Hi,
Welcome to today's sleep meditation.
Now with this meditation,
It's very important that you're not driving,
You're not working with any big machinery,
Anything that could be dangerous because this is a sleep meditation.
So obviously the idea is that it's going to help you go to sleep.
So we don't want you doing anything dangerous and then fall asleep.
So I've warned you from one friend to another,
Ideally I would say you should be listening to this in your bed or wherever you're going to go to sleep.
So also making sure that you're prepared so that when this recording ends,
You can very easily and seamlessly drift off to sleep.
Maybe you'll fall asleep during this meditation or maybe just as it finishes or perhaps even once it's finished,
You'll turn off your phone,
Whatever you need to do and then fall asleep.
But I would suggest that you have as much done as possible,
Your teeth are brushed,
All that kind of stuff.
So you can just switch off your phone and slip off into a beautiful slumber.
So that being said,
Find a comfortable position and this time compared to my other meditations,
It's lying down.
Get into bed or wherever you want to go to,
Relax your body,
Close your eyes and your only job now is just to relax.
I want you to imagine as you're inhaling and exhaling,
In and out through your nose in a relaxed fashion,
Imagine that any things you have from the day,
Any worries,
Any concerns,
You can just let them go.
So let anything come to mind that you may have concerns or worries about,
One at a time and then you're going to take them and put them in a safe,
An imaginary safe.
And don't worry,
You can pick up these worries and concerns later if you wish but you're going to place them in this safe so that they are safe while you sleep.
Nobody will take them and then when you wake up tomorrow,
If you'd like,
You can go into that safe and decide which ones you want to take back or you can leave them all there,
That's fine.
And so maybe you could start with just jobs,
Little jobs you need to do,
Maybe ones that aren't finished,
That are just looping in your mind a little bit.
Just take each of those jobs or all the jobs,
The to-do list,
You know,
And then just put that in the safe.
Let it go,
Empty.
Now maybe you take any people that you have responsibilities for or any relationships you have that can be challenging or take work and take each of those people or all the relationships you have and then just put them in that safe,
Empty out your mind,
Empty,
Empty.
Take anything else,
Any other worry,
Any other concern,
Any other problem you've had,
Just take it,
Pick it up and put it in that safe as you start to relax more deeply now,
Feeling more and more comfortable.
And so taking everything,
Even yourself,
Put it in that safe,
The idea of who you are,
Just put that in the safe too and for now you can just be awareness,
Just a mind,
Just a body that's going to shut off and rejuvenate itself in the form of sleep.
And then just lock that safe,
Put the key somewhere,
You can always go back to it.
So now you're just empty,
Ready for sleep.
Bring your awareness to the top of your head now.
And as I speak you can hear my words but you don't really have to pay too much attention.
My words will just guide you and go with wherever you go.
And so just as I say the part of your body,
You bring your attention to it and you can just relax it.
So just relaxing the top of your head,
Sides of your head,
Your face,
Your eyes,
Your forehead,
Your temple,
Your nose,
Your lips,
Your chin,
Your jaw,
Just relaxing it all,
Your neck,
Your shoulders,
Breathing,
Relaxed,
Your chest,
Your stomach,
Your solar plexus,
Relaxing,
Letting go of any tension from the day,
Your back,
Your upper,
Your middle,
Your lower,
Your hips,
Your glutes,
Your legs,
The muscles around your knees,
Thighs,
Calves,
Ankles,
Feet.
Just letting go of any tension,
Just relaxing.
Maybe even wiggling and moving your body ever so slightly just to release some tension.
Even making any sounds just to release any tension.
That's it,
Just totally sinking now into your bed or wherever you're lying.
Just feeling really heavy,
Grounded,
Connected to the earth,
Ready for sleep.
Even allow an intention in your mind to let go completely.
Let me guide you into a beautiful slumber.
I'll keep you safe,
Make sure you're fine and take you on a beautiful journey that will allow you to get one of the best sleeps you've ever had,
Perhaps.
So now that your body is completely relaxed,
I want you to imagine that you can see a door and slowly start to walk over to that door.
Now the door is exactly how you want it to be.
Whatever type of door you would like,
That's the door.
Small,
Big,
Grand,
Simple,
Metal,
Wood,
Stone,
Doesn't matter.
Walk over to that door and you'll see your hand reach out and take the handle or slide it however the door opens.
And as you do,
You notice there's a beautiful steps in front of you and the steps are exactly the kind of steps that look inviting and they're going down.
They're going down to what awaits you as one of the most peaceful,
Beautiful places you could imagine.
Just the perfect place you'd like to go before you go to sleep.
And so stepping through that door now and not going down yet,
In a moment as I count from 10 all the way down to 1,
With each number you'll take a step,
Right leg or left leg,
Doesn't matter.
And with each step you'll feel more relaxed and more calm,
More comfortable,
Even safer just to fall asleep and relax.
And so 10,
Stepping your right to your left leg onto the step and you notice there's a banister or a handle or something to hold on to so that you feel safe going down these steps and comfortable.
9,
The other foot now,
Feeling more relaxed.
8,
7,
Another step down,
6,
Further still,
Feeling more and more relaxed,
More excited in a relaxed way about the beautiful place you're going to see.
