Welcome to this sleep meditation.
It's wonderful that you're here.
This moment is just for you.
Everything that day has brought,
The heavy and the beautiful,
Can now be let go.
You don't need to do anything anymore,
Nothing more to achieve.
Now is the time to release and trust yourself fully to sleep.
As you begin to settle,
I gently remind you that life flows in cycles.
After every storm,
The sunshine will return.
And even in moments that seem dark and unclear,
You are carried by your breath,
Your being and your strength,
Which is always within you.
So let's begin with our breath,
Our silent companion that carries us through everything.
Breathe in deeply through your nose and feel your belly rise gently.
Hold the breath for a moment,
Then slowly exhale through the mouth,
Steady and calm.
With every inhale,
You draw trust into yourself and your life.
With every exhale,
You release doubts,
Worries and tension.
Repeat this rhythm a few times.
Four seconds in,
Drawing trust and life into you.
Hold for two seconds and exhale for six seconds,
Releasing doubts,
Worries and tension.
Breathe in for four seconds,
Hold for two and exhale for six.
As you breathe,
Imagine your breath as a river,
Always flowing,
Always moving.
This river carries everything with it,
The beautiful moments as well as the challenges.
And no matter how the water flows,
It will always find its way.
So let yourself be carried by this river,
Letting go of any resistance and any struggle.
Feel yourself becoming calmer and calmer.
Now I invite you to recall a time in your life that maybe wasn't easy for you.
Perhaps a period when you weren't sure how to move forward.
Take a moment now to reflect on that phase in your mind's eye and then remember how you overcame that time.
Perhaps it showed you a new direction.
Maybe you learned something that makes you stronger today.
Perhaps you've become someone who can now navigate through tough times with even more strength than before.
These experiences show us that life is like a wave.
Each wave comes and goes,
None stays forever.
Just as difficult times in our lives pass,
Making space for new experiences.
Now think of something beautiful that followed,
Something that showed you that after the rain,
The sunshine always returns.
Perhaps it was a laugh,
A success,
A loving moment.
Feel these memories like a warm light within you.
This light is the proof that you're always supported.
If your eyes aren't yet closed,
Close them gently now.
Imagine in your mind's eye a color forming.
A color that represents trust and safety for you.
Perhaps it's a deep blue,
Like the night sky,
Holding everything.
Or it's a golden light that warms and protects you.
Imagine how this color spreads through your body.
It starts in your heart,
Warming your chest,
Spreading through your belly,
Your arms and legs.
This light envelops you like a blanket of trust and safety.
Feel how this light softly whispers to you.
You are safe,
Everything is well.
Now think of something in your life that you are grateful for.
It could be something small or something big,
Something that reminds you that life always gives you gifts.
Perhaps it's a person who is important to you,
A skill you carry within you,
Or a moment that showed you how strong you truly are.
Let this feeling of gratitude and strength flow through you.
It reminds you that you already carry everything you need within you.
Life constantly offers us reasons to trust.
We just need to notice them.
And as you sink deeper into this relaxation,
Repeat these phrases to yourself or simply let them resonate in your subconscious.
I trust myself and the flow of life.
I trust that everything happens at the right time.
I am safe,
I am supported,
I am secure.
I release the day and open myself to the peace that follows.
Maybe you can already feel how your body becomes heavier and softer,
Your shoulders relax,
Your neck becomes light.
Your legs and feet rest heavily and peacefully.
The night settles over you like a protective blanket,
A warm blanket of trust and safety.
Imagine that your breath,
Like a gentle rhythm,
Flows through the universe,
Carrying you and giving you peace you deserve.
You know that life always has paths for you,
Whether tomorrow or the day after.
You feel completely supported and completely safe.
Good night and may you dream of everything that brings you peace and joy.
