Welcome and thank you for trying my meditation to help you drift off to sleep.
Let's begin.
Ensure you're tucked comfortably in bed,
In a quiet and safe and dark setting.
Notice the comfortable surface you're on,
The comfort of the bed,
Letting you sink further into relaxation.
As we begin,
I'd like you to think of something about your life for which you are grateful.
You've thought of that.
Follow it up with a why.
Why are you grateful for this one thing?
You've established that in your own time.
You may take a deep breath in,
Slowly exhale.
Let's continue the deep breaths for a few moments.
You breathe in as deep as you can and with each exhale you breathe out slowly and let out more of this tension that you may be holding onto.
You will notice the thoughts may persist or arise and that's perfectly normal.
When that happens,
Take note of the thought,
Label the thought and gently,
Calmly and patiently go back to slow deep breaths in and slow deep breaths out.
Notice how your body expands with each in-breath and notice how you feel a little lighter with each exhale.
Slow deep breaths in,
Slow deep breaths out.
Next,
Breathe in peace,
Peace,
Breathe out turmoil,
Breathe in positivity,
Breathe out negativity,
Breathe in calm,
Breathe out stress.
Take a moment to see the color pink in your mind's eye.
You may envision something that is pink like a flamingo,
Fairy floss,
Bubblegum,
A flower.
See the color in your mind's eye and when you're ready,
Breathe in pink,
Breathe out gray,
See the gray,
Leave your body,
Relax your muscles as you exhale.
See green in your mind's eye,
Green grass,
Leaves,
A frog.
Establish the color green when you get a chance,
Breathe in green,
Breathe out gray,
See the gray,
Leave your body with it all the tension from today.
Next,
I'd like you to see the color blue in your mind's eye,
A blue sky,
Blue waters,
Blueberries.
Breathe in color blue,
Breathe out gray.
Nice and slow,
See it leave your body,
Leave your body,
Leaving you feeling a little lighter.
Next up,
Let's envision the color yellow.
Bring into mind something yellow,
A lemon,
Banana,
Pollen,
Or a yellow flower and inhale the color yellow into your body,
Breathe out gray,
Let the gray leave your body and see it leaving you feeling a little lighter.
Lastly,
I'd like you to see the color red in your mind's eye,
An apple,
A rose,
A capsicum.
Inhale the color red into your body,
The color of life and exhale.
When you're ready,
The color gray,
The gray out,
Envision the gray leaving your body.
Notice how you're feeling a little lighter,
A little more relaxed.
As you're feeling more relaxed,
Let's take things further and scan and relax the entire body,
Beginning at the very top of your head,
The crown of your head.
Take note of the top of your head,
Sensations or anything that may feel like you're acknowledging the crown of your head.
Smooth down out of your forehead,
Relax your forehead,
Notice your left eyebrow,
Notice your right eyebrow,
Relax both your eyebrows,
Notice your left eyeball,
Notice your right eye,
Relax both your eyes,
Notice how they're getting heavier and heavier as you descend further into a state of calm and relaxation.
Take note of your left nostril,
Take note of your right nostril,
Relax both your nostrils,
Take note of your left cheek,
Take note of your right cheek,
Relax your jaw,
Take note of your left ear,
Take note of your right ear,
Move down now to your neck.
Is there any tension lying in your neck?
Acknowledge how your neck feels and if possible you may relax your neck muscles.
Let's move now on to your left shoulder,
Relax your left shoulder,
Relax your left tricep,
Relax your left bicep,
Relax your left elbow,
Relax your left forearm,
Your left wrist,
The palm of your left hand,
Your left thumb,
Your left index finger,
Your left middle finger,
Your left ring finger,
Your left pinky,
Your entire left arm is now relaxed.
Take note now of your right shoulder,
Relax it a little bit further,
Relax your right tricep,
Relax your right bicep,
Relax your right elbow,
Relax your right forearm,
Relax your right wrist,
The palm of your right hand,
Your right thumb,
Your right index finger,
Your right middle finger,
Your right ring finger,
Your right pinky,
Your entire right hand is fully relaxed.
Take note of your chest.
Is there any tension lying in your chest?
Relax your left pectoral,
Relax your right pectoral,
Relax your right shoulder blade,
Relax your left shoulder blade.
Let's move down now to your belly.
Notice how your belly moves with each in and out breath,
How it inflates like a balloon and deflates with each exhale.
Take a moment to appreciate this seamless rhythm,
This miraculous function of our body.
Notice any tension in your belly,
If any at all,
Relax your belly,
Relax your abdominal muscles,
Relax your lower back,
Relax your hips,
Relax your pelvic region,
Relax your left buttock,
Relax your right buttock,
Relax your left thigh,
Relax your left side of your thigh,
Relax your left hamstring,
Relax your left knee,
Your left calf,
Relax your left shin,
Relax your left ankle,
Relax the sole of your left foot,
Your big toe,
Second toe,
Third left toe,
Fourth toe,
And fifth toe,
Entire left leg is now fully relaxed.
Relax your right thigh,
Relax the right side of your thigh,
Relax your right hamstring,
Relax your right knee,
Relax your right calf,
Relax your right shin,
Relax your right ankle,
Relax the sole of your right foot,
Relax your right toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Entire right foot is now fully relaxed.
Your whole body is fully relaxed.
Notice how relaxed your body is and just embrace this beautiful,
Comforting moment of pure relaxation.
Notice this sense of floating,
Floating in space.
Imagine floating into nothingness.
It's not a worry or care in the world,
Like a feather in the wind.
You go wherever you were taken.
You are so relaxed,
Just letting this feeling of weightlessness and lightness drift you further into space,
To a place of calm,
Peace,
Relaxation.
Keep floating.
Ensure your muscles are still relaxed.
Notice how good it feels to not have a worry in the world.
Keep floating into space,
Drifting further into sleep.
You've never felt more relaxed,
Ready to welcome a new path of relaxation,
To recharge,
To truly enjoy the fruits of your hard work.
I'm merely letting go and relaxing,
Drifting off to sleep without a worry in the world.
Notice how relaxed your body is.
Notice how carefree your soul feels now that you've breathed out all of the stress,
Turmoil you've left with nothing but calm and peace.
Sleep well,
My friend.
