Welcome.
If your mind won't stop racing,
If anxiety is keeping you awake,
This meditation has found you for a reason.
We're going to quiet our thoughts,
Calm our nervous system,
And I'm going to guide you into a restful,
Rewarding sleep.
I want you to try to get as comfortable as possible.
You don't have to be perfect,
Just as comfortable as you can be right now in this space.
Go ahead and place one hand on your heart,
And one hand on your belly,
And I just want We're going to go ahead and set an intention.
You can repeat after me out loud,
Or you can just say this in your head.
I am releasing all of these thoughts.
I am safe exactly where I am right now.
I choose to sleep deeply.
Take a deep breath in through your nose for the count of four.
Hold in the breath for another count of four.
And exhale through your mouth for a count of six.
The longer we exhale,
It signals the body that it is safe.
It lets the body know there's no emergency,
And that it can fully rest right now in this space.
Let's do it again.
Breathe in for a count of four.
Hold and release for a count of six.
One more time,
We're breathing in safety,
Hold,
And breathe out everything else.
I know your thoughts may be spinning.
You may be replaying conversations.
You could be worried about what will come tomorrow.
Or you may be listing all those things that you have to do.
But I want you to imagine that each one of those thoughts is written out on a piece of paper and one by one,
You're placing each one of those thoughts in a box.
You're not ignoring them.
You're not pretending that they don't exist.
You're just setting them aside for right now in this space.
That work conversation,
Put it in the box.
Your worries around money,
Place it in the box.
That thing you may have forgotten to do,
We can also put it right inside the box.
That text you're waiting for,
Just put it away for now in the box.
You can always come back to the box tomorrow.
It will be right where you place it.
But right now,
In this moment,
You don't have to hold any of it.
I want you to breathe in space and breathe out clutter.
Continue breathing in this space while you remove all of those thoughts.
And remember,
With each breath,
We're breathing in peace,
Serenity,
Blessings,
And positive energy.
We're breathing out all the heaviness that we've collected throughout the day.
We're releasing all of the tension within our body.
Now,
I want you to take a moment and notice where the stress or the anxiety is living in your body right now.
I want you to feel where you're holding this tension.
Is it in your chest?
Is it in your stomach?
Or maybe you're holding it in your throat.
I want you to go to that place now and just recognize what you're feeling.
Acknowledge it and sit with it.
Just for now.
We're going to breathe into this space and we're going to relieve it,
Release it,
And calm it.
When we breathe into this space,
I want you to imagine sending a warm golden light to the exact spot that you've tapped into.
The light that we are bringing into this spot is melting away the anxiety,
The stress,
And all of the tension.
It's dissolving the tightness and it's creating space.
Feel your shoulders dropping down.
Feel your jaw unclenching.
Feel your entire body starting to trust that it is safe to let go.
You're not in danger where your body and your mind can rest.
Scan from the tip of your head all the way down to your toes.
While you're doing this,
Just be aware if you feel any tension or any pain.
If you do,
Go to that place right now.
We're going to breathe into this place.
We're going to soften it and release it.
So let's breathe in on a four count and hold,
Release.
Let's do that one more time,
Focusing on that area.
Breathe in and release.
Now I'm going to give you some time to continue to breathe and fully release whatever is weighing you down.
Wherever you feel tension or pain,
We're going to continue to relax and release that area.
You can feel your body letting go.
You can feel your body releasing what no longer is needed.
You can feel your mind letting go of all that does not serve it.
Your thoughts are quieter now.
Your body is heavier now.
Your mind and your body are fully ready to experience deep and rewarding sleep.
And if a thought happens to pop up,
It's okay to acknowledge it.
I see you.
I'll think about you tomorrow and just let it float away like a balloon.
You do not have to control anything right now in this space.
You do not have to force anything right now in this place.
Just let the sleep come to you naturally.
You are safe.
You are enough.
You can rest right now.
I love you.