And 5,
Going down another step,
4,
Even more relaxed,
3,
Stepping down again with each step feeling more relaxed and comfortable and you start to even hear the sounds of the place you're about to enter.
Maybe you even see some of the light,
You can hear the sounds of birds tweeting.
Maybe you even hear the light sound of wind blowing and some wind chimes and you smell the air and it's fresh,
Beautiful,
Enters your lungs and it makes you feel good.
And 2,
Another step down.
And 1,
The final step and now you're on flat ground and you notice just in front of you there's grass,
Soft,
Beautiful,
Green,
Lush grass.
Some of the most beautiful grass you've ever seen,
Some of the most inviting grass you've ever seen and you're so curious so you start to move towards that grass and around the corner and suddenly through the doorway it opens up in front of you.
There is the most beautiful,
Lush nature,
Green grass for miles,
A meadow,
Trees,
Wind chimes,
Birds,
Hills rolling out in front,
Just extraordinary beauty.
You breathe in and the air is fresh and crisp,
Exactly the temperature that makes you feel cozy and safe and beauty.
You start to walk and you notice you don't have any shoes on and you walk on the grass and you feel the soft grass on the soles of your feet and it feels good,
You feel connected and grounded to the earth,
Safe and held.
You start to walk over the grass,
You can hear the slight soft sound of the grass bending beneath your feet,
Just accepting you,
Allowing you to walk and you can feel below the grass the earth holding you safe.
And this place is the most peaceful place you could ever imagine,
There's nothing here there's nothing here but you and nature and safety and calm and serenity and peace.
You take another breath in in your own time and your whole body just relaxes and you smile and you feel calm and your mind feels empty,
There's nothing here to do but just enjoy,
Feel relaxed.
You start to walk more slow steps,
You hear the wind chime again,
You look over,
You see some birds perhaps flying through the sky overhead,
You see the blue sky,
Maybe there's some clouds like cotton buds floating in that blue and you think how wonderful,
How beautiful.
You start to walk around and explore,
Maybe you look at some of the trees,
Some of the flowers,
Some of the birds,
Maybe there's even some animals if you wish,
Moving around some bunnies or a cat maybe or whatever works for you.
A cat maybe or whatever works for you.
As you move around you just notice there's more steps but in the form of grass and as you come to the edge of the steps closer and closer you see that where the steps lead is the most beautiful area.
With a bed,
The most beautiful,
Most inviting bed you could ever imagine on this plane of grass below the steps.
And so in a moment again you'll start to walk down those steps and eventually when you get to the bottom you'll get to the bed and with each step you'll feel more relaxed,
In a deeper state of relaxation,
Just on the precipice,
On the edge of slumber and even if you want to fall asleep now before you even get to the bed that's fine,
You're in charge,
You're the architect,
You decide.
And so taking the first step down those soft steps,
Those grassy steps and there's a banister or something that keeps you safe and secure.
So ten,
Taking that first step,
Nine,
Down again,
Down again,
Eight,
Further still,
Seven,
Six,
Getting closer to the bottom now,
Five,
All the way,
Four,
Feeling more relaxed,
Three,
Two,
And one.
At the bottom now,
Walking towards the bed,
You notice that the clothing you're wearing,
Maybe you look at your arms and your legs,
Is exactly the clothing that you'd wear to go to bed.
Maybe you see a glass of water on the way there,
A warm mug of something and have a quick sip,
If you wish,
And then climbing into that bed,
That beautiful bed.
And whatever you need with that bed,
So that you know you can just sleep beautifully,
Whether it's that something's around that bed to contain it,
So you feel safe,
It's raised high,
So you feel safe,
Whatever it is.
And you get into bed and maybe you have the duvet over you,
Maybe you don't,
And you notice the sleeping position you like the most to fall asleep,
And you get into bed and maybe you have the duvet over you,
Maybe you notice the sleeping position you like the most to fall asleep,
And you take a breath out,
Breath in,
Out,
With each breath,
Your eyelids get heavy as you're in that bed,
Your breathing becomes deeper,
You feel more and more relaxed,
You feel grateful for your life,
You think of your loved ones,
As you breathe and get more and more sleepy,
More and more sleepy.
Perhaps you say to yourself,
I love myself,
I wish good things for myself,
I wish good things for myself,
And you're looking forward to a deep,
Wonderfully beautiful slumber,
And excited for the day when you wake up and all the exciting things ahead.
And finally your eyes start to close,
And your eyelids are so heavy,
Even if you wanted to open them,
It just doesn't matter,
Your eyelids are closed,
And you're falling asleep,
Or you're deeply relaxed,
Maybe you're already asleep,
Maybe you're already asleep,
And you'll have many dreams,
Colourful dreams,
Black and white dreams,
Dreams of a few and dreams of a thousand,
But one thing that will happen is you'll have dreams,
And in those dreams you'll remember what a wonderful being you are,
That you are pure awareness,
Pure love,
And any things that happen in the day you can just work them out and let them go in your dreams,
So that when you wake in the morning you'll feel fresh,
Fresh as a daisy,
You'll feel rejuvenated and revitalized,
But for now enjoy your sleep,
Thank you for meditating with me,
Have a wonderful slumber,
If you're not yet asleep,
Just slowly doing whatever you need to to turn off your phone,
Put it to the side,
And go back to closing your eyes and fall asleep again.
You
