Cozy sleep meditation.
Embrace comfort.
Embrace relaxation and resilience for your deep rest,
For your sound sleep.
Welcome.
My name is Lauren.
Welcome to this safe space where we practice meditation and we rest deeply.
This meditation is designed to wrap you in warmth.
And comfort.
While also nurturing.
Your resilience,
Because you can cope.
You can cope.
Before we start,
Find a quiet space.
Settle in and allow yourself to unwind.
When you are ready.
Sated.
Or lying down.
We will start.
Sit down or lie down.
Comfortably.
Body.
Breathing awareness.
It's important to be mindful.
That you can breathe any way which suits you.
Through this meditation,
We may suggest.
Certain ways of breathing.
But you make the choice.
What suits you?
If you choose to do so,
Start by taking a deep breath in.
Through your nose.
Feeling your belly expand Hold it for a moment.
Hold the breath for a moment.
Then exhale slowly.
Through your mouth.
Allowing any tension.
To melt away.
Melt away Repeat this.
For a few minutes.
Cycles.
Allowing each breath to draw you closer.
To a true sense of self.
To relaxation.
Breathe in.
Through your nose.
Hold for a moment.
Comfortable moment.
And breathe out through your mouth.
Through your nose.
How?
For a moment.
Breathe out.
Breathe out through your mouth.
When you feel comfortable.
Doing so.
Again.
Breathe in.
Through your nose,
Hold and then exhale slowly through your mouth.
In through the nose,
Out through the mouth.
Alternatively any way which suits you.
Continue to breathe.
For a few more moments.
Body scan.
Bring your attention to your body,
Your physical form.
Starting at the E.
Top of your head.
Notice.
Notice any possible areas of tension.
Of stress,
Of engagement.
As you breathe out.
Visualise that tension dissolving.
Melting.
Dissolving,
Melting top of the head.
Move down to your forehead.
Your cheeks,
Your jaw.
The various parts of your jaw.
Allow your jaw to soften,
Cheeks,
Forehead.
Continue down through your neck.
Your shoulders.
By thumbs.
Hands.
Feel them grow heavy.
With deep relaxation,
Deep.
Shift your awareness to your chest.
To your belly.
And all the way to your legs and feet.
With each breath.
Let yourself sink.
Deeper into comfort.
Deeper.
Deeper into comfort.
Sink deeper,
Because you can.
Allow yourself to do so.
Resilience Reflection.
As you settle as you settle into relaxation.
Reflect.
Reflect perhaps on the challenges you have faced recently or perhaps not so recently.
Picture these challenges.
These hardships,
These issues as gentle waves.
Gentle waves.
In the ocean.
Of life.
Of your life.
Sometimes,
These waves may be overwhelming.
But they pass.
They come in.
And they do go back out to ocean.
Remind yourself that you have the strength.
To navigate these challenges.
And this may be a process,
And that's okay.
Breathe,
Relax your body.
Relax your body.
Think of a time when you overcame a difficulty.
Feel the resilience within you.
Each time you breathe in.
Invite courage.
Invite strength.
In Vajra Resilience.
Each time you breathe out,
Release fear.
Release doubt.
Relax.
Invite courage in.
Release fear.
Invite courage in.
Release fear and doubt.
Eggs hell.
Fear and doubt away.
Away.
Cognitive behavioural strategies.
Relax your body,
Your whole body.
Your complete body let go.
It's time.
It is time to let go now.
Now let's incorporate some cognitive behavioural therapy techniques.
Relax,
Release your body.
Reframe your thoughts.
As you breathe,
Acknowledge any possible sticky feelings or negative thoughts.
Thoughts and feelings we may hold on to.
Thoughts and feelings which may Bother us.
Alaves.
To come to mind.
Gently.
.
.
Gently.
Now gently,
Softly challenge Challenge them by asking.
Is this tour helpful?
Is this thought helpful?
Is this thought helpful?
Replace it with a more positive or neutral statement.
For example.
.
.
If you are thinking,
If you must think.
I can't do this.
I can't handle this.
Reframe.
Reframe it to,
I have handled challenges like this before.
I have handled challenges before.
And I can do it again.
I can do it again.
I can do it.
Relax,
Release your body arms,
Legs,
Feet,
Hands.
You've got this.
You can do this.
Practice gratitude.
The ability to be thankful.
Think of three things.
Three things you are grateful for right now.
I can be small.
Or they can be large.
Larger.
It's up to you.
Allow that gratitude,
That kernel of gratitude to fill you with warmth.
To complete you with positivity.
Body Scan.
Return your focus now gently and with focus,
With concentration to your body.
Relax your body in your own time.
In your own time.
This is a practice.
Starting starting at the top of the head.
Notice if there are any new areas of tension.
Notice the tension as a witness,
Looking down upon the tension.
Breathe in,
Breathe out.
As you breathe out,
Visualise releasing.
Letting go,
Feeling the relief.
Of letting go.
Feel the detachment,
The relief of detachment.
You can't attach.
You can cut the cord.
You can do this.
You can do this.
Move down through your forehead,
Cheeks,
Jaw.
Allow them to soften even more.
Even more.
Continue to next.
Shoulders,
Arms,
Hands.
Letting them relax further.
And further.
And further.
Shift to your chest.
Belly and down,
Down to your legs.
And fate.
With each breath,
With each precious breath,
Think deeper.
Deeper and deeper into a state of comfort,
Into a state of peace.
Peace.
Your pace.
Your pace,
Your blessed pace.
Relax your body,
Relax your body.
Affirmations.
Affirmations for sleep.
Your sleep.
As you continue to relax silently.
Repeat.
The following affirmations.
I am resilient and strong.
I release the weight of my worries.
I let go,
I detach.
With each breath,
I embrace comfort and rest.
I cope.
I just cope.
I cope.
Repeat these affirmations as suits who you are right now I am resilient and strong.
I release the weight of my worries.
I let go,
I detach.
With each breath,
I embrace comfort and rest.
I cope.
I just cope.
I cope.
I am resilient and strong.
I release the weight of my worries.
I let go,
I detach.
With each breath,
I embrace comfort and rest.
I cope.
I just cope.
I cope.
I am resilient and strong.
I release the weight of my worries.
I let go,
I detach.
With each breath,
I embrace comfort and rest.
I cope.
I just cope.
I cope.
When you feel ready,
Allow your body to settle.
Settle.
You are enveloped in warmth.
In tranquility and resilience.
Let go of the day.
Let go of any sticky feelings.
Let go of any tension.
Look down upon your life.
Looking down upon your life as the witness.
Is a practice.
And you can do this.
You can practice.
Allow yourself to drift into a deep Restorative sleep.
Trusting that you will awaken.
Refreshed.
And when you.
.
.
Relax Release.
Rejuvenate.
Restore.
It's okay.
It is okay.
Can you?
You have caught this.
Have cause for this.
