Good evening and welcome to a sleep countdown guided meditation.
It's Alicia Bliss.
Please find your comfortable sleeping position.
You can change positions if needed,
But try not to move around too much.
This technique is meant to send you off to sleep,
So it's not necessary to stop this audio.
Use this meditation when you can't seem to quiet down the mind or if you have awakened and can't return back to sleep.
Let's begin by taking a deep breath in.
Relax and breathe out.
Wherever your body is tense,
Focus on relaxing the muscles.
Feel your shoulders relax and sink into the bed.
Allow your jaw to drop slightly.
Wiggle your toes and feel the feet and legs relaxing.
Gently open and close your hands and then relax your hands and arms completely.
Take a deep breath in,
Feeling the fullness in your chest and stomach as you hold the breath.
And allow your chest and stomach to relax as you slowly breathe out the breath.
Now notice any areas of tension in the body and relax those areas now.
Your body will continue to relax.
The sleep countdown will start in a moment.
Each number you count can allow you to feel more and more relaxed and drift towards sleep.
Count very slowly.
Breathe with each count and concentrate your mind on the numbers.
As thoughts arise,
You can notice them and then return your attention back to the numbers.
Let's start with the number 50.
Breathe in and silently count 50.
Picture the number 50.
Breathe out the number 50.
Picture now the number 49.
Breathe in,
Noticing your eyelids.
They might be feeling a little heavy.
Exhale counting 49.
48.
See the number 48 in your mind's eye.
Focusing all your attention on 48.
47.
You might be feeling more relaxed,
Even sleepy.
Concentrating on 47.
46.
Pleasant and calm.
Breathing slowly and deeply.
45.
Your attention drifts slowly,
Randomly.
You can focus back on the numbers.
44.
You might be feeling very sleepy now.
Pleasantly drifting off into sleep.
43.
Calm,
Relaxed,
Peaceful and safe.
42.
Focusing only on the numbers,
Allowing other thoughts to slip away.
41.
Deeply relaxed.
Deeper and deeper.
See the numbers in your mind,
Slowly counting down to sleep.
40.
Continue the sleep countdown on your own.
Concentrating just on the numbers.
Continue to count down now.
41.
As your attention wanders,
Allow your mind to drift back to focus just on the numbers as you count down to sleep.
Pleasantly drifting.
No direction except for down deeper with each number you count.
Gently focus back on the counting as each number brings you closer and closer to sleep.
Feeling calm,
Relaxed,
Peaceful and relaxed.
Continue to count down,
All the way down.
Down to zero.
Down to sleep.
