So finding a comfortable position in your bed,
Gently close your eyes.
Your eyes work so hard for you,
It's time to let them rest,
Relax and recover.
Feel the support beneath you and allow it to take all your weight.
Allow yourself a moment to just be.
This is your time,
No one else's.
Your time to sink a little deeper within.
To drift down into a peaceful,
Natural sleep.
Notice the gentle darkness behind your eyelids,
Inviting you deeper into a state of rest.
Imagine a soft,
Warm glow like the setting sun,
Bathing the room in a comforting light.
Breathe in deeply and as you do,
Smell the faint scent of lavender in the air,
Soothing and calming.
With each exhalation,
Release any tension you're holding on to.
Move your awareness gently up through your body,
Up through the feet,
Exhaling,
Letting go.
The calves,
The knees,
Gently letting go.
The thighs and the hips,
Letting go.
Releasing any tension.
The stomach and chest,
Softening,
Releasing.
The upper and lower back,
Softening,
Relaxing.
The shoulders and upper arms,
Softening and loosening.
The forearms and hands,
Releasing,
Letting go.
The neck and the jaw,
Softening,
Releasing.
And all the little muscles across your face,
Allow them to switch off,
To release and relax.
Spend a few moments in this warm glow,
This comforting light,
With that gentle aroma of lavender,
Allowing the muscles to slowly switch off.
You can imagine them falling asleep.
Now place one hand slowly onto your chest,
And the other onto your stomach.
Take a slow deep breath in through your nose,
Feeling your belly rise,
Then the chest.
Hold this breath for a moment.
Now exhale slowly through your mouth,
Feeling the belly lower,
Then the chest.
With each breath,
Feeling more relaxed and grounded,
Let the rhythm of your breath be a gentle wave,
Washing over you,
Carrying away tension and stress.
Stay with the breath for a few moments,
Allowing each in and out breath to take you deeper within.
Now returning your hands to a comfortable position.
Moving your awareness to the top of your head.
Imagining a wave of relaxation gently spreading from here all the way down to your toes.
Slowly,
This wave of relaxation moves down your body,
Relaxing every muscle it touches.
Feeling it moving over your forehead,
Softening all the lines.
Letting this feeling of relaxation flow down your face,
Neck and shoulders.
Noticing any heaviness appearing in your arms,
And let them sink into the bed.
As this gentle wave of relaxation reaches your chest and abdomen,
Breathe a little deeper,
Feeling an expansion and a release with each breath.
Let this sensation of relaxation wrap around you,
Moving down to your hips,
Thighs and knees.
Feel it cascading over your calves,
Ankles and feet,
Until every part of you is softer,
More relaxed,
Heavier.
Now imagine listening to the subtle,
Imaginary sounds of nature around you.
A gentle stream.
The soft whisper of the wind.
The distant call of a nightbird.
These sounds bring a deeper sense of peace and solitude,
Enhancing your relaxation.
Now in this state of deep relaxation,
I'll share some affirmations.
With each breath in,
Silently repeat these words to yourself.
And with each breath out,
Release any doubts or fears.
I am calm,
Peaceful and ready to sleep.
With each breath,
I sink deeper into relaxation.
My body knows how to rest deeply and rejuvenate.
I let go of the day,
Trusting that tomorrow brings new possibilities.
I embrace the night,
Knowing I am safe and loved.
As my words come to a close,
Remain gently still and relaxed.
Letting the effects of the meditation sink in.
There's nothing more you need to do or think about right now.
Simply lie quietly,
Breathing softly.
And allow yourself to drift off whenever you're ready.
Each breath is a step closer to deep,
Restorative sleep.
Drifting deeper and deeper asleep.
Deeper asleep.
Deeper asleep.
Drifting deeper and deeper asleep.
Deeper asleep.
Deeper asleep.
