Warm welcome to this guided meditation.
Tonight.
You will be gradually descending into a state of deep relaxation.
Where it will feel safe to give yourself permission to rest or to fall asleep in your own way and in your own time.
So,
Let's start by allowing yourself to rearrange your body into the most comfortable position for you.
You can accommodate certain parts of your body in any ways that you need to.
Perhaps there is a lingering anxiety about the act of falling asleep.
The truth is that by fixating on the concept of falling asleep,
It can actually be a double negative,
Causing even more anxiety and leading us to feel more awake.
So with that in mind i want you to remind yourself that tonight isn't actually about falling asleep Right now,
It doesn't matter if you do or you don't.
This meditation and this practice is about finding deep rest and giving your body and your mind permission to rest.
If sleep happens to come along,
Then that's okay.
And if not,
Then that's okay too.
Even just consciously relaxing and finding deep rest with intention can be hugely beneficial.
Also gently remind yourself that there is no right or wrong here.
Each experience will be as unique as us all,
So try to be kind to yourself tonight.
And if you are having lingering thoughts or worries about your situation tonight Try to imagine that you are speaking to your best friend who is simply having a hard time sleeping.
I am certain that you would treat your friend with empathy.
Understanding and love.
And this is also what you deserve.
And now,
For the next minute or so,
I actually want you to take the lead here and turn to your favorite relaxation practice.
It doesn't even have to be your favorite one,
But the one that you feel you need the most right now.
It could be a certain breathing pattern.
Progressive muscle relaxation.
Positive affirmations.
Reciting a mantra.
A body scan.
Or even the age-old counting sheep.
So,
Allow yourself to enjoy this practice now,
In your own time and at your own pace.
Don't worry,
I am still here.
If the mind does wander,
This is completely normal and okay.
If this happens,
Just observe that the mind has drifted without any judgment and then slowly bring it back to your practice.
You're doing fantastic.
And now just allow your practice to come to a gradual end and just start to check in with your body now and your breath.
And observe if you notice any changes or any new sensations.
Again there is no right way to feel or to be.
Tonight is about observation and acceptance.
Start to observe which parts of your body are in contact with the surface beneath you.
And give yourself permission to be exactly as you are in this moment.
Notice how your feet are resting.
Your ankles.
Your calves.
Become aware of your kneecaps and the back of your knees.
Your thighs.
Your hamstrings and your glutes.
Connect to your lower back now and notice how it rests.
Be aware of your spine.
And all the muscles in your back.
Feel how your breath moves at the moment.
Be aware of your chest expanding.
And contracting.
Feel how your arms lie,
How your wrists and your hands rest.
Notice your fingers.
And now check in with your neck and your shoulders.
Up the back of your neck.
And the back of your head.
Move round to your face.
Noticing your jaw.
Your lips.
And your tongue.
Your cheeks.
Your eyes.
And your brow.
Give permission to release now.
It is ok to let go of everything.
You are safe here.
And you can enter a state of heaviness.
Of peace.
And of tranquility.
Now in a moment I am going to ask you to open your eyes.
This might appear counterproductive at first,
But I encourage you to trust me tonight.
And I think you'll be surprised by how much you enjoy this experience.
So,
When you feel ready,
Slowly open your eyes and try to focus your gaze to a fixed spot in the room somewhere in front of you.
There is no need to force anything here,
Just allow yourself to focus on this spot on the wall or the ceiling with a soft gaze.
As you keep your eyes open,
You might have noticed that the room has again come into focus as your vision begins to adjust to the space.
Gradually now,
You might feel that your eyes are getting heavier.
And that you are blinking slowly.
More frequently.
And you feel now that it has become very difficult to keep your eyes open at all as a new heaviness falls upon your eyelids.
It's as if there are tiny weights gently pulling down on your eyelids,
Encouraging them to simply close.
With each blink there is a deeper and deeper temptation to allow it to happen.
And now allow yourself to give in to this temptation,
Allow the heaviness to completely take over as you let your eyelids drop closed Enjoy the relief of finally letting those tired eyes close.
Your mind is releasing any remaining thoughts,
And they fall away from you like grains of sand,
Leaving you with a quiet stillness and peace.
Deep state of comfort washes over you.
You have completely let go and you are free.
You are safe here tonight.
You are looked after.
And you are protected.
You can trust in my voice and in my words.
And slowly,
You will hear a steady countdown from 10.
And with each number,
I want you to imagine that you are sinking just that bit more into the surface beneath you,
And that you are entering a state of deep relaxation and of comfort.
10.
You are allowed to rest.
Whatever that may look like for you.
Nine.
You are allowed to be at peace.
Eight,
If sleep arrives then you welcome it.
Otherwise you welcome relaxation.
Seven.
Your body is in a state of healing.
Six.
Your mind is in a state of calm.
Five,
Your thoughts are gently fading away.
Are embracing quiet.
Three.
You are trusting yourself.
Too,
It is safe for you to let go.
To relax and rejuvenate.
One.
And here you are completely free.
Zero,
You can surrender to rest.
Surrender to rest.
Surrender to rest.
You are safe to fall asleep.
You are safe to fall asleep.
You are safe to fall asleep.
