A warm welcome to this guided sleep story and meditation.
Tonight,
You will embark on a sleepy train ride through the misty valleys,
Underneath the dark,
Overcast skies,
Where a soft rain patters against your window,
Lulling you into relaxation and rest.
Begin by getting yourself nice and comfortable.
Wiggle around if you need to and try to make sure that you are not too hot and not too cold.
Allow your eyes to close when you are ready and give yourself permission to be present with this meditation tonight.
The day is done now,
Everything that has happened is already in the past,
And the future is beyond our reach.
As you slowly breathe in,
Inhale peace.
As you breathe out,
Exhale relief.
And when you breathe out,
Try to do so with gently pursed lips,
As if blowing through a straw,
And allow your out-breath to be long and slow.
Doing this will help to slow your heart rate,
Relax your body,
And quieten your mind,
Preparing you for a wonderful rest.
So again,
Breathe in peace and acceptance,
And release everything on a slow out-breath.
And with each passing breath,
Allow your muscles to soften and your body to slowly sink into the surface you are lying on.
Feel the weight of the day dissolve from your body.
Continue to breathe like this in your own time.
And gradually,
Just allow your breath to come back to a natural rhythm.
Enjoy any new sensations flowing through your body.
And now,
In your mind's eye,
Begin to imagine that you are standing on a quiet,
Rainy platform in the middle of the countryside.
The little roof above you keeps the rain away,
But you can see it beating down on the pavement below,
And onto the old,
Luxurious steam train that rests in front of you.
The train looks like something from a magical storybook.
The paintwork glistens in a deep sapphire with gold lining.
At the front is a huge snowplow,
And a tall black chimney shaped like a funnel emits a delicate silver steam,
Sparkling with a faint stardust.
The windows ahead reveal little carriages designed for single occupants,
Illuminated with cozy orange lamps.
Inside is a little chair and table,
A luggage rack,
And a big comfy seat that,
Judging by some of the carriages,
Can also fold out into a huge soft bed.
This is just what you need.
You shuffle towards the train,
And as you approach the door,
It swings open by itself.
With a smile,
You wonder if this train is magical after all.
You step onto the train,
And as you are greeted by a new warmth tucked away from the cool evening breeze,
You check your ticket.
You wander down the corridor to your right,
Carpeted in a rich blue with specks of gold,
And you pass by many of the carriages.
The sliding wooden doors smell of old oak,
Comforting and cozy,
And the train itself has a faint scent of lavender drifting through the air.
Before you know it,
You arrive at your carriage,
Slide open the door,
And step inside.
Right away,
You place your case on the luggage rack,
Remove your coat,
Slip off your shoes,
And let out a deep,
Satisfied sigh.
The soft amber lights of your carriage give the room a delicate orange glow,
And this light reflects in the raindrops that trickle down the huge carriage window.
Atop the small table by the window,
You notice a large ceramic mug with a light steam swirling from the brim,
And the smell of fresh,
Hot cocoa greets you now.
With a soft smile,
You flop down onto the comfy seat by the window,
Ready to embark on your journey into peace.
You reach under the seat and pull out a thick blanket in your favorite color,
And a pillow that you place behind your head.
You take the mug of hot chocolate in your hands and allow it to gently warm your palms as you watch and listen to the bitter patter of the rain on your window.
In the next moment,
You feel the slow and steady movement underneath you as bit by bit,
The steam train comes to life.
It's pace quickens gradually,
And before you know it,
The platform where you once stood is fading into the distance,
And you are curving across a vast,
Open countryside that is being peppered with the night rain,
Glistening under the shimmering light of the moon.
You take a few sips of your hot chocolate,
And it is the perfect temperature.
There is a wonderful warmth on your lips and your tongue,
And as you swallow,
This warmth travels down your body,
Landing in the pit of your stomach,
And pulsing out from here across your whole body.
The taste is rich,
Creamy and subtly sweet.
The smell is hypnotic,
And you feel yourself slowing down.
A total tranquility surrounds you,
Enveloping you like a cozy blanket,
Keeping you safe and protected.
You listen now to the rhythm of the train,
Chugging along with absolute surety.
It does not falter,
It does not waver.
With a slow,
Deep breath,
You give yourself permission to let go,
To relax in this cozy carriage,
And to let this enchanting train guide you now.
As you travel further into the countryside,
And further into relaxation,
You feel the magic of this train seeping deeper into your body and your mind.
It's almost as if you can hear the train whispering to you.
