Hi and welcome to this guided meditation to help you fall into a deep and restful sleep.
Listen to this meditation when you are already prepared for bed and comfortably dressed in your pajamas.
Begin by lying down on your back,
Snuggling up with your blanket,
Rest your head on your pillow and relax your arms by your side.
Now consciously relax yourself.
Settle into this moment.
Just let your feet flop out to the sides,
Letting go of any tension.
Breathing in deeply,
Relaxing fully.
Getting a good night's sleep is the best start to a new day.
But a good night's sleep isn't just about how many hours we sleep.
It is also about the quality of sleep we get.
Guided meditation is a great way to help you get a better quality sleep.
As drifting off into a relaxing sleep when your mind and body are at ease can enhance the amount of deep sleep,
Making you feel more recovered when you awake the next day.
Now take a deep breath in,
Filling your belly,
Your lungs and your chest.
And as you exhale,
Breathe out any tension and release whatever is left of today.
At this very moment,
There is nothing else you need to do.
Just give yourself permission to be here,
With nothing to do,
Nothing to accomplish.
No need to be anywhere but right here.
Give yourself full permission to close the day,
And permission to rest deeply.
Allow yourself to put everything else aside.
Let down all the projects,
All the tasks and all the to-do lists.
Notice how the body feels,
And just be at peace with it.
Let's now close thislights guards again.
We have two light guards attached to this thick sheet of cardboard.
Then let yourself sink into the bed,
Feeling the gentle pull of gravity.
Notice the entire length of your being.
And notice how gravity is pulling you deeper into the bed.
Each time you breathe out,
Visualize that you are being pulled deeper and deeper into the bed.
Great.
Now shift your awareness to the sensations in the physical body.
Noticing where you begin and end.
Becoming aware of how the body feels and seeing if there is any tension that can be softened.
Start by resting your awareness on the feet.
As if you're stepping into a warm bath,
You feel a warm sensation come over your toes.
Let this sensation relax your feet entirely.
From the tips of your toes to the soles of your feet,
Through your arches,
Your heels,
Ankles.
And let it glide up your calves,
Relaxing your calves completely.
And let it glide up your calves,
Relaxing your calves completely.
Feeling any tension flow away as you breathe out.
Becoming more and more relaxed.
Feel this warm,
Soothing sensation glide up your knees,
Relaxing your kneecaps and the back of the knees.
Letting go of any tension you might be holding there.
Then shift your awareness to the upper legs,
The inside of your legs,
The back of your legs,
Relaxing you completely.
Wrapping you in soothing warmth.
Comforting you completely.
Comforting you completely.
As you sink deeper into relaxation,
Let your breath be soft and gentle,
Without trying to control it or change it.
Continue to let your awareness drift further up your body.
Let this sensation glide up your hips and glutes.
Letting any tension flow away on the exhale.
Each inhale bringing you more calm relaxation.
As this warm sensation shifts up in your body,
Relaxing the muscles in your abdomen.
Relaxing your inner organs.
Letting go of any tension that you may be holding in that area.
Now let this sensation relax your entire torso.
Any muscles that are tight here are free to be relaxed,
As you welcome gravity to step in and do its job.
Relaxing the space between the ribs and the top of the hip.
Then relaxing the entire rib cage.
Softening your chest and all the muscles in that area.
Just noticing your breath.
Let your shoulders be heavy and relaxed.
If any muscles are clenched here,
Just release them and let gravity do its work.
As you release tension and sink more deeply into the bed.
Let this warm sensation bathe you in complete tranquility and soothing relaxation.
You feel yourself sinking even more deeply into your bed as your awareness continues to travel to your arms.
Feel the length of your arms as they grow heavy.
Feel the palms of your hands.
Then notice where your fingers begin and where they end.
Relaxing the entire length of each finger completely.
Then bring your awareness to the head.
Notice the crown of the head relaxing this area completely.
And as you notice any muscles in your face that you might be holding tension.
Sometimes this is in a forehead,
Between the eyebrows.
Sometimes it's our jaw.
Whatever muscles you're holding onto here,
Just let them go slack.
You have full permission to let all muscles soften fully.
Relax and relax.
.
.
You You You You You Feel how heavy your body feels in your bed It feels as though you can barely lift a muscle Even if you tried It feels as if your eyelids are glued shut And your body is completely attached to the bed This heaviness brings with it a deep feeling of comfort,
Security and peace As you allow your body to feel as though it is floating Imagine your body floating on the deep blue ocean or in the clouds Just relax into this floating sensation Let yourself feel your body floating into a state of deep sleep There is nothing you need to do other than to allow your body to simply relax and surrender into this moment This floating sensation allows you to feel almost dreamy You feel as though you are entering into a world of beautiful dreams And as you float while listening to these words,
You begin to enter into a dreamlike state Your mind slowing down,
Your heart rate resting,
The whole world becoming quiet and peaceful As your body both sinks into the bed or simultaneously feeling like it is floating away into a deep,
Deep sleep You feel appreciation in your heart for your body's ability to sleep And you set the intention that your sleep be of the highest purpose,
Resting deeply Your body grows even more tired and you allow yourself to drift off into a deep,
Deep sleep You feel as though you are floating into a deep,
Deep sleep You feel as though you are floating into a deep,
Deep sleep You feel as though you are floating into a deep,
Deep sleep
