Welcome to this safe-to-sleep guided imagery meditation for military spouses during deployment.
First,
Let's get comfortable.
Laying on your back or your side,
Take a few moments to adjust to the position that feels like your most comfortable state of being when you are trying to fall asleep.
Now let's spend the next few moments connecting with your breath.
No need to change your aim for any kind of breathing.
Just be with the breath as it is,
Observing the natural rhythm of your breath.
Maybe notice the simple rise and fall of your chest.
And the swelling and release of your body as you breathe.
And see if you can't get even more comfortable.
Softening the tension from your face,
Relaxing your jaw,
Allowing your eyelids to feel heavy until they close.
Maybe invite your shoulders to relax.
Now that we're comfortable,
Follow my voice as I guide you through this meditation.
And remember,
If your mind wanders,
Congratulate yourself for noticing.
See if you can anchor in on your breath and gently guide your thoughts back to the meditation focus.
Let's begin.
Tonight,
You don't have to solve for anything.
You don't have to monitor anything.
You don't have to hold everything together.
Right now,
Your only job is to rest.
Let's begin by noticing the surface beneath you.
The mattress holding your weight.
The pillow supporting your neck and your head.
The blankets resting over you.
You are supported.
And you are held.
See if you can let your body sink just a little bit deeper into that support.
Take a breath in through your nose.
Exhale through your mouth.
And as you breathe,
Imagine sending a quiet message to your body.
It is safe to rest.
It is time to sleep.
I can soften now.
Let's repeat that one more time.
It is safe to rest.
It is time to sleep.
I can soften now.
Your body and your mind have been strong today.
It's carried responsibilities.
You've listened for late night notifications.
You've managed routines,
Questions,
And uncertainties.
And now,
You get to power down.
Bringing your awareness to your forehead,
See if you can soften it.
If your jaw has tightened up again,
Unclench it.
Let your tongue rest heavy in your mouth.
See if you can drop those shoulders even further away from your ears.
Let your hands loosen.
Relax your stomach.
And let your legs grow heavy.
You're not on watch right now.
Even if your mind feels alert,
We know that part is trying to protect you.
But you can thank it and gently tell your brain,
Thank you,
Brain.
You've done so much today.
Now you get to rest.
Again,
If your mind is still running and wandering,
Thank yourself for noticing and bring your attention back to this meditation.
I want you to now imagine a glowing light above you.
It's an attractive light,
A beautiful light.
Not bright,
Not overwhelming.
Just a soft,
Steady glow.
Maybe it's gold.
Maybe it's green or a soft shade of blue.
Just know that this light represents safety.
It represents the locked doors,
The quiet street,
The steady rhythm of your space resting in this moment.
Let that light slowly drift down over you like a warm blanket.
As it moves over your forehead,
Your eyes,
Your jaw,
Allowing yourself to soften even more.
As this light moves over your chest,
Allow your breath to become slower.
And then let the light go over your stomach,
Over your hips and your legs.
Your body is feeling heavier as the weight of the day drains down and away.
Imagine now that you are in a place that feels completely secure.
Like a favorite bedroom,
A quiet cabin.
Maybe it's your home right now.
Just imagine it filled with an extra layer of peace and safety.
In this space,
The doors are locked,
The windows are secure,
The phone is set to silent,
Nothing urgent is happening,
Nothing is required of you.
You are simply here.
And in this place,
Imagine putting all your responsibilities into a strong,
Sealed container beside your bed.
The schedules,
The unknowns,
The what-ifs,
The new cycles,
The distance and the longing.
Place it all in that container.
Put the lid on.
Put it beside your bed.
We're not throwing these things away.
We are just setting them down for the night.
It will still be there in the morning.
Right now,
Your nervous system gets a break.
Now let's take a slow breath in and exhale longer than you inhaled.
Breathe in through your nose and let out that exhale.
Longer exhales tell your body it is ready to power down.
Let's try that one more time.
Inhale slowly and let out that exhale even slower.
Feel your heart rate settle.
Your body temperature gently drop.
This is your biology shifting towards sleep.
If thoughts float in,
That's okay.
Imagine them as ships floating by on the horizon.
You don't have to board them.
You don't have to signal them.
Just let them pass.
Your breathing is steady.
Your muscles are heavy.
You are safe in this moment.
As you drift towards sleep,
Send one final message inward.
It is safe to rest.
It is time to sleep.
I can soften now.
Rest is not weakness.
It is preparation for you to take on another day tomorrow.
You are allowed to sleep deeply.
You are allowed to let go.
Take these last few moments of this meditation to allow your breath to steady.
If it helps,
Again notice the gentle rise and fall of your chest.
See if you can't deepen the heaviness you feel in your body.
Relax yourself into your mattress.
As we take our last breaths together,
Let sleep find you.
Good night.
