Welcome to this guided meditation for deep sleep,
Relaxation,
And replenishment.
As we bring deep relaxation into the body and soothe the mind,
The body naturally shifts into a state of rest,
Recovery,
Growth,
And healing.
In this meditation,
We will create the conditions for the inherent wisdom of your body to guide you into deep relaxation and restorative sleep,
Assisting the body in its natural healing and renewing process.
Find a lying down position where you are fully supported.
Bring awareness to the surface that you are resting upon.
Notice the sensations of support underneath you.
Is there warmth,
Softness,
Gentle pressure?
Let your body give into the support underneath you,
Finding ease in any way you can,
Making small adjustments,
Listening to your body.
You are safe in this moment.
It is safe to relax.
In a moment you will be invited to enter a beautiful garden of serenity,
Peace,
And tranquility.
This is a special place where your mind and body can rest,
Restore,
Replenish,
And rejuvenate throughout the night.
At the entrance to this garden is a beautiful,
Strong tree,
A special tree that can hold all your worries,
Your to-do's,
The busyness,
And any heaviness of your mind and heart,
The things you do not need to bring with you into this garden.
The branches of this tree are strong and supportive.
The roots of this tree are deep and stable.
The branches can hold whatever you put on them,
Letting go and recycling back to the with what is not needed,
And holding on to anything you may decide to take back with you into your waking daytime hours.
So for now,
Give over anything to this special tree that you don't need to carry with you.
Leave it at the entrance to this garden,
Noticing the lightness,
Ease,
And space you have created.
Feel yourself lighter.
Feel more ease in your body.
It is safe to let these things go,
Things you need not carry with you while you sleep.
You are free now to enter the garden.
As you enter this special sanctuary,
Your senses are soothed by the sights and sounds around you.
This garden has the qualities of the most beautiful place you have ever been,
And your mind and body are immediately at ease in this space.
Whether flowers,
Trees,
Forests,
Running streams,
Lakes,
Mountains,
Waterfalls,
Grassy knolls,
Or a garden by the ocean,
Let your imagination and intuition guide you to what is most soothing and calming for your nervous system.
You find yourself just where you need to be.
Wherever you envision yourself,
Take a moment to notice the colors around you.
Each color represents a healing spectrum of light that is nourishment to your body.
Soak in this nourishment into all of your cells.
Feel your breath deepen as you take in the relaxation all around you.
Feeling serene and peaceful.
Notice the sounds of this place,
Whether sounds of nature or even sounds of silence.
Know that the sounds in your garden are healing sounds just right for you.
Feel the vibrations at just the right frequency to soothe your body,
Ease and calm your mind,
Inviting in deep relaxation and restorative rest.
Now envision a beautiful healing light,
Just the right temperature for you.
Soothing,
Calming,
Restorative light,
Whatever color of your choosing.
This light is absorbed into your body starting at the top of your head and traveling down through the soles of your feet to the tips of your toes.
As this light envelops and surrounds you,
It protects and relaxes you.
As the light shines through your body,
You experience a deep letting go,
Softening of all of your muscles.
Feel your head,
Forehead,
Face and jaw soften and relax.
Feel relaxation spreading across the tops of your shoulders,
Down your arms and into your fingertips and the palms of your hands.
Feel this relaxation and healing light spreading down your neck,
Back through your shoulders to your upper back,
Lower back,
Torso,
Chest and heart area.
Sense this relaxation through your hips to the tops of your legs,
Down your legs to the soles of your feet.
Letting go.
It is safe to let go,
Deeper and deeper,
Into a state of quiet relaxation in the protection and serenity of your garden,
Your inner sanctuary.
There is nothing you need to do.
Know that your body is resting comfortably,
Tapping into its innate wisdom.
If thoughts come and go in your mind,
Imagine that they are carried away by a gentle breeze,
Like feathers drifting through the air.
In this garden,
There is space for all things to be.
There is space for you to be just as you are.
If you like,
You might picture a beautiful,
Soft,
Billowy cloud floating down gently from the sky to rest beside you.
You might picture that this is a special cloud that you can climb into,
That will support and hold and cradle you through the night,
Enveloping you with its beautiful,
Protective energy,
Creating the most comfortable,
Softest,
Supportive space for you to rest for your body,
To restore,
For your mind to find peace and ease in this night time journey.
This cloud holds you safe and secure,
Resting deeply,
Relaxing deeply.
Peace and ease surround you.
Deep relaxation is present.
Safety and serenity abound.
Your body knows just what it needs for replenishment and healing.
Your mind can rest and restore.
You are protected and safe.
The loving presence surrounds you,
Filling your heart with peace.
You are listening to the music now as it fades,
Letting your body find its deep resting place,
Trusting that your body will carry you into sweet slumber,
Surrendering and trusting you have everything you need for deep well-being.
Sweet dreams.
