Hi,
And welcome to your guided sleep meditation,
Designed to help you relax,
Let go of any stress and drift into a restful,
Healing sleep.
My name is Caroline,
And it is an honour to guide you tonight.
Let's start by getting comfortable in your bed,
Lie on your back or in any position that feels good for you in this moment.
Now,
Take a moment to check in with yourself.
Notice any thoughts running through your mind,
Or how your body feels right now.
You don't need to change anything,
Just become aware.
Remember that there is no right or wrong,
There is no particular way that you should be feeling right now,
Just allow yourself to be here in this moment,
Accepting everything as is,
Simply noticing whatever comes up for you,
And allow yourself to let go of any pressure that you might be putting on yourself.
Each experience is as unique as we are.
So now adjust your pillows and your blankets so that you feel cosy and supported,
If it feels good for you,
Softly close your eyes and allow yourself,
Your entire being,
To sink into the surface beneath you.
Now together,
Let's take a deep breath in through the nose,
Filling your lungs,
And then slowly exhaling out through your mouth,
And as you exhale,
Release any tension.
Let's take another deep breath in through the nose,
Filling your belly,
Feel the air entering your body,
Then slowly exhaling,
Relaxing a little more.
Now let's take one more final deep breath,
Inhaling through the nose,
Filling your belly,
Filling your lungs,
Hold the breath for a moment,
And then slowly,
Ever so slowly,
Let the air escape from your lips.
That's it.
Now that we are settled.
Let's draw your attention to the top of the head.
Imagine a soft glowing light at the crown of your head,
Melting away any tightness or tension.
Allow your head to soften,
Feeling the muscles at the top of your head release and let go.
Notice how nice it feels to relax and let go.
Now shift your focus to your forehead.
Become aware of any worry lines or tension that's held here,
That has built up throughout the day.
Gently smooth them out,
As if your forehead is being gently massaged.
Just allow the entire skin of the forehead to soften,
And feel the pressure easing away.
This is your moment to release.
Move your awareness down to your eyebrows.
Sometimes we hold tension here without even realising it.
Let your eyebrows relax and settle into their natural and peaceful position.
Softening,
Releasing and melting into relaxation.
Next,
Bring your focus to your eyes,
Expressing a moment of gratitude for your beautiful eyes,
For they enable you to take in all the beauty that this planet Earth has to offer.
Just let all the tiny muscles around your eyes release any strain,
And imagine your eyelids growing heavier,
As your eyes sink deeper into a state of rest.
If you've been holding any tightness around your eyes,
Allow it to melt away completely.
Now shift your awareness to your cheeks,
Let them soften,
Releasing any tension that is stored here.
Feel your cheeks becoming smooth and relaxed,
As though the weight of the day is lifting away from your face.
As you move down your jaw,
Notice if you're clenching or holding any tightness,
Because the jaw is a very common area for storing stress.
Gently unclench your jaw,
Parting your teeth just slightly.
Let your jaw hang loosely and comfortably,
And feel the relaxation spread throughout your face,
Softening,
Releasing and melting into relaxation.
Shift your awareness to your neck.
We often carry the weight of the day in our neck.
Now let these muscles at the sides and back of your neck soften completely.
Imagine a warm light flowing down your neck,
Releasing all stiffness and tension as it moves.
Feel your head resting heavy on your pillow,
Feeling completely supported.
Bring your awareness to your shoulders now.
These often hold a lot of stress.
Imagine the weight you carry here being lifted away.
Let your shoulders drop away from your ears,
And as they soften,
Feel the tension dissolve.
Your shoulders are free,
Light and relaxed.
As this feeling of relaxation continues to spread,
Allow it to move down your arms.
Feel it flow down from your shoulders through your upper arms,
All the way down to your wrists.
Let your arms feel long and heavy,
As if they are sinking deeper into the bed,
Feeling supported and comforted by the surface beneath you.
Feel the gravity of Mother Earth,
Feeling supported and grounded.
Move your focus to your hands now.
Relax your palms,
And let your fingers uncurl naturally.
Let any tightness or tension in your hands and fingers release,
Feeling your hands completely at ease.
Bring your awareness to your chest,
And notice your breath.
Feel the gentle rising and falling of your chest effortlessly.
As you breathe in,
Feel your lungs expand fully,
And as you exhale,
Notice how you are releasing any lingering tension.
Now direct your attention to your upper back.
Feel the muscles along your spine soften and relax.
Let go of any tightness that you might be holding around and in between your shoulder blades.
As this light of relaxation moves through this area,
Feel the tension gently fading away.
Continue down to your abdomen.
Soften all the muscles of your abdomen,
Releasing any tightness or worries you might be holding in your stomach.
Just observe your belly.
Let it rise and fall naturally with each breath,
Completely at peace.
Then shift your focus to your lower back.
Another area that often holds tension.
Imagine this light of relaxation flowing down your spine,
Reaching your lower back,
And embracing it with warmth.
Feel the muscles release,
Allowing your lower back to sink deeper into the bed,
Feeling fully supported and at ease.
Now let your awareness travel down to your hips.
Imagine the light surrounding your hips and releasing any discomfort.
Feel your hips loosen and relax,
And feel how they settle into a comfortable grounding position.
Allow this wave of relaxation to move down through your thighs,
Feeling the muscles soften and let go.
Feel any tightness in your thighs melt away,
And as the relaxation spreads,
Feel your legs becoming heavier and heavier.
Bring your awareness to your knees.
Let any tension in this area dissolve,
As if the warmth of the light is soothing every joint and muscle.
As this wave of relaxation flows down into your calves,
Notice how they become softer and more relaxed.
Let the muscles in your calves release completely now.
Allowing your legs to sink even deeper into comfort.
Move your focus down to your ankles and feet.
These parts of our body carry the weight of the day.
So let any tension in your ankles release,
And feel the relaxation spread down to your feet.
Let this soothing relaxation flow all the way to your toes.
Feel each toe soften,
Becoming completely relaxed.
To the tips of your toes,
To be enveloped in this warm and peaceful energy.
The weight of your physical body is fully supported by the bed beneath you,
At ease and free from all tension.
