Welcome to this soften into sleep meditation.
Sleep and rest are the two things that we need most as humans but it can sometimes be so elusive and so difficult to actually fall into this deep relaxation.
We have been taught and trained to be constantly on,
To be constantly available and that takes its toll on our nervous system.
This meditation is your safe space and you can give yourself permission to actually turn off your availability,
Switch off the light inside your brain,
Inside your body,
Log off from the constant available world around us and turn your attention inwards now.
So closing your eyes and finding a comfortable position and beginning to shift your attention into your own space,
Allowing the noise of the world around you to gently fade away,
Allowing your breath to slow down and allowing any worries,
Any fears to step back.
It's not for now.
You can deal with your thoughts and your emotions another time.
Now is a time for deep rest and relaxation and your body is your home,
It's your house.
Imagine now that in this house all the lights in all the rooms are turned on and slowly imagine you are switching off the internal lights.
You are shifting your rhythm,
Your biological rhythm from being awake to going to sleep.
You are turning off the lights in your mind,
In your neck and your throat,
Darkness,
Silence,
Your chest,
Both your arms,
All the lights are turning off.
Your entire back is now filled with cool,
Quiet darkness that allows you to gently flow into sleep.
Your chest and your belly relax as you turn off the lights on both your legs until your toes,
Switching off the light in every nook and cranny of this huge house that is your home.
It's like you're dimming the inner lights,
You're dimming your inner energy and you're turning it more inward now,
Into your body,
Into your mind.
Let's set our intention as our positive affirmation statement.
We are giving our subconscious mind an assignment during our sleep.
And you can choose your own positive statement,
A short sentence of how you would like to feel.
Or you can repeat after me,
I give my mind and my body deep rest and healing.
I give my mind and my body deep rest and healing.
Repeat this intention three times to yourself and send it to your subconscious mind that is always listening and receptive.
And now reflect on what you can be grateful for that has happened today or this week or that's generally present in your life.
Maybe you can be grateful for your health and the fact that your heart is beating and all the systems in your body are working together and you are breathing without having to consciously make an effort.
Take a moment to reflect on what it is that you can be grateful for.
We are going to consciously relax the body so that the body can receive this deep rest and relaxation.
With your next inhale,
Start to tension all the muscles in your lower body.
Tense your toes and your feet,
Your calves and your thighs.
Tense your hips and your buttocks.
And hold your breath as you hold this tension for a few seconds.
Sigh as you exhale and as you release all the tension in your lower body.
Now we'll do the same for our upper body.
With your next inhale,
Start to tension all the muscles in your upper body.
Starting with your lower belly,
Your stomach,
Your chest,
Tense your back,
Make fists with your hands,
Tense all the muscles in your arms,
And your legs.
Roll up your shoulders to your ears,
Tense all the muscles in your face,
Hold your breath as you hold this tension for a few seconds.
Sigh as you exhale and as you let go of all this tension.
With our last time,
We're going to tense all the muscles in the entire body.
So with your next inhale,
Start tensioning all your muscles from your toes up to your calves and your thighs,
Your buttocks,
Your belly,
Your arms,
Your hands.
Tense all the muscles as hard as you can.
Tense all the muscles in your face,
Your whole body tensed up.
Hold your breath as you hold the tension.
Now release the tension and sigh as you exhale,
Letting go,
Choosing the relaxation response that is naturally within you,
Making this conscious choice of entering a deep state of relaxation.
Now start bringing your awareness to the different parts in your body to induce this deep sense of relaxation and to consciously let go of any tension in all the parts in your body.
In every body part that I will name,
Imagine that it becomes weightless,
Relaxed,
As pure and as light as possible.
Going back to the original resting state,
The state that you go in every single night and your body remembers how to access deep,
Nourishing,
Rejuvenating sleep.
Bring your awareness now to your toes.
Feel how your toes become weightless,
Your feet become so soft and release any tension.
Your calves,
Your chins become weightless,
Empty.
Your thighs and your hamstrings float in the sky like a beach ball that flows up to the surface in the ocean.
Your whole legs are weightless and floating in this ocean of pure bliss and relaxation and peace.
Your hips also release the heaviness and also become empty.
Your back becomes as light as a feather,
Releasing all the pain and the tension that it had been carrying.
Feel this tension leave your body.
Your whole torso and your back become as fluffy and light as a cloud.
Your stomach is relaxed,
Your chest becomes as fluffy and light as a feather and you feel your breath slowing down.
As also your arms join the rest of your body and become weightless,
Free of tension,
Free of weight,
Float up like clouds in the sky,
In the dark night sky.
Your shoulders and your neck become light as a feather,
Release all the tension and float up like a beach ball that floats up to the surface of the ocean and stays there,
Drifting peacefully on the surface of the water.
Your whole face relaxes,
All the muscles in your face release tension and return back to their normal resting state.
Your whole body is now floating like a cloud in a dark night sky,
Floating weightless,
Drifting,
Floating,
Floating,
Floating,
Floating,
Floating,
Floating,
Floating,
Weightless.
And as you are up in the sky with all the stars,
You feel a deep sense of peace and quiet burst through every cell in your body,
In this dream world,
In this beautiful night sky,
All your worries are gone.
You feel the connection cosmos into the beautiful night sky,
Night sky filled with these beautiful,
Brilliant stars.
And you also see the moon radiating its beautiful white light and you feel this beautiful light into every cell of your body and you breathe it in and you allow the moon to wash away any fears,
Any insecurities,
Any worries or doubts and you allow its white radiant light to fill you up completely,
To heal you,
To renew your body and your mind on the deepest levels.
And you let your subconscious mind release any limiting beliefs now,
Anything that has been holding you back,
Weighing you down to release now.
And instead you are filling yourself up with confidence,
Joy,
Positive energy,
Deep healing,
Unconditional love,
Confidence,
Happiness,
Purpose,
Following affirmations to wash over you and to nestle deep into your subconscious mind like you are planting seeds of the most beautiful plants in your inner garden that is your mind.
I am healthy,
I am radiantly confident,
I am unconditionally loved and I love unconditionally.
I am deeply connected to my highest self.
When I sleep I let go of what no longer serves me.
When I wake up I embrace a new beginning in this abundant reality that I am living in.
I allow joy,
Peace and ease to flow through me gracefully.
My light shines brightly from deep within me.
And other people see this light.
I nourish myself deeply and I fill my own cup first so that I can show up better for others and myself.
I am living a life filled with purpose,
Service and compassion.
Overnight I deeply heal my mind and my body.
I allow myself to fall deep into healing,
Restorative rest now.
It is safe for me to let go.
I feel safe and warm in my nest.
I allow myself to fall into deep sleep.
My body knows how to access this deep sleep effortlessly and easily.
When I wake up tomorrow I will be well rested.
Tomorrow awaits a new beautiful day.
But for now I allow this day to end and I sleep with the stars and the moon.
