at rest.
Now that your body is fully at rest,
Let's soothe your mind with an image of absolute peace.
Visualize yourself in a safe and peaceful place.
It might be a beach.
A silent clearing in a forest.
A tranquil field under the moonlight.
Or an imaginary place of total comfort.
See the colors around you.
Feel the gentle temperature of the air.
Feel the ground beneath your imagined body.
If you are at a beach,
Listen to the soft rhythmic sound of the waves breaking on the sand.
Every seeding way takes a thought within.
Every advancing way brings a new layer of calm.
If you are in your own special place,
Feel the gentle warmth of the light encompassing you.
Alight the color of the moonlight or a deep tranquil blue.
Feel this light entering through the soles of your feet.
It raises,
Dissolving any trace of restlessness.
It travels up your legs,
Through your torso.
Feel it calming the center of your chest,
As if lightening a small warm fireplace of peace in your heart.
Feel it filling your arms,
Your neck,
And bathing your mind.
Your mind is now calm and spacious.
Thoughts may rise,
But see them floating like white clouds,
Which pass and disappear on the horizon.
You do not need to hold onto any of them.
Let them go.
The only thing that matters is this deep peace.
The weight of your body,
The gentle light surrounding you,
And your breath moving in.
You are now sinking into a zone of comfort,
A space between waking and sleeping.
Your body is heavy,
And your mind is soft.
Repeat these affirmations mentally,
Or whisper them to yourself,
Allowing each word to guide you.
To slumber.
I am safe.
I deserve this deep restorative rest.
My body knows how to sleep.
With every breath,
If your mind begins to wander,
Gently bring it back to your breath.
Focus on the count.
Inhale,
One.
Exhale,
Two.
Inhale,
Three.
Exhale,
Four.
If you lose count,
Simply start again.
There is nothing to achieve but sleep.
There is no effort.
Sleep is surrender.
Imagine yourself floating on an ocean of tranquility.
The water is warm and safe.
You feel completely supported.
There are no shores,
Just the gentle rocking.
Allow yourself to sink deeper.
Deeper and deeper.
The sounds around you are distant.
The thoughts are distant.
The only sound is your breath.
The silence.
Let my voice fade away.
Let your awareness fade away.
Let the counting fade away.
Surrender to sleep.
Let it come.
Unwelcome it.
You are ready.
Sink down.
Let go.
Sleep deeply,
Peacefully.
