Before listening to this recording,
Please make sure that you're in a safe place to rest.
This meditation is designed to guide you into deep physical and emotional relaxation and gently into sleep.
It should never be listened to whilst driving or operating machinery.
Before getting into bed tonight,
Take a few moments to check in with yourself.
Notice if there's anything that still needs your attention.
Anything that can be finished,
Set aside,
Or left for tomorrow.
Give yourself permission now to let the day be complete.
This is the time for rest.
Nothing else is required of you.
If it feels comfortable,
You may choose to listen with headphones.
Now make yourself comfortable in bed.
There's no right or wrong way,
No right or wrong position.
Simply find the way that your body wants to rest.
Allow yourself to settle.
Begin by taking a slow,
Gentle breath in through your nose,
And then softly,
Easily,
Let it out through your mouth.
Notice the natural rhythm of your breathing.
In,
And out.
There's nothing to control,
Nothing to change.
Just allowing each breath to become a little slower,
A little deeper,
And a little easier.
On your next in-breath,
Gently hold the breath for a count of three,
Three,
And then exhale slowly as if you're releasing the day with the breath.
And as you breathe out,
Allow any unnecessary tension to melt away.
Each exhalation softens the body.
Each breath out allows you to sink a little deeper into the bed.
Nothing else matters,
Not the past,
Nor the future.
This moment belongs only to you,
A quiet space where you can let go,
Where your mind can slow,
And your body can rest.
Bring your awareness to your forehead.
Notice the muscles there,
And gently allow them to loosen and soften.
The skin smooths,
The brow relaxes.
As your forehead releases your body,
Settles into a deeper sleep into the mattress.
Now,
Bring your attention to the muscles around your eyes,
Behind the eyes,
Around the eyes.
Let them become loose,
Heavy,
And comfortably tired.
Your eyelids rest easily,
No effort needed.
Move your awareness into your cheeks,
Allowing them to soften.
The nose,
The lips,
The tongue resting comfortably in the mouth.
Let the jaw unclench.
You might gently move it a little,
And then allow it to rest,
Loose and relaxed.
Notice how calm and peaceful your body feels as it begins to let go.
A sense of warmth,
Of ease,
Of comfort spreading gently.
Bring your awareness into your neck.
Allow the muscles there to release any holding.
Let the neck feel supported,
Safe and at rest.
And now,
The shoulders.
So many people carry tension here,
Tonight you don't need to.
Let the shoulders drop,
Let them soften,
Let them feel heavy and relaxed.
That relaxation flows down through your arms,
Legs,
Upper arms,
Elbows,
Forearms,
And all the way into your hands.
Let the fingers rest naturally,
The thumbs relaxed,
Loose,
Heavy,
Comfortably still.
And you may begin to notice a pleasant heaviness in your body.
This is a simple sign that your muscles are letting go,
There is nothing to resist,
Nothing to do.
Just allowing yourself to sink.
Bring your attention to your chest.
Notice the gentle rise and fall of your breathing.
Allow the chest to soften with each out of breath.
Now your stomach,
Let it relax completely.
No holding,
No effort,
Just a sense of ease spreading through the centre of your body.
Feel that relaxation flowing down your back,
Middle back,
Lower back,
Each area loosening,
Softening,
Settling.
Your entire spine supported by the bed beneath you.
Now into the hips and the pelvis.
Allow them to release,
To sink,
To rest.
Bring awareness to your thighs.
Let the muscles there become heavy and relaxed.
Down through the knees,
Into the calves,
Soft and at ease.
And now to the ankles,
To the feet,
To the toes.
Let the feet relax completely.
No tension,
No movement needed.
Your entire body is now resting.
And as your body relaxes,
Your mind follows.
Thoughts may come and go,
And that's perfectly natural.
You don't need to follow them,
And you don't need to push them away.
Simply allow them to drift past,
Like clouds in the night sky.
Your unconscious mind knows how to sort what matters from what doesn't.
It can take care of anything important,
Quietly and in the background.
You can trust it.
With every word you hear,
You may notice yourself drifting deeper,
More comfortable,
More sleepy.
The sound of my voice becoming softer,
More distant,
As you sink further into rest.
Even if your mind wanders,
These words continue to guide you.
You don't need to listen.
You don't need to remember.
Just sleep.
You are allowing yourself to drift into a deep natural sleep.
A sleep that feels safe,
Warm and restoring.
Tonight,
You sleep deeply.
Your body rests.
Your mind settles.
Each night,
Sleep becomes easier.
As soon as your head touches the pillow,
Your body remembers how to let go.
You fall asleep more quickly,
More naturally and without effort.
And while you sleep,
Your body repairs,
Rebalances and restores itself.
You wake in the morning at the right time for you.
Feeling refreshed,
Clear minded,
Balanced,
With a quiet sense of well being that stays with you throughout the day.
Each night,
Your sleep deepens.
Each night,
Your rest becomes more natural.
Your body knows how to sleep.
Your mind knows how to let go.
So now,
There is nothing left to do.
No need to listen.
No need to think.
Just sleep.
Sleep deeply.
Sleep peacefully.
And allow yourself to drift all the way into rest.