Reminding you that it is okay to let go.
There is nothing to do,
Nothing to say,
And nothing to think.
It is time to release the day and the week that has been,
And to embrace this moment completely.
And in a moment of magic,
The soft amber light of the carriage shrinks ever so slightly.
It moves away from the lamp,
And floats around the room like an enchanted firefly fluttering above you.
It hums with a sleepy lullaby,
And you feel a wave of peace trickling down your entire body.
And with each passing breath,
You release just that bit more.
And as this orb moves down,
You feel a softness and a warmth in each area that it touches,
As gradually your whole body becomes heavy.
The small golden light hovers over your forehead,
And you feel your brow and your head soften bit by bit.
The orb touches your eyes,
And they are so heavy now.
Each blink is slower and slower,
Your nose sending a warmth across your cheeks.
You feel the orb pulsing over your mouth,
Softening your lips and your tongue.
Your jaw unclenches,
Your neck and your throat release.
Your shoulders unravel and grow looser,
Releasing the day.
You feel the golden light trickle down into your wrists.
The orb settles over your chest now,
Releasing this area completely.
Your breath flows like a gentle wave on a quiet shoreline.
In,
There is no effort at all,
You are free.
It moves down into your belly now,
Softening the abdomen,
And there is no need to hold in tonight.
You can be exactly as you are.
Your hips loosen and your buttocks sink into the surface beneath you.
Your knees,
Your shins,
Your calves,
Your ankles,
Over the tops of your feet,
And then across the soles of your feet before finally reaching the tips of your toes.
Your whole body is soft,
Your whole body is warm,
And your whole body is cradled,
Rocked gently by the steady motion of the train and soothed by this sleepy lullaby and the hypnotic pitter-patter of the midnight rain.
That washes away any remaining thoughts.
The soft golden orb pulses in and out of brightness now,
Following the slow rhythm of your breath.
Growing slightly brighter as you breathe in and almost fading out completely as you exhale.
Turn your head very slowly and gaze sleepily out of the carriage window.
The sky is a beautiful blend of purple,
Blue,
And silver,
And the raindrops seem to shimmer in these same colors.
There are huge,
Bare trees swaying gently underneath the midnight moon and standing strong against the hard rainfall.
With your eyes,
You follow the path of a winding river,
Slightly overflowing from the rain,
And you see reflections of moonlight and fluffy purple clouds on the water.
The river leads to a small village where specks of gold glisten from the windows of the little houses and cottages in the distance.
The whole world feels still,
Slow,
And calm,
And you allow all the sounds to come into focus now.
The gentle rhythm of the train,
The whisper of wind outside,
The patter of rain on the window,
And the sleepy starlight lullaby,
All of these envelop you now.
The thoughts of yesterday,
Today,
And tomorrow continue to fade away,
And you are giving yourself completely to this moment.
This wonderful train is taking you deeper and deeper,
Carrying you on a journey away from the noise,
Away from the hustle and bustle,
And into a soothing,
Comforting slumber.
As you hear a slow,
Gentle countdown from twenty,
You can continue to take in the beautiful world around you,
To enjoy this carriage where you rest,
And to bathe in the magic and the wonder of this enchanting steam train.
As bit by bit you go deeper and deeper into the land of sleep,
Where your dreams will be pure and beautiful,
Your mind will be cleansed,
And your body restored.
Twenty,
The rain taps gently on the window.
Nineteen,
You are sinking ever so slightly.
Eighteen,
You are enveloped in warmth.
Seventeen,
Your body becomes heavier,
Heavier,
And heavier.
Sixteen,
Your seat slowly reclines into a small bed where you lie completely still.
Fifteen,
Your thoughts fade now.
Fourteen,
They trickle away like the raindrops on the window.
Thirteen,
Your breath is slow and deep.
You are floating in peace.
Eleven,
The hypnotic lullaby soothes your mind.
Ten,
The rhythm of the train comforts you.
Nine,
The rain patters on your window.
Eight,
Outside the world is silent.
Seven,
Your breath is drifting.
Six,
Calmness washes over you.
The whole world is fast asleep,
And now it is your turn.
Zero,
It is time to embrace sleep like an old friend.
Enjoy a healing slumber aboard this enchanting steam train.
Allow the moon and the stars to guide your dreams.
Allow the lullaby to ease your mind,
And the rain to wash away all thoughts.
It is safe to fall asleep.
It is safe to fall asleep.
It is safe to fall asleep.
