Guided Meditation For Deep Sleep

Leave your worries and stress from the day behind. Relax and unwind with Angela Rose's guided meditation. You will feel calm, relaxed, and grounded before you sleep. Set yourself up for a relaxing night and good dreams.

Transcript

Good evening.

My name is Angela Rose.

I am a self love coach and meditation instructor.

I help support you to get out of your head and back into your body to come back home to you to find clarity and to discover who you are.

So when you're ready,

We're going to start the meditation.

Feel free to do this laying down.

Get really nice and comfortable.

Hopefully you have something loose and comfortable that you can feel at ease in.

We're going to start by doing a tension and release exercise.

So on your next inhale,

I want you to squeeze every muscle in your body from your the top your head all the way down to your toes.

Make a fist squeezing your face.

No one's going to watch.

And on your exhale,

Fully release onto the bed or the floor or the couch wherever you are.

On your next inhale,

Totally tighten your whole body,

Squeezing every muscle.

Exhale when you're ready and just let it all out.

Even make a sigh with your breath if that feels good.

On your next inhale,

Last one we're going to do together,

Fully tighten your whole body,

All your muscles.

Hold it in as long as you can.

And when you feel like you can't hold it in any longer,

Fully release and relax.

Feel your body melt,

Melting into the floor or the bed.

And for this time together,

I just want you to imagine putting all the worries,

Put your to do list,

Put all your stressors,

Everything on your mind.

And imagine you're putting it all in a suitcase.

And I want you to set the suitcase down right beside you.

And just imagine that you're giving it over to the universe to take care of while you get to just be.

You can come back to it later,

But for now,

There's nothing else for you to do,

Nowhere else for you to be,

Except for just to be here right now in this moment.

On your next inhale,

I want you to bring your breath all the way down to the area between your hips.

This is our root chakra area.

The place where we feel safe and grounded and secure.

So if thoughts come up during the meditation,

Which they will,

And we actually invite them in.

Come back to deepening and slowing your breath every time every new thought come back to your breath.

We don't do meditation to be perfect at it.

There is no perfection in meditation.

We do meditation to come back home to ourself,

To deepen our love within.

I want you to bring your awareness to your eyes,

Closing your eyes.

And even though your eyes are closed,

Notice what you notice.

Notice the colors you see or shapes.

Bring your awareness to your ears.

Notice the sounds you hear up close.

And the sounds you hear in the distance.

Bring your awareness to your jaw,

Totally relaxing your jaw.

Many times throughout the day,

We tighten our jaw,

So we're just going to relax.

We're showing our body that we're safe,

That we're okay,

That we can be still in this moment.

Just let your tongue rest in your mouth.

Bring your awareness to your shoulders,

Rolling your shoulders down and back.

Relaxing the arms.

Relaxing your upper stomach.

Relax your middle stomach.

Relax your lower stomach.

And go ahead and place one hand on your heart and the other hand on your stomach.

Relax your legs and your feet.

And we're going to imagine this infinite circle connecting with the universe,

With God,

Whatever your higher power is.

And so as you take in a deep inhale through your nose,

Keeping your mouth closed,

We're going to imagine that your breath is entering your body like an ocean wave,

Flowing down all the way through your body to the tips of your toes.

And as your breath is moving through your body,

It's as if peace and joy and calmness is hugging and loving every cell in your body,

Every organ in your body.

It's flowing down out your toes.

The energy moves into the ground where Mother Nature takes all of our worries,

All of our stress and renews it.

Mother Nature has a way of renewing things like compost.

She takes it,

Renews it.

So send her something that is no longer serving you anymore.

Maybe it is a thought,

A thought about yourself,

A worry,

A stress you have.

Send it to Mother Earth now.

And as you go about taking that nice deep inhale and exhale,

She sends it up,

Renewing it like a flower blooming from the ground.

And you can see it,

This beautiful flower.

Imagine whatever flower pops into your mind at first.

And just trust whatever pops up,

That's the one that's meant to be.

Imagine this beautiful flower.

What does it look like?

What does it smell like?

Maybe it's a flower you've never seen before.

And as it enters the sky,

It's fully renewed,

Full of joy and peace.

And this joy and peace enters the sky and comes down to the top of your head,

To your crown chakra,

To the place where your higher self lives,

This place,

Your future self that believes in you.

And it enters the top of your head.

And imagine this continuous circle,

Your breath,

This energy connecting you with source energy,

Knowing that we're not separate.

We're part of it.

You are part of the big picture.

On your exhale,

Bringing everything no longer serving you,

Maybe it's a thought,

Giving it to Mother Earth,

And on your inhale,

Pulling in what does serve you through the top of your head that flows through your body,

Down through your toes,

And so on.

And here I want you to take three deep breaths,

Breathing in through your nose,

Exhaling out of your nose,

Keeping your mouth closed.

And silently in your mind,

Or you can speak this out loud,

Repeat the words,

I am safe and loved.

And when you're ready,

Take in another inhale and exhale,

And repeat again,

I am safe and loved.

Last time,

Repeat,

I am safe and loved.

I am right where I am meant to be.

Everything is working out perfectly for me.

Life is unfolding for my highest good.

As I release the control,

As I release my white-knuckle grip,

Trying to control my reality,

Trying to make things happen,

I let go,

And I allow,

I trust.

When I allow,

I allow magical things to unfold for me.

Come back to your breath.

Come back to your body,

Moving your fingers and toes.

Notice where you might be still holding on to some tension,

And see if you can bring your breath into that area.

And as you bring your breath to the area,

It's opening up space.

It's releasing the tension in your body.

I want you to think of one thing that made you smile,

Either today or this week.

What was one thing that made you smile?

And it can be the smallest of things.

There's no right or wrong answer here.

And go ahead and have a slight smile on your face.

It's okay to be happy.

It's safe to be happy.

You deserve happiness.

And I want you to set your intention for tomorrow.

How do you want to feel tomorrow?

Do you want to feel calm,

Confident,

Connected?

How do you want to feel?

And go ahead and even speak this out loud.

I want to feel.

And name that feeling now.

And so it is.

Thank you for joining me for today's meditation.

Feel free to honor your body.

You can shut your phone off.

Fully relax into your bed,

Focusing on your breath,

Focusing on the present moment.

And every time you have a thought,

A new thought,

Come back to slowing and deepening your breath.

And remember,

We're not trying to run away from our thoughts.

We're not trying to run away from ourself.

We want to know ourself.

We want to be ourselves,

Best friend.

And if you're listening to this,

You might be feeling like your soul is calling you home to it.

It wants you to love on it.

That's because you were born worthy.

You were born with a purpose and you were born to be here in this world.

I believe in you.

Keep shining.

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