Hi,
I'm Asa.
Welcome to this guided meditation for sleep,
Designed for you and your pet.
Take a moment to get nice and cozy in your bed with your pet.
Feel the softness of your blanket.
The warmth of your pet snuggled up next to you,
And the comfort of this precious moment together.
Now it's time to relax and prepare you both for a peaceful night's sleep.
Let's begin with a few deep breaths.
Inhale deeply through your nose,
And exhale slowly through your mouth,
Letting go of any tension.
Repeat this twice more at your own pace,
Allowing your body to soften more and more with each breath.
Let go of the day,
Let go of the to-do list,
And bring your full awareness to your sweet pet,
And this beautiful opportunity to connect and relax together.
Notice your pet's gentle presence,
The rhythm of their breathing,
The warmth of their body,
The texture of their fur.
And as you continue to breathe,
Gently move into belly breathing,
Feeling your belly rise and fall with each breath.
Visualize each inhale flowing all the way down to your belly,
Causing it to slowly expand like a balloon each time you breathe in.
And with every exhale,
Allow your belly to fully relax.
Continue belly breathing at a relaxed and comfortable pace throughout the meditation.
Encourage your pet to relax too,
By softly petting them or speaking to them in a gentle and soothing tone.
As you relax,
You might silently affirm,
I am calm,
I am safe.
Imagine these words flowing through your body,
Releasing any tension and allowing yourself to relax deeper.
I am calm,
I am safe.
You can extend affirmations to your pet too,
Softly or silently affirming.
You are calm.
You are safe.
You are loved.
You are calm.
You are safe.
You are loved.
And you might visualize your pet receiving these calming affirmations and their body softening and their breathing steadying.
You are calm.
You are safe.
Take a moment to reflect on the bond that you share with your pet.
Think of the joy,
The laughs,
And the beautiful companionship that they bring to your life.
Feel the bond between you deepen as you share this peaceful moment.
Feel gratitude for this precious,
Incredible connection that your souls share.
Allow it to fill your heart with warmth.
Feel your heart growing fuller and fuller as you appreciate your pet and the precious bond that you share.
If you'd like,
You can even whisper a quiet thank you to your sweet pet,
Acknowledging their presence and the comfort that they bring.
You might even imagine your gratitude as a gentle current of love flowing between you and your pet,
Strengthening your connection.
And now,
Let's gently release any tension from head to toe through a body scan.
Begin with your head,
Noticing any tightness or discomfort.
Check in with your mind as well by noticing if there are any thoughts that might be creating mental tension.
With each exhale,
Imagine a wave of relaxation washing over your head,
Releasing any physical or mental tension.
Bring your awareness down to your neck and shoulders,
Noticing any sensations or tension.
On your next exhale,
Visualize a wave of relaxation washing over your neck and shoulders,
Releasing any tension or holding.
And as you do this body scan,
You can picture your pet also following along.
You might imagine their head,
Neck,
And shoulders relaxing too.
Continue scanning down your body,
Your arms,
Chest,
Belly,
And back,
Letting go of any stress or tension with the wave of relaxation.
Each exhale is another invitation to release and relax.
Become aware of your legs and feet,
Feel them grow heavy and warm.
You might imagine any tension in your legs flowing out through the soles of your feet as you exhale.
Picture your pet's legs,
Paws,
And tail fully relaxed,
Their body completely at ease.
Visualize the wave of relaxation washing over both of you,
Releasing any lingering areas of tension and allowing you both to relax even more deeply.
And now it's time to let everything soften into stillness.
Imagine you and your pet wrapped in a blanket of calm,
Cradled by the peaceful room around you,
Your breath is slow and steady and your body is completely relaxed.
Feel yourself drifting,
Each breath carrying you closer and closer to deep,
Restful sleep.
Your pet is calm and relaxed beside you,
Equally enjoying this peaceful moment.
If you awaken during the night,
Draw upon the imagery of the wave of relaxation and the comfort of your pet to relax your mind and your body again and again.
Wishing you and your pet sweet dreams and a restful night's sleep.
