Welcome to this peaceful sleep meditation.
Find a comfortable space where you can sit or lay down and gently close your eyes.
Take a few deep breaths,
Breathing in through your nose and letting the air flow all the way down into your belly.
Just feel your belly expanding as you inhale and relaxing with every breath you exhale.
With every breath you inhale,
You breathe in peace and relaxation.
And with every breath you exhale,
You release stress and tension.
Imagine a beautiful cloud of light forming in front of your feet,
It can be any color you desire.
This light carries the frequency of deep relaxation.
Now feel this light beginning to flow into the tips of your toes and as it flows into the tips of your toes,
You feel all the muscles in your toes becoming soft,
Smooth and completely relaxed.
Now that your toes are relaxed,
So this light flows further up into your feet.
Feel all the muscles of your feet becoming relaxed now,
All stress and tension just winding down and disappearing from your feet.
Now that your feet are relaxed,
So this relaxation moves up into your calves.
Feel all the muscles in your calves just smoothing out,
Stress and tension just winding down and disappearing from your calves.
All the muscles becoming soft and smooth and completely relaxed.
Now that your calves are relaxed,
So this relaxation flows up into your thighs.
Feel all the muscles in your thighs just relaxing now.
All the muscles becoming soft and smooth and completely relaxed.
Now that your thighs are relaxed,
So this relaxation flows up into your hips.
Feel all the muscles in your hips just relaxing now.
Stress and tension just winding down and disappearing from your hips.
As you relax deeper and deeper.
And now that your hips are relaxed,
So the relaxation flows up into your stomach.
Feel all the muscles in your stomach just smoothing out.
All the muscles becoming soft and relaxed.
Stress and tension just winding down and disappearing from your stomach now.
And now that your stomach is relaxed,
So this relaxation flows up into your chest.
Feel all the muscles in your chest becoming soft and smooth and completely relaxed.
Your breathing is gentle and easy and your heartbeat is calm and relaxed.
And now that your chest is relaxed,
So this relaxation flows up into your throat.
Feel all the muscles in your throat just relaxing now.
Stress and tension just winding down and disappearing from your throat.
And now that your throat is relaxed,
So this relaxation flows up into your face.
You can feel it flowing into your jaw now.
All the muscles in your jaw becoming completely relaxed.
You can feel your teeth parting a little,
As stress and tension just wind down and disappear from your jaw.
And now that your jaw is relaxed,
So the relaxation moves up into your temples.
You can feel all the muscles in your temples just smoothing out and becoming completely relaxed.
Stress and tension just winding down and disappearing from your temples.
Now that your temples are relaxed,
So you feel this relaxation flowing into your eyes.
Feel all the muscles in your eyes just relaxing now.
Your eyes feel so heavy,
They are so heavy,
They are so relaxed.
And now that your eyes are relaxed,
So you feel this relaxation flowing up into your forehead.
Feel all the muscles in your forehead just relaxing now.
Stress and tension just winding down and disappearing from your thoughts.
You feel your mind relaxing deeper and deeper.
And now that your forehead is relaxed,
So this relaxation flows up into your scalp.
Feel all the muscles of your scalp become soft and smooth and completely relaxed.
And now that your scalp is relaxed,
Feel this relaxation flow into the back of your neck.
You can feel all the muscles in your neck becoming soft and smooth and completely relaxed.
Stress and tension just winding down and disappearing from your neck.
And now that your neck is relaxed,
So this relaxation flows down into your shoulders.
You can feel all the muscles in your shoulders just relaxing now.
All the muscles becoming soft and smooth and completely relaxed.
It feels as if a heavy weight has been lifted off your shoulders as you relax deeper and deeper.
And now that your shoulders are relaxed,
So the relaxation flows further down your back.
Down,
Down,
All the way down your back to the very lowest part of your back.
You just feel a wonderful wave of relaxation moving through your muscles now,
Relaxing each and every muscle in your back.
Stress and tension just winding down and disappearing from your back now.
And now that your back is relaxed,
So this relaxation flows into the tops of your arms.
Feel all the muscles in the top of your arms becoming soft and smooth and completely relaxed.
And you just feel this relaxation winding all the way down into your forearms.
Feel all the muscles in your forearms just relaxing now.
Stress and tension just winding down and leaving the muscles of your forearms.
And now that your forearms are relaxed,
So this relaxation flows into your hands.
You can feel all the muscles in your palms becoming completely relaxed.
And you can feel each and every finger just relaxing now.
You feel a tingling sensation in your fingers as you feel this relaxation passing through them.
Now your whole body is completely relaxed,
From the tips of your toes,
To the top of your head,
To the ends of your fingers.
As you feel this light flowing through your entire body,
Know that tonight and every night from now on,
You are going to have a wonderful night's sleep.
You will go to bed every night at a healthy time and you will fall asleep instantly.
You will sleep as heavy as a log and you will sleep the entire night through.
And in the morning when you're awake and you will feel refreshed and revitalized and full of energy for the whole day.
Now bring your attention back to your breathing.
If you wish to get up after this meditation,
Simply take three nice deep breaths and open your eyes feeling calm and relaxed.
And know that tonight when you go to sleep,
You will fall asleep instantly and you will sleep the entire night through.
You will sleep as heavy as a log,
Nothing will worry you or disturb you.
And in the morning when you awaken,
You will wake up feeling wonderful,
Refreshed and revitalized.
