Hi,
My name is Asa,
Welcome to this wave of relaxation for sleep guided meditation.
In this meditation,
You'll slowly scan your body from your head to your toes and visualize a wave of relaxation washing away all tension and allowing you to peacefully drift off to sleep.
Get nice and cozy in your bed and when you're ready,
Gently close your eyes.
Begin by deepening your breath,
Making each breath a little fuller than the last.
Bring one or both hands to your belly and feel your belly gently lift when you breathe in and lower when you breathe out.
Visualize each inhale flowing all the way down to your belly,
Causing it to slowly expand like a balloon each time you breathe in.
With every exhale,
Allow your belly to fully relax.
Continue belly breathing at a relaxed and comfortable pace throughout the meditation.
If at any time during the meditation you notice your mind has wandered,
Simply take a deep breath and bring your attention back to your body and to the guided instruction.
Bring your focus to your head and face.
Notice any sensations that you feel here.
The pillow beneath your head.
Air blowing on your face.
Movement in your eyes.
Moisture in your mouth or tension in your jaw.
Become aware of any other sensations that you feel on your face,
Your ears,
And all around your head.
Check in with your mind as well by noticing if there are any worries or other thoughts that might be creating mental tension.
On your next exhale,
Visualize a wave of relaxation washing over your head,
Face,
And ears,
Releasing all tension,
Physical and mental.
Any stress,
Worries,
Fears,
Or doubts are all washed away by the wave of relaxation.
It softens your eyebrows,
Relaxes your ears,
And unclenches your jaw.
With every next exhale,
Imagine the wave of relaxation washing over your head and relaxing it again and again.
Bring your awareness to your neck.
Notice any sensations on the surface of your skin,
Like where your neck meets your pillow,
And deeper within,
Like tightness in your throat.
Feel the cool air moving down your throat as you breathe in,
And notice how it feels a little warmer when you breathe out.
Become aware of any sensations in the vertebrae and muscles in your neck.
Bring your full awareness to your neck and throat.
On your next exhale,
Visualize a wave of relaxation washing over your neck and throat,
Relaxing your neck and releasing any tension in your throat.
You might imagine the muscles in your neck lengthening as tension is released,
Or a feeling of space between the vertebrae as your neck becomes more relaxed.
Enjoy a few more breaths here,
Feeling the wave of relaxation wash over you,
Relaxing your head,
Neck,
And throat.
Draw your attention to your shoulders.
Notice where they touch the mattress and how they move ever so slightly when you breathe in and out.
Feel into your shoulders.
Become aware of any tension that might be here.
On your next exhale,
Visualize a wave of relaxation flowing over your shoulders and releasing all tension,
Allowing them to sink more into the mattress and inviting a feeling of openness in your chest.
Every next exhale,
Imagine the wave of relaxation washing over your head,
Neck,
And shoulders and relaxing your upper body again and again.
Become aware of your arms,
Hands,
And fingers.
Notice any sensations on the surface of your skin,
Like pajamas or a blanket,
And a little deeper within,
Like tingling,
Pulsing,
Warmth,
Or coolness.
Bring your full awareness into your arms,
Hands,
And fingers.
Along with your next exhale,
Imagine the wave of relaxation washing down your arms and releasing any tension out through your fingertips.
Release any holding in your arms,
Hands,
And fingers and allow them to be heavy as they rest on the mattress.
Enjoy a few breaths here,
Feeling the wave of relaxation wash over you with every exhale,
Relaxing your head,
Neck,
Shoulders,
Arms,
Hands,
And fingers.
Each exhale is another invitation to release and relax.
Bring your focus to your back.
Notice where your back sinks into the mattress.
Become aware of any sensations in your back muscles and your spine.
Bring your full awareness to your back.
On your next exhale,
Allow your back to completely relax as you imagine the wave of relaxation releasing any tension in your upper back,
Mid back,
And low back.
Visualize the wave of relaxation washing over you,
Relaxing your head,
Neck,
Throat,
Shoulders,
Arms,
Hands,
And back.
Each exhale is another opportunity to relax.
Feel into your chest and belly.
Notice the gentle movement here as you breathe in and out.
Become aware of the feeling of your pajamas or blanket,
The beat of your heart,
And any sensations in your stomach.
Bring your full awareness to your chest and your belly,
Noticing if there are any areas that feel tight and any areas that feel relaxed.
On your next exhale,
Allow all of the muscles from your collarbone to your low belly to relax as you visualize the wave of relaxation flowing over your torso.
Feel the muscles around your heart softening and allow your belly to relax completely.
Release any tension in the front of your body.
Feel the wave of relaxation wash over your head,
Neck,
Shoulders,
Arms.
Each next exhale is another opportunity to release and relax.
Over,
Bring your awareness to the lower half of your body.
Your hips,
Glutes,
Legs,
Feet,
And toes.
Notice any sensations you feel here.
The feeling of fabric against your skin and sensations deeper within,
Such as tingling,
Pulsing,
Warmth,
Or coolness.
On your next exhale,
Release any tension from your glutes,
Your thighs,
Your calves,
And all the way down to your feet.
Perhaps visualizing any tension flowing out through the soles of your feet.
Visualize the wave of relaxation washing over your entire body,
Releasing any lingering areas of tension.
And allowing your body to relax even more deeply.
Focus on the gentle rhythm of your breath and the wave of relaxation relaxing your mind and body again and again with each breath.
If you awaken during the night,
Visualize the wave of relaxation relaxing your mind and body again and again.
Thank you for practicing this wave of relaxation for sleep guided meditation.
I wish you a restful night's sleep.
