Welcome to the sleep meditation,
A time for you to gently unwind,
Let go of the day and surrender to deep,
Peaceful rest.
Find a comfortable position in your bed,
Adjust your blankets,
Soften your shoulders and close your eyes,
There is nothing you need to do right now except relax.
Take a deep breath in and slowly exhale,
Again breathing in deeply and exhaling all the tension out,
With each breath you are signaling to your body that it is safe to relax.
Now bring your awareness to the top of your head,
Imagine a soft wave of relaxation beginning here,
Melting away any tension,
Feel this wave move down to your forehead,
Smoothing away any thoughts,
Let it soften your eyebrows,
Your cheeks and your jaw,
Notice how your face relaxes completely,
Now feel this soothening sensation flow down into your neck and shoulders,
If there is any tension,
Simply acknowledge it and let it dissolve with your next exhale.
This wave of relaxation moves down into your arms,
Hands and fingertips,
Making them feel heavy,
Warm and relaxed.
Now bring your focus to your chest and heart space,
With every breath feel this area expand gently and release,
Your abdomen softens,
Your muscles unwind,
The relaxation continues down your hips,
Thighs and knees,
Releasing any last bits of the day,
Feel it move into your calves and ankles,
Flowing all the way down to the tips of your toes,
Your entire body is now enveloped in a deep sense of calm and serenity.
Now shift your attention to your breath,
There's no need to control it,
Just notice how effortlessly it flows in and out,
Imagine each inhale drawing in peace and each exhale letting go of any lingering thoughts or worries.
If your mind begins to wander,
Gently guide it back to your breath,
Let it be your anchor,
Keeping you in this state of pure relaxation.
Now imagine yourself laying in a peaceful,
Open meadow under a night sky filled with stars,
The air is cool,
The grass beneath you is soft and the world around you is completely still,
Above you the stars twinkle and a gentle breeze carries away any thoughts or worries.
With each breath you feel yourself becoming lighter and lighter,
As if you're floating among the stars,
You are safe,
Held by the universe,
Completely at peace,
There's nothing to do,
Nowhere to be,
Just this moment,
Just pure rest.
Let your body sink even deeper into your bed,
Your breath is soft and steady,
Your mind is quiet,
If sleep hasn't arrived yet,
Trust that it will soon,
Let go,
Surrender to the night,
Sweet dreams.
