Here is your guided sleep meditation.
A time for you to relax and switch off from your day.
Finding a comfortable position,
Whatever that feels like for you.
And just start by taking a deep,
Full belly breath.
Breathing in 2,
3,
4.
Breathing out 2,
3,
4.
Using your breath to find its own rhythm.
Allowing your mind to quiet.
Just asking your mind to take rest now,
Along with your body.
Switching off.
Feeling your head against the pillow.
Feeling the weight of the blanket.
Feeling your neck and your shoulders.
Feeling into your spine.
Bringing your awareness to your upper back.
Breathing in.
Relaxing into your shoulders as they soften away from your ears.
Feeling into your upper back,
Your middle back and your lower back.
Feeling where your buttocks is laying against the bed.
Feeling the weight of your hips grounding down now.
Allowing your back and your hips to feel fully supported by the bed beneath you.
Allowing your body to soften.
With every exhale,
You fall deeper and deeper into stillness and calmness.
Breathing in 2,
3,
4.
Moving your awareness down your legs.
Feeling your body fall heavy.
Can you feel a breeze?
Just noticing your awareness.
Noticing the room that you're in.
Knowing that you are safe.
Knowing you are safe.
Allow your body to relax.
You deserve this deep and peaceful.
This is your time now to allow your body to switch off and surrender to the sleep realm.
Knowing that you are safe.
Knowing that you are supported.
Knowing that you are loved.
Exhaling and releasing any tension stored in the body.
Breathing in 2,
3,
4.
Breathing out 2,
3,
4.
Spend a few moments here.
Just breathing in to your stomach.
Feeling the rise and the fall of the chest.
Noticing your shoulders.
Maybe squeezing your eyes shut.
Look left and look right.
Look up and then look down.
With your eyes closed,
Make some small circles.
Then going the other way.
Coming back to centre.
Softening your eyes and relax.
Feel your eyes heavy in their sockets.
Noticing the temperature of the air.
You are safe.
You are supported.
And you are loved.
Bringing your awareness back to your shoulders.
Breathing in.
Feeling the weight of your arms.
Palms.
Noticing the temperature.
Noticing your thumb.
Your index finger.
Your middle finger.
Your ring finger.
And your pinky finger.
Noticing the difference between the left and the right arm.
Hit to relax and soften.
4.
Breathing out.
2,
3,
4.
Holding both hands and your awareness in the temperatures of your palms.
Allowing your arms to be fully supported by the bed and the ground beneath you.
Relaxing those shoulders.
Relaxing your jaw.
Relaxing your forehead.
Relaxing your hips.
Relaxing your thighs.
Relaxing your knee.
Relaxing your whole body.
Softening your whole body as you breathe in.
2,
3,
4.
Feeling your body get heavier and heavier.
Softer and more relaxed.
Breathing in.
2,
3,
4.
Transitioning from your busy day into a peaceful night's sleep.
Feeling the weight of your body being held by the bed.
Just catching those thoughts and letting them float like clouds in the sky.
You have nowhere to be but here.
Fully refreshed and full of energy.
You will feel well rested and at peace.
Waking up tomorrow feeling lighter,
Brighter and ready to take on any challenges that come your way with ease.
As you're setting the intention right now before you fall asleep.
Feel fresh and restored and fully at peace.
Today is now in the past.
All you have to do is focus on falling asleep.
Allowing your body to rest.
Your body is relaxing and softening.
Feeling heavier and heavier.
Your mind is quieting down.
Your eyes are heavy.
Allowing yourself to fully rest and relax.
When you wake up feeling refreshed.
You are supported and you are loved.
