Welcome to Pure Life Therapy and this guided mindfulness meditation for deep sleep.
Please be sure that you are ready to drift off to sleep at the end of this meditation.
Finding a comfortable position,
Making sure the body is warm or cool enough,
Whatever it is that is right for you.
When you are ready,
Gently closing the eyes or gazing softly until you are ready to close your eyes.
Taking a deep breath in,
Filling your lungs with fresh air and exhale slowly,
Releasing any tension.
Repeating this a few times at a rate and rhythm that feels right for you,
Allowing each breath to relax you more deeply.
Inhale.
Inhale.
Exhale.
Relax.
Inhale.
Exhale.
Relax.
Inhale.
Exhale.
Allowing yourself to relax.
Now bringing the awareness to the body.
Feeling the weight of the body sinking into the surface beneath you.
Noticing any points of contact,
The feet,
Hands,
Back,
Head,
Allowing the surface to completely support you.
As you continue to breathe and be supported by the surface you are on,
Releasing any tension in your muscles.
Feeling a sense of ease spreading through the body like a gentle wave of relaxation.
Allowing the body to become soft,
Grounded and completely at ease.
Inhale,
Relax.
Exhale,
Relax.
Inhale,
Relax.
Exhale,
Relax.
Inhale,
Relax.
Exhale,
Relax.
Inhale,
Relax.
Exhale,
Relax.
Shifting the focus to the sensations in your feet.
Imagine a warm,
Soothing light enveloping them,
Releasing any remaining tension.
Allowing this soothing light to spread up through the ankles,
Calves,
Shins.
Relax.
Feeling the relaxation as it goes.
With each breath,
Allowing a little more relaxation.
Now bring the attention to the knees and thighs.
Picturing a calming energy flowing through them,
Melting away all tightness,
Discomfort.
Feeling the serenity moving up through your hips into the low back.
Inhale,
Relax.
Exhale,
Relax.
As you breathe,
Imagine a soft glow of tranquility surrounding your stomach and chest.
Feeling the gentle rise and falling of the breath like the rhythm of ocean waves.
Letting go of any worries or thoughts that may be lingering.
Inhale,
Relax.
Exhale,
Relax.
Now direct the awareness to the shoulders,
Allowing them to soften and drop,
Releasing any tension held there.
Picturing a warm,
Comforting light cascading down your arms,
Relaxing the biceps,
Forearms,
Wrists,
Hands.
Inhale,
Relax.
Exhale,
Release.
Inhale,
Relax.
Exhale,
Release.
Inhale,
Relax.
Exhale,
Release.
Inhale,
Relax.
Exhale,
Release.
Inhale,
Relax.
Exhale,
Release.
Inhale,
Relax.
Exhale,
Release.
Feel the serenity in the hands,
Each finger gently releasing any remaining tightness.
Your entire body is now enveloped in a cocoon of relaxation.
Inhale,
Sleep.
Exhale,
Relax.
Inhale,
Sleep.
Exhale,
Relax.
Inhale,
Sleep.
Exhale,
Relax.
Inhale,
Sleep.
Exhale,
Relax.
Inhale,
Sleep.
Exhale,
Relax.
Shifting the focus to the neck and throat,
Imagine a soothing light dissolving any tension.
The head rests effortlessly.
Inhale,
Sleep.
Exhale,
Relax.
Inhale,
Sleep.
Exhale,
Relax.
Inhale,
Sleep.
Exhale,
Relax.
Inhale,
Sleep.
Exhale,
Relax.
Bringing the attention to the face,
The scalp,
Relaxing the jaw,
Unclenching the teeth,
Relaxing the tongue,
Allowing the facial muscles to soften.
Feeling this calming energy spreading throughout the forehead,
Temples,
Back of the head.
Inhale,
Sleep.
Exhale,
Sleep.
Inhale,
Sleep.
Exhale,
Sleep.
Inhale,
Sleep.
Exhale,
Sleep.
Inhale,
Sleep.
Exhale,
Sleep.
Inhale,
Sleep.
Exhale,
Sleep.
Inhale,
Sleep.
Taking a moment to revel in this deep sense of relaxation.
Your entire being is now calm,
Peaceful,
And ready for a restful night's sleep.
As you drift off,
Carry this tranquility with you into your dreams.
Sleep deeply.
Sleep well.
Good night.
