Hello.
This meditation is going to guide you to a nice,
Peaceful sleep.
I would like you to begin by finding a comfortable position to lie down and take a few deep breaths in.
In through your nose.
And slowly exhale through either your nose or your mouth.
Do that a couple more times.
Deep breath in.
And slowly exhale.
And just allow your body to settle into the bed or surface beneath you.
As you breathe naturally,
Notice any thoughts that come into your mind.
And imagine each thought as a leaf floating on a gentle stream.
Or perhaps slowly passing by.
Watch as each leaf,
Thought,
Or cloud thought drifts by.
Not trying to hold onto it or push it away.
Just observe them passing.
Consciously relax each part of your body.
Imagine a very relaxing color,
Whatever color relaxes you the most.
Imagine that color coming in from the bottom of your feet,
Relaxing your toes.
Feel the relaxation spreading to your thighs.
Relaxing your hips.
To your abdomens and chest.
And relaxed with each breath.
Send that relaxation to your hands.
Allow the relaxation,
That relaxing color to flow into your neck.
And your face.
Relaxing the muscles around your eyes.
It's flowing through that relaxing color.
And is now calm.
As you continue to breathe slowly and deeply.
Think in a peaceful meadow under a starry sky.
The grass beneath you is so soft.
And you are safe.
And you feel a gentle breeze caress against your skin.
Look up at the stars twinkling.
Beautiful dark blue sky.
Each star represents a thought or worry.
And as you exhale,
Imagine one of these stars gently fading.
Taking a concern with every fading light and star.
Now focus on the sensation of your breath.
Feel air entering your nostrils.
Gently guiding you towards sleep.
If your mind begins to wander.
Or the image of the starry sky.
Simply allow yourself to be present.
You are safe.
Embrace the quiet.
To envelop you in a cocoon.
That you can return to this peaceful state anytime you need.
Maintaining your slow,
Deep breathing.
