Welcome to this guided meditation for deep sleep.
Tonight we will embark on a journey of relaxation and peace,
Allowing you to let go of the day's stresses and drift into a peaceful restorative sleep.
Find a comfortable position,
Whether lying down or seated,
And gently close your eyes.
Take a deep breath in,
Filling your lungs with cool fresh air,
And exhale slowly,
Releasing any tension you may be holding on to.
Let's prepare by finding a position that feels most comfortable to you.
Allow your body to sink into the surface beneath you,
Feeling completely supported.
Let's take a moment and do the 5-5-5 breathing technique.
This is where you will inhale slowly through your nose for five seconds,
Hold your breath for five seconds,
Then exhale slowly through your nose or mouth for five seconds.
We will do this for three iterations.
I will guide you.
Let's begin.
Start by breathing all air from your lungs out through your mouth.
Now let's breathe in through your nose for five,
Four,
Three,
Two,
One.
Hold for five,
Four,
Three,
Two,
One.
Exhale slowly for five,
Four,
Three,
Two,
One.
Let's restart.
Breathe in through your nose for five,
Four,
Three,
Two,
One.
Hold for five,
Four,
Three,
Two,
One.
Exhale slowly for five,
Four,
Three,
Two,
One.
One last time.
Breathe in through your nose for five,
Four,
Three,
Two,
One.
Hold for five,
Four,
Three,
Two,
One.
Exhale slowly for five,
Four,
Three,
Two,
One.
Okay,
Great.
Now resume breathing as you would normally.
So let's begin a body relaxation.
Bring your awareness to your feet.
Wiggle your toes and then let them relax completely.
Imagine the warmth from the Sun gently enveloping your feet,
Melting away any tension.
Allow this light to slowly travel up to your ankles.
Allow that light to continue up to your calves and allow that light to continue up to your knees,
Relaxing each part of your body as it moves upward.
Feel this warm sunlight moving up through your thighs,
Now moving up through your hips,
And now to your lower back,
Releasing any tightness.
Let it continue to travel up through your abdomen and up through your chest and then up through your upper back,
Soothing and relaxing every muscle.
As the light reaches your shoulders,
Feel them drop and release any burden they may be carrying.
Now let this sunlight flow down your arms,
Past your elbows,
And into your hands and fingers,
Relaxing them completely.
Finally,
Bring the light up through your neck,
Then through your jaw,
And now your face,
Letting go of any remaining tension in your forehead and around your eyes.
Your entire body is now enveloped in this warm soothing sunlight,
Completely relaxed and at ease.
In this state of relaxation,
Imagine yourself standing at the edge of a peaceful,
Empty beach.
The sky above is a deep,
Calming shade of blue,
With gentle waves lapping at the shore.
Feel the soft,
Warm sand beneath your feet,
Each grain creating a sensation of comfort and grounding.
Take a step forward and feel the cool,
Refreshing water gently caressing your toes.
Listen to the rhythmic sound of the waves,
A soothing sound that lulls you into a deeper state of calm.
As you walk along the shore,
Notice the gentle breeze brushing against your skin,
Carrying the scent of salt and fresh air.
Ahead of you,
There is a comfortable hammock strung between two sturdy palm trees.
Make your way towards it,
Feeling the sand beneath your feet and the warmth of the sun on your skin.
As you reach the hammock,
Gently ease yourself into it,
Feeling it sway gently with the breeze.
Lying in the hammock,
You feel completely supported and at ease.
The gentle rocking motion lulls you further into relaxation.
Above you,
The palm leaves rustle softly in the breeze,
Creating a peaceful melody with the waves and the seagulls singing in the distance.
Allow yourself to fully immerse in this serene environment,
Feeling a deep sense of peace and tranquility.
As you lie in this hammock,
Bring your awareness back to your breath.
Inhale deeply,
Feeling the cool,
Fresh air fill your lungs.
Exhale slowly,
Releasing any last remnants of tension.
With each breath,
Feel yourself sinking deeper into relaxation,
Allowing the imagery of the peaceful beach to anchor you in this present moment.
Let go of any thoughts or worries,
Knowing they can wait until tomorrow.
For now,
Focus solely on this peaceful moment,
This feeling of deep relaxation and serenity.
You are safe,
You are calm,
And you are ready to drift into a deep,
Restful sleep.
