A warm welcome to this sleep countdown meditation,
Which will also include a guided body scan to help you relax and slowly drift off to sleep.
Find yourself a comfortable position to lie down and allow a new heaviness to enter the eyelids as they gently close.
With this meditation try not to focus on an end goal or result,
Simply try to enjoy the process and the ever growing relaxation as you listen to my voice and allow yourself to be enveloped by this hypnotic music.
And now we will do a short guided breathing pattern called 3-4-5,
This will allow you to slow down and relax,
Preparing your body and your mind for a wonderful peaceful rest.
When you are ready,
Breathe in through the nose for three,
Hold for four,
And breathe out for five,
Let all of it go now,
Again that's in for three,
Hold for four,
And release,
Blowing away the thoughts of yesterday,
Today and tomorrow,
Again in for three,
Hold,
And let it go.
Continue to breathe in this way in your own time and with each breath out allow your body to sink just that bit deeper into your mattress,
And now allow the breath to fall back into a natural rhythm.
Enjoy this new peace flowing through your body,
Allow your worries and thoughts to gently drift away as you surrender to this beautiful moment and remind yourself that this time is for you.
If you find that your mind is still thinking a lot then try not to be too hard on yourself,
This is completely normal and only means that you are human.
If or when this happens,
Try to simply acknowledge that your mind has wandered without judgement,
Notice the thought and then allow it to drift away from you.
Our thoughts are merely wisps of cloud passing by on a spring day,
Here for a moment and then blown away by the breeze.
As we begin to count,
Try to let your mind become free from the burdens of yesterday,
Today and tomorrow and focus on the sound of my voice as we go deeper and deeper into comfort.
20.
You can begin to allow your mind to empty,
Your thoughts are fading and you are ready to rest.
19.
Focus on your feet now.
Imagine the soles of your feet are softening and a warmth is flowing through them into your toes.
18.
Your ankles are becoming loose and free from tension.
17.
Allow your legs to completely soften and become heavy.
Imagine that there is a warm energy travelling up and down your legs.
16.
Think about your hips and imagine a new heaviness filling your hips as you sink deeper and deeper into your mattress.
15.
Focus on your back.
Imagine that a healing light travels up your spine,
Relaxing each vertebrae and warming all the muscles in your back.
14.
Allow your stomach to gently soften and become more relaxed.
As you breathe in and out you feel it expand and release.
13.
Your chest becomes open and free as you release yourself from all burdens.
12.
Imagine that any tension in your neck and shoulders is unravelling like a soft butter melting and a gentle heat begins to trickle through your shoulders and your neck.
11.
This warmth moves down your arms,
Into your hands and fingers,
Allowing them to become heavy and melt into relaxation.
Allow all the muscles in the face to release and soften.
9.
Your jaw is loose and your lips relax,
Parting ever so slightly.
8.
Your eyebrows soften and your forehead releases.
7.
There is a warm relaxation trickling down from the crown of your head and across your face.
6.
Your eyes become heavier and heavier and it is a beautiful feeling.
5.
Feel the weight of your body sinking deeper,
Deeper and deeper.
4.
Imagine that you are riding the waves of this music as it sends you to sleep.
3.
You are ready to let go.
Surrender to this incredible moment and all of these wonderful sensations.
Embrace this feeling,
This heaviness.
Allow your mind to empty and your body to relax.
1.
You are safe here.
You are protected and you can gently drift off to sleep.
