Welcome to this meditation which can guide you into a deep and restful sleep,
Now begin to focus on your breathing,
Follow the flow of the air as you inhale and exhale,
Creating a rhythmical breathing pattern,
Breathing in slowly and deeply,
Gradually and gently expanding your lungs as they fill with air and as you exhale focus on releasing any tension and allow yourself to feel supported,
With your mind and body to feel more and more relaxed,
More and more calm with every breath,
Just enjoy being in this present moment and as you breathe in,
I'd like you now to count up to 3 and as you exhale count to 4,
Releasing any tension in your body as you breathe out and sinking deeper and deeper,
Relaxing and letting go,
You can use this breathing exercise to anchor yourself into the present moment and now as you begin to feel more and more relaxed,
Listening to the sound and the tone of my voice,
Soaking up the relaxing suggestions and giving yourself the time to direct the awareness down,
Down down deeper still,
So that maybe you can begin to notice how you're getting out of your own way,
Able to let the body do what you know how to do,
To sleep soundly and peacefully,
Feeling free to be in tune with your body and reach a place of harmony with sleep and the improvement of relaxation and being at ease just seems to flow from you and sleeping soundly now just becomes a part of our existence and now I'd like you to imagine a gentle healing light and maybe a colour comes to mind that surprises you,
Maybe it's a colour you would have thought about before as it showers down on you with a warm glow,
Feeling the faint warm vibrations of this colour and you can use this healing light to clear away any blockages or tension and just focus your attention now on this beautiful moment,
Feeling centred and grounded and as this beautiful light shines down on you,
You can feel more and more restful,
Peaceful and relaxed and now I'd like you to imagine yourself reclining in a soft meadow at twilight,
The fading sunlight bathes your surroundings in a beautiful glow,
Maybe you can sense the softness of the grass beneath you offering a natural cushion for your relaxation and as this happens you can feel more and more restful,
Allow your awareness to expand to the surroundings,
Noticing now the subtle fragrance of wildflowers carried by the gentle breeze,
The soothing sound of a gentle stream and you can allow this to ground you to the present moment as you become more and more calm and as this happens you can feel more and more restful as you lay there and as you lay there maybe you can direct your attention upward towards the night sky,
Watching the vibrant colours of dusk above you as an expansive canvas unfolds,
The stars are emerging one by one forming constellations that have been the inspiration for stories for generations before,
Imagine connecting with the vastness of the cosmos beginning to feel a sense of weightlessness as you gaze at the cosmic wonders,
The familiar patterns of constellations becoming beacons of tranquility,
Each star a source of peace,
Take a moment to appreciate the beauty of the universe above,
A serene dance of celestial wonders,
Wonders around you,
Feeling a sense of peace enveloping you like a warm comforting embrace,
Allow your mind to wander among the stars,
Exploring the vastness of the cosmos within your imagination,
Let the beauty and wonder of the universe draw you into a deep state of relaxation,
Release any thoughts that may linger from the day,
Feel the soft embrace of the meadow and the cosmic energy guiding you into deeper and deeper relaxation,
And as you drift closer and closer,
Allow the peaceful energy to cradle you,
Ushering you into a deep and restful sleep as you surrender to the magic of the night,
And the way you create healthy sleeping patterns continues to grow,
And you can notice automatically,
When you wake up,
How you feel refreshed,
Rejuvenated,
And how this can begin to happen more and more,
And you can even begin to smile,
Sometimes knowing just how,
You begin to feel,
Things are moving in the right direction,
And how relaxing and calming this can be,
And now you can drift away,
Into a deep and relaxing sleep,
Maybe you can even begin to later notice,
How you look forward to going to bed at night,
And creating a more and more positive association with this,
And when you wake up in the morning,
You can feel completely refreshed,
Renewed,
After a deep,
Nourishing sleep,
Awakening with a sense of peace and well-being,
My best wishes to you.
