Welcome to this evening guided meditation to help prepare the body and the mind to enter into a relaxed and peaceful night of sleep.
Wherever you are.
Coming into that comfortable position.
Whether it's lying down on your bed.
Or on a couch.
Getting nice and comfortable.
Whether that's lying on your back.
On your side in a fetal position.
Moving any last muscles or making any last final movements,
Adjustments.
In the covers,
On the pillow.
Feeling how cozy it is wrapped in your blankets.
Your bed.
On your pillow.
And just taking a moment to just be so grateful.
To have a bed or a couch or a blanket,
A roof over your head.
Because there's so many people that don't have that right now,
That would love to have a cozy bed and blankets and a roof over their head to sleep tonight.
Just take a moment and mentally you can say,
I'm so grateful,
Thank you.
Thank you to the earth,
The higher power,
Source,
Whatever you believe in.
And just mentally,
You can say that quietly or out loud.
Thank you so much.
I'm so grateful to have a bed and blankets and a roof over my head tonight.
And try to just really feel into that gratitude.
Imagining all the people out there that don't have a roof over their head,
A blanket,
A bed.
And let's take a big,
Deep breath together.
Deep inhale through the nose.
Exhale through the mouth.
Releasing the day,
Releasing any tension,
Stresses.
And let's do that one more time.
Deep breath in through the nose.
And out through the mouth.
Now returning the breath to normal breathing.
And just noticing how it feels to breathe in this moment.
Feeling the breath slowing down.
Feeling the body relaxing,
Everything slowing down.
Every muscle beginning to relax and surrender to the bed.
To rest feeling your body on the bed or whatever surface you're laying on.
And just noticing,
Scanning your whole body laying on the surface.
Feeling the heaviness or the weightlessness,
Just observing without judgment or labels how it feels to be supported by the earth.
And to support the earth in return.
You can say a mantra that I like to say before I go to bed.
You can say it out loud with me or mentally,
Quietly in your mind.
I release all negativity from today and welcome calm into my being.
I am ready to wake up as a magnet for abundance,
Peace,
And clarity.
You can say it again with me.
I release all negativity from today and welcome calm into my being.
I'm ready to wake up as a magnet for abundance,
Peace,
And clarity.
One more time.
I release all negativity from today and welcome calm into my being.
I am ready to wake up as a magnet for abundance,
Peace,
And clarity.
Let's take another big,
Deep breath in together.
And exhale.
Beginning to relax the entire body.
Allowing your body to just be heavy,
Melting into the earth below.
Feeling the body becoming one with the earth.
As you become heavier.
Or possibly weightless,
However it feels for you.
If you find your mind starting to wander too.
Thoughts,
Just observe without judgment or labels.
Notice that the thoughts want to go in certain places and think certain things about whatever it is the mind wants to think about right now.
And then just gently bringing the awareness back to the body.
Back to the breath.
Back to the sensation of being supported by the earth.
Back to the feeling of the body resting on the earth,
Back to every muscle beginning to relax.
You can focus on the head.
Feeling the head as it becomes heavy on the pillow.
Relaxing the eyelids,
Allowing them to close and be heavy.
Relaxing the tongue away from the roof of the mouth.
Resting on the back of the teeth.
Relaxing your face.
Relaxing the whole head,
Let it be heavy.
Relaxing the chest.
Relaxing the breath.
Everything slowing down.
As we enter into a peaceful state of relaxation,
Of sleep,
Of rest.
Relaxing the shoulders.
Letting them be heavy.
Relaxing the arms.
Relaxing the stomach.
In the back.
Relaxing your waist Relaxing all the muscles,
Relaxing the glutes.
Pelvic floor,
Letting the whole body just be heavy.
Relaxing the legs,
The thighs,
Let them be heavy.
Relaxing the knees.
The calves.
Ankles and feet relaxing your legs,
Your whole body.
Just so relaxed so heavy Preparing for rest and for sleep.
Keeping that focus and awareness,
Bringing back the attention back to the body,
Back to sensation of resting on the surface of the earth.
Feeling heavy.
And just fully relaxed.
You can say some more affirmations that I personally like to say before I'm going to bed at night.
Such as,
I am safe.
I am protected.
I am loved.
I am grounded.
I am relaxed.
I am safe.
I am protected.
I am love.
I am grounded.
I am relaxed.
I am safe.
I am protected.
I am loved.
I am grounded.
I am relaxed.
I am safe.
I am protected.
I am loved.
I am grounded.
I am relaxed.
Deep breath in.
And exhale.
I am safe.
I am protected.
I am love.
I am grounded.
I am relaxed.
I am safe.
I am protected.
I am loved.
I am grounded.
I am relaxed.
You can repeat these affirmations as much and often as you'd like.
Until you fall asleep sometimes that takes more time than we would like but Even just being in this restful,
Relaxed state,
Our body is recharging.
Even if we are not in that fully deep sleep,
We are still in a state of relaxation and meditation and rest and we are recharging.
So just remember that.
I know we can get so frustrated sometimes when we are not able to fall asleep.
But even when we are not able to fully fall asleep,
We can still rest our mind and our body.
On those extra challenging nights,
Those extra stressful times where it may be harder to fall asleep.
Being in that relaxed meditative state is still better.
Than being in a stressful state of mind and getting upset that we're not able to fall asleep.
Because that's not helping anyone.
Let's take one more big,
Deep breath together.
And exhale.
May your evening be full of so much love,
Peace,
And protection.
Remember you are never alone.
You can always listen to this meditation.
If you can't sleep in the middle of the night,
If you're ever starting to feel alone or afraid or anxious,
That's why i'm making this Thank you for joining me for this guided meditation.
Sleep well Namaste.
