A warm welcome to this guided sleep meditation,
Where you will take an enchanting journey down a winding river of peace and comfort,
A journey that will guide you into an effortless sleep and fill your dreams with magic and wonder.
But first,
Let us take a brief moment to relax.
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,
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.
Allow your breath to fall back into a natural rhythm.
Enjoy this new peace flowing through your body,
And let your breath become soft and easy,
Like the gentle ebbing and flowing of calm waters on a quiet shore.
Very slowly now,
You can begin to imagine that you are lying on your back,
Drifting effortlessly on a long,
Winding river that keeps you afloat with complete ease.
It's almost like being on top of a waterbed,
You feel the river's support underneath you,
And your body gently undulates,
Swaying back and forth,
Creating a soothing,
Rocking sensation.
This sensation allows you to release just that bit more.
It allows your muscles to soften and for any tension to melt away.
Gradually,
You feel your whole body giving way to a deep relaxation,
And you are letting go of everything.
The day is done now,
Everything that has happened is already in the past,
And the future is beyond our reach.
The only thing that matters is this moment,
Just you and this magical river,
Guiding you on a peaceful journey into rest and recovery.
On each side of you are thick,
Dense trees,
Shimmering with a silver mist that seems to arc over the river,
Creating a protective dome around you.
Above,
A multitude of stars illuminate the moonless night,
And each one twinkles in its own rhythm.
And it's as if these stars are humming their very own sleepy symphony,
One that ripples throughout your body and echoes gently through your mind,
Clearing it of any remaining thoughts.
As these thoughts leave you,
You can see them falling down into the water before slowly drifting away from you.
They weave down the river,
Eventually fading completely,
Lost to the night.
While these thoughts might be important,
They are not useful to us in this moment,
And truthfully,
Anything worth remembering will always find a way back to us at the right time.
Just then,
You see one or two orbs of light emerging from the waters of the river and drifting up into the air.
More and more gradually appear and create a soothing spectrum of colorful orbs bobbing up and down,
Pulsing gently in various colors and shades,
Purples,
Pinks and blues,
Greens,
Blues,
Yellows and reds.
Each color becomes more prominent for a moment before giving way to the next,
And everything seems to move in a perfect rhythm,
A perfect harmony.
Nothing is out of place,
All is as it should be,
And you are in the middle of this beautiful,
Breathtaking display.
The gentle rocking sensation from the river still comforts you,
And the soothing starlight symphony still hums through your body and your mind.
Bit by bit,
You are entering a state of total tranquility and peace.
In the next moment,
As if by magic,
You watch the shimmering moon fading into view as it slowly reveals itself.
The moon brings with it peace,
Stability and comfort.
You feel protected here,
Guarded on your journey,
And you know that as you drift into a land of slumber,
Your dreams will be kept pure and beautiful,
Your body will be healed and your soul will be soothed.
You feel the magic of the moon slowly pulsing through you,
Softening your forehead and your jaw,
Softening your lips and your tongue,
It moves down your chin and releases the muscles in your neck and throat.
You feel your shoulders soften,
Your biceps and your triceps,
Your elbows are loose,
Your forearms are heavy,
Your hands are tingling,
Your chest is open and free,
Each breath is pure and healing,
Your belly is relaxed,
Your hips and buttocks are heavy,
Your thighs tingle with comfort,
Your knees are loose,
Your shins and calves are softening,
Your ankles are free and your feet are heavy.
The silver spotlight of the moon relaxes your entire body,
You know that you are fully supported by this river and so you give yourself permission to let go completely,
To be at one with the moon,
To allow your body to soften and to surrender everything.
And very slowly now,
You start to drift through a tunnel of different colors,
Almost as if you are floating through the aurora borealis itself,
And as you drift you notice that gradually the world around you begins to slowly change,
And bit by bit it transforms into one of your favorite places,
The most comforting place you can think of at this moment.
As this river continues to guide you,
You might be floating through your hometown,
Your favorite holiday destination or even a fantasy world,
There are no limits here,
This is your time and this is your dream.
You might be floating in one spot or drifting very slowly through different places,
Just allow your subconscious to take you wherever it would like to go and trust that wherever this river leads you there will always be comfort and peace.
And you will be guided now into a deep relaxation from the count of ten,
As the numbers pass you by just give yourself permission to go even further into this place of yours,
Let it soothe you into sleep and let it guide your dreams.
Ten,
You are safe here and you are protected.
Nine,
The details of your world grow just that bit more vivid.
Eight,
And with these details you are greeted by a new comfort.
Seven,
Your body is in a state of pure peace guided by this enchanted river.
Six,
You feel your mind emptying of all thoughts,
Your body relaxing.
Five,
The only thing that matters is this moment and all of the beauty around you.
Six,
You are letting go of everything and trusting this world of yours.
Seven,
You are taking care of yourself,
You are completely surrounded by peace.
You are drifting deeper,
Deeper and deeper.
Zero,
You are ready now,
You are safe here.
You are protected and you can surrender to the magic of sleep and to the magic of your dreams.
