Hello and welcome to this meditation to help you fall asleep fast.
But before we begin,
Let's make sure that everything is ready for you to fall asleep.
So tuck yourself in,
Make yourself as comfortable as possible,
And make sure that your room is peaceful and quiet.
You want to have everything you need to get a good night's sleep.
So once you've settled in,
Let's get started and have you gently close your eyes.
Let's start by deepening our breath,
Taking a long deep breath in through the nose,
And releasing the breath out slowly and gently through the mouth,
Giving yourself and your body permission to relax.
And to begin to let go of your day.
Breathing in deeply,
And breathing out calmly.
And as you continue to take these long slow breaths,
Begin to let yourself let go of the outside world.
So just release of thought,
Letting go of responsibilities,
Using that breath to help you let go of stress,
Letting go of your fears,
Letting go of your worries,
Letting go of anything you wish to release right now.
And allowing yourself to enter a very relaxed state.
A very relaxed state where everything is okay.
And where everything is as it should be.
Feeling a sense of comfort and safety,
Serenity and calm.
Keep taking those long deep breaths in through your nose,
And out through your mouth.
Breathing in,
And breathing out.
Breathing in,
And breathing out.
Breathing in,
And breathing out.
Now just take a moment to let go of your thoughts.
And listen to what your body needs right now.
Does it need relaxation,
Peace,
Forgiveness,
Security,
Comfort,
Warmth,
Energy?
Whatever arises for you right now,
Take a moment to create an intention for yourself.
And complete the following phrase with whatever word resonates best for you.
You can say this out loud or in your mind.
Tonight I fill my body with,
As I sleep.
We're going to use the word peace here,
Just to try it on for size.
Tonight I will fill my body with peace as I sleep.
That's how your intention will flow.
So just take a moment now to notice how it feels to create this intention for yourself.
And whatever intention that you set for yourself,
Imagine that energy of that intention beginning to surround you now.
On every inhale,
You bring that intention closer and closer to you.
On every inhale,
You bring that intention closer and closer to you.
And with every exhale,
The energy of the intention sinks deeper into your body,
Into your muscles,
And into your cells.
So just keeping your breath slow and gentle,
Breathing your intention,
Allowing it to completely overtake you now.
And maybe it feels good to imagine this intention has a particular color,
Or a particular shape,
Or a particular texture.
And each time you breathe in your intention,
You breathe in even more.
The intention shows up as a color,
We breathe in that color.
If the intention shows up as a shape,
We breathe that shape.
And if it's showing up as a texture,
We breathe in that texture.
Allow your imagination to set you free here.
And allow this intention to surround your body,
Swirl around your body,
And keep you safe and comfortable.
Keeping you sleepy,
Keeping you held.
Keeping you gentle.
And as you continue to let go of your thoughts,
And letting go of even more of your day.
Letting go of all that you could like to release.
Know that everything is okay.
Everything is safe.
Everything is as it should be.
Just allow yourself to drift off to sleep now.
Picturing your intention carrying you to sleep.
Allowing your body to feel relaxed,
To feel safe,
To feel secure and comfortable.
Knowing that you will wake up feeling great and refreshed.
Breathing slow,
Deep breaths.
Letting your mind go,
Letting the body relax,
Drifting off into peaceful sleep.
Let's help your body feel a little more relaxed.
Relaxing your head.
Relaxing your eyes.
Relaxing your cheeks.
Relaxing your jaw.
Relaxing your eyebrows.
Relaxing your lips.
Relaxing your neck.
Relaxing your shoulders.
Relaxing your chest.
Relaxing your arms.
Relaxing your belly.
Relaxing your hips.
Relaxing your thighs.
Relaxing your knees.
Relaxing your ankles.
And relaxing your feet.
Feeling the whole body so relaxed.
Letting all your remaining tension go.
Setting it free.
You're feeling very calm and peaceful now.
As you've let everything go and you're breathing in relaxation.
And breathing steadily,
Slowly,
And gently as you drift off into sleep.
