This is a 15-minute meditation to help you drift into sleep.
Find a comfortable position,
Whether sitting or lying down.
Allow your body to feel supported by the surface beneath you.
Close your eyes gently and take a deep breath in through your nose and slowly let it out through your mouth.
Let your shoulders soften.
Unclench your jaw and allow your body to settle.
This time is just for you to relax and prepare for a restful sleep.
Start to notice your body.
Feel the weight of your body sinking into the chair or ground beneath you.
Imagine gravity gently pulling you down,
Grounding you,
Helping you release any tension.
Bring your attention to your feet.
Notice any sensations there,
Warmth,
Coolness,
Or simply the natural touch of the surface.
Let your feet relax completely.
Now move your awareness to your legs.
Feeling them soften and let go of any tension.
Continue to your hips,
Your lower back,
And your belly.
Breathe deeply into these areas and as you exhale,
Feel them release.
Let your chest relax.
Feel your shoulders melting down away from your ears.
Move your awareness to your arms,
All the way down to your hands,
Noticing any tightness melting away.
Finally,
Focus on your neck,
Your jaw,
And your face.
Let your jaw loosen,
Your forehead smooth,
And your eyes rest comfortably.
Feel your whole body resting,
Completely supported and at ease.
Now let's bring your attention to your breath.
There's no need to control it,
Just notice it coming and going.
Begin to imagine your breath as a soft,
Soothing wave washing over you.
Each inhale is like the wave drawing gently in,
And each exhale is like it retreating back into the ocean.
If it feels comfortable,
Start to lengthen your exhale slightly.
For example,
Inhale for a count of four,
And exhale for a count of six.
I'll guide you for a minute.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Feel your breath slowing everything down,
Signaling to your body and mind that it's safe to rest.
With each exhale,
Imagine tension or worry drifting away,
Carried off by the gentle wave of your breath.
Now let's invite a feeling of peace and comfort with a simple visualization.
Imagine yourself in a cozy,
Safe place.
It could be a soft,
Warm bed in a quiet room,
Or perhaps a peaceful meadow under a starry sky.
Picture the details,
The textures,
The gentle sounds,
The sense of calm all around you.
As you settle into the space,
Imagine a soft,
Golden light surrounding you like a comforting blanket.
This light feels warm and safe,
Soothing your mind and your body.
Let this light flow through you,
Starting at the top of your head and slowly moving down through your neck,
Your shoulders,
Your chest,
All the way down to your toes.
With each breath,
Imagine this light helping you feel heavier,
More relaxed,
And ready to drift off into sleep.
Take a moment to notice how your body feels now.
There's nothing left for you to do.
No tasks.
No to-do lists.
No worries.
You are exactly where you need to be.
Repeat this affirmation silently to yourself.
I am calm.
I am safe.
I am ready for rest.
I am calm.
I am safe.
I am ready for rest.
As you continue to breathe gently,
Feel yourself drifting closer and closer to sleep.
If your mind wanders,
That's okay.
Just gently bring it back to the soft waves of your breath or the warmth of the golden light.
When you're ready,
Allow your body to let go completely.
There's no rush.
Sleep will come naturally.
Sweet dreams.
