Hello and welcome to these bedtime affirmations for deep and restful sleep.
My name is Monika and I'm very happy to have you here.
The purpose of this recording is to help you calm your mind and body before sleep.
To let go of the day,
Let go of all worries and to feel safe and secure while you're drifting off to sleep.
Of practice,
You will soon notice many positive changes,
Including stress-free and refreshing sleep.
And the best time to do this meditation is just before bedtime when you are ready to fully rest.
So find yourself a quiet place,
Preferably in your bed and make sure you won't be disturbed.
Let's begin by taking a moment to allow your body to settle into a comfortable position.
And when you are ready,
You may close your eyes.
You will start this practice with a short body scan.
Begin by taking a full breath in and a long breath out.
And again a deep breath in and out.
And one more time a deep breath in and exhale slowly.
Now bring your awareness to the top of your body,
Your head,
Face,
Neck and shoulders.
Notice any sensations,
Movements,
Any places that might be holding stress or tension.
Now move down to your arms and hands.
Sensing the back of the body,
The front of the body.
Sensing the contact of your body with your bed.
Now sensing your upper legs,
Your lower legs and the feet.
Noticing if there are any particular places that call out for attention.
Places where sensations feel most vibrant or dynamic.
Scanning to see if there are any places where there is a lack of sensations or only very faint sensations.
Now feeling the whole body breathing.
You may already feel quite relaxed so please continue breathing in your own pace and letting go even more.
I am now going to say several affirmations which you can repeat in your head or just relax and follow my voice.
So let's begin.
I let go of today and everything that happened.
I forgive myself and all others.
I let go of fear.
I let go of worry.
I let go of anger and resentment.
I let go of stress.
I am ready to fall asleep now.
I breathe in relaxation and I breathe out all tension.
I let go of stress and let relaxation in.
I allow myself to rest now.
I am safe and secure.
I am always protected.
I am deeply relaxed.
I am peaceful and at ease.
I always fall asleep easily.
I sleep deeply and peacefully and wake up refreshed and energized.
Blissful night time relaxation is natural to me.
The world is a safe place.
I am always protected.
All is well.
You are now ready to drift off to deep sleep and wake up well rested and energized.
Good night.
Good night.
Good night.
