A warm welcome to this guided meditation where you will sink ever so gently into a perfect peaceful sleep.
Tonight,
You will be guided by my voice through a series of relaxation practices,
Which by the end will leave you feeling heavy,
Soft and comfortable and in a state of sleepy tranquility.
Find yourself a suitable place to lie down wherever is comfortable for you.
Wriggle away any lingering tension and try to make sure that you are not too hot and not too cold.
And when you are ready,
You can just allow your eyes to close.
Right now,
I am sure there are still many lingering thoughts and possibly even some tension in your body.
This is completely normal and it is okay.
Throughout this meditation,
We will work together to gradually release a lot of this.
The day is done now.
Whatever has happened is already in the past and the future is beyond our reach.
This time is completely for you.
You can give your mind permission to slow down,
Your body permission to let go and your soul permission to be soothed.
And gently remind yourself that the best way we can show up for others and to take on the inevitable challenges in our lives is to ensure we are well rested.
So acknowledge that by being here tonight,
You are showing yourself love and care,
Which is a wonderful thing.
It's also worth noting that anything on our minds that is worth remembering will always find its way back to us when the time is right.
So let that be your permission now to slowly release the day.
We will begin with a guided breathing practice known as 4-7-8.
Don't worry if you can't reach these numbers.
They are only a guide and you should breathe in a way that feels comfortable for you.
The main focus of this practice is the gentle holding of the breath and the long slow exhale.
Both of these combined can result in an incredibly deep relaxation.
And as we go deeper into this meditation,
Try not to focus on the end goal of falling asleep tonight.
It doesn't matter if you do or you don't.
This is about finding peace,
Comfort and relaxation and bringing yourself into this state of deep rest will be hugely beneficial whether sleep arrives or not.
So let this be one more pressure that you can dismiss now,
Allowing it to dissolve.
Now,
Let's begin.
Start by releasing all the breath that you have on a long,
Slow exhale.
And when you feel ready to breathe in,
Then inhale for 4.
Hold for 7.
And release through your mouth for 8.
That's in for 4.
Hold for 7.
And let it all go for 8.
And in for 4.
Hold for 7.
And release.
You are doing fantastic.
Continue to breathe in this way in your own time and at your own pace.
And as you do so,
You can let your body slowly sink into the surface beneath you to drift deeper and deeper into a state of peace.
You are breathing in a healing comfort and you are blowing away all of your thoughts all of your worries and all of your tension.
Everything is dissolving and you are giving yourself permission to simply let go.
To fall back into a natural rhythm.
Feel any new sensations that are flowing across your body and allow these waves of peace to pulse through you.
Bit by bit you feel yourself sinking just that bit more and becoming one with the soft music your body and the sound of my voice.
Your slow and steady breath is like a gentle wave trickling up and down a calm quiet shore.
We will begin a gentle muscle relaxation.
If you know of any parts of your body that are injured or uncomfortable then you can be gentle here or if necessary avoid that area completely.
There is no need to force anything tonight.
Let's start with the forehead.
Raise your eyebrows as high as they will go.
Hold it for a moment and breathe through it.
Notice that tension in the forehead.
And release.
Feel your forehead soften now as the tension melts away.
Now tightly close your eyes and squeeze your nose.
Hold it here.
And let it go.
Feeling that release in your eyes and your nose.
Now clench your jaw and smile as wide as you can.
Hold it here.
And release.
Allowing your mouth and jaw to become soft.
Enjoy the relaxation already flowing through your forehead,
Your face,
Your mouth and your jaw.
Shift your focus now to your neck.
Shrug your shoulders as high as you can.
Feel that tension in your neck as you hold it here.
And now release.
Allowing your neck and shoulders to soften and feel the tension melting away.
Now squeeze your hands into a tight fist and tense your arms.
Hold this here.
And let go.
Take a moment to notice this new softness from your forehead down to your hands.
Remind yourself that it is okay to surrender to all of these beautiful feelings and that this is your time.
Bring your focus to your chest and take a deep breath,
Allowing the ribs and the belly to expand.
Hold this breath here.
And exhale completely and allow any tightness in your chest to melt away.
Let's do this one more time as you take a nice deep breath in.
Hold and notice the feeling.
And release.
With each out breath allow yourself to relax deeper and deeper.
And now bring your attention to your stomach and draw in your belly button towards your spine.
Hold this position.
And release.
Feel your abdomen soften as your whole body is slowly sinking deeper and deeper into comfort.
And now begin to gently arch your back as if you have a small pillow under you and push your shoulder blades together behind you.
Hold it here and notice this feeling.
And let it go.
Allow your back to melt into the mattress as all of the tension in your body is slowly dissolving.
Notice how different your body feels already and enjoy this new found peace.
Focus your attention on the muscles in your buttocks.
Squeeze and hold as tight as you can.
Hold it just a little longer.
And release.
Feel your buttocks muscles relax and soften.
And now tense both of your legs by flexing the feet and squeezing the legs.
Hold the tension and notice the feeling.
And relax.
Enjoy this new warmth and heaviness trickling through your legs.
And finally tense your feet by gently curling your toes.
Hold here.
And release.
Let your feet soften and notice how loose your ankles have become.
Allow your body to feel heavy sinking deeper as you completely relax.
Notice how different your body is feeling.
Enjoy this new found relaxation and continue to allow all the tension to melt away.
Any knots to unravel and your muscles to soften like butter melting.
And now give any remaining thoughts permission to leave you.
Imagine they are dissolving into the pillow as your mind becomes clear and free.
And as you lie here in total tranquility you will start to hear some words of comfort.
You can just allow these words to wash over you like a healing blanket or a magic spell.
They will soothe you tonight.
They will look after you and they will guide you into a state of deep peace and eventually into a wonderful sleep.
You are safe here and you are protected.
You are allowing your body to be heavy.
You are allowing yourself to be soft.
You are completely at peace.
You are ready now for a deep healing sleep.
You are looking after yourself.
You are taking a journey of rest and recovery.
You are healing your mind and your body.
You have permission to completely relax and to let go.
You are freeing yourself from all control.
You are trusting your body to find rest.
You are releasing the day and the week.
You are letting go of any holding on.
You are worthy of sleep.
You are worthy of this time.
You are recharging and renewing yourself.
You are surrendering to these wonderful sensations.
You are floating so effortlessly.
You are drifting,
Drifting and drifting.
You are falling asleep so peacefully and your dreams will be pure and magical.
You are safe here and you are allowing your body to be heavy.
You are allowing yourself to be soft.
You are completely at peace.
You are ready now for a deep healing sleep.
You are looking after yourself.
You are taking a journey of rest and recovery.
You have permission to completely relax and to let go.
You are freeing yourself from all control.
You are trusting your body to find rest.
You are releasing the day and the week.
You are letting go of any holding on.
You are worthy of sleep.
You are worthy of this time.
You are recharging and renewing yourself.
You are surrendering to these wonderful sensations.
You are floating so effortlessly.
You are drifting,
Drifting and drifting.
You are falling asleep so peacefully and your dreams will be pure and magical.
You are safe here and you are allowing your body to be heavy.
You are allowing yourself to be soft.
You are ready now for a deep healing sleep.
You are looking after yourself.
You are taking a journey of rest and recovery.
You are healing your mind and your body.
You have permission to completely relax and to let go.
You are freeing yourself from all control.
You are trusting your body to find rest.
You are releasing the day and the week.
You are letting go of any holding on.
You are worthy of sleep.
You are worthy of this time.
You are recharging and renewing yourself.
You are surrendering to these wonderful sensations.
You are floating so effortlessly.
You are drifting,
Drifting and drifting.
You are falling asleep so peacefully and your dreams will be pure and magical.
You are safe here and you are allowing your body to be heavy.
You are allowing yourself to be soft.
You are completely at peace.
You are ready now for a deep healing sleep.
You are looking after yourself.
You are taking a journey of rest and recovery.
You are healing your mind and your body.
You have permission to completely relax and to let go.
You are freeing yourself from all control.
You are trusting your body to find rest.
You are releasing the day and the week.
You are letting go of any holding on.
You are worthy of sleep.
You are worthy of this time.
You are recharging and renewing yourself.
You are surrendering to these wonderful sensations.
You are floating so effortlessly.
You are drifting,
Drifting and drifting.
You are falling asleep so peacefully and your dreams will be pure and magical.
You are safe here and you are allowing your body to be heavy.
You are allowing yourself to be soft.
You are completely at peace.
You are ready now for a deep healing sleep.
You are looking after yourself.
You are taking a journey of rest and recovery.
You are healing your mind and your body.
You have permission to completely relax and to let go.
You are freeing yourself from all control.
You are trusting your body to find rest.
You are releasing the day and the week.
You are letting go of any holding on.
You are worthy of sleep.
You are worthy of this time.
You are recharging and renewing yourself.
You are surrendering to these wonderful sensations.
You are floating so effortlessly.
You are drifting,
Drifting and drifting.
You are falling asleep so peacefully and your dreams will be pure and magical.
