Sleeping On A River Of Relaxation

Imagine gently unwinding and relaxing, releasing any stress or anxiety from the day and falling into a deep restorative sleep. This meditation helps you calm the mind and drop into your body wrapping you in a safe and peaceful energy that relieves anxiety so that you can drift into a deep nourishing sleep.

Transcript

This meditation is to help you gently unwind,

Relax,

Let go of stress and anxiety of the day and slowly drift into sleep.

So let's begin.

This meditation is designed for you to be lying down,

So making yourself comfortable now.

Lying on your back if it is comfortable and gently closing your eyes.

We're going to begin by focusing the mind on the breath.

Breathing in now and be aware of the breath.

Fini come in through the nose and out through the mouth.

Gently finding your rhythm.

No need to change anything at this time.

Just become aware.

Breathing in through the nose and out through the mouth.

As you gently find your own rhythm.

Be aware of any hesitation in the breath,

Of any tension in your chest as you breathe.

And we will slowly unwind that tension as we continue with the breath.

Focusing now on the feel of the breath.

What does it feel like as it enters your nostrils?

Is the air cool?

What does it feel like as it travels down the back of your throat?

Does it come against any resistance in the chest?

Can you breathe deeply into your belly?

Just be aware.

And then be aware as you exhale.

What does it feel like to exhale?

Is there a moment of relaxation as you let go of the breath?

Finally being aware now of what the breath feels like as it enters your body and as you exhale.

We're going to take the breath a little bit longer now.

We're going to breathe in and we're going to hold for two seconds and then we're going to release the breath.

And hold empty.

We're going to breathe in for the count of four,

Hold for two.

We're going to exhale for a count of six and hold empty for two.

Working your way up to this now.

Begin by breathing in for the count of four,

Holding for two.

And gently releasing and slowing the exhale for a count of six and staying empty for two.

And beginning again.

I'm going to stay quiet while you find your own rhythm of this.

And now we're going to add some intention to that breathing.

As you breathe in we're going to imagine that a beautiful soft pale pink light is surrounding you and as you breathe in this soft light relaxes you and as you exhale you let go stress and anxiety.

So breathing in this soft gentle relaxing light letting it flow through your body,

Softening the body,

Relaxing the body.

Exhale any stress,

Any tension,

Any anxiety on the out breath.

So we're breathing in relaxation.

We're breathing in relaxation,

Letting go stress.

Breathing in relaxing,

Softening the body,

Letting go on the out breath,

Creating space.

Breathing in receiving relaxation,

Softening the body,

Opening the body,

Breathing out,

Letting go,

Creating space.

Relaxing deeper now with every breath.

Breathing in relaxing,

Opening,

Softening,

Exhaling,

Letting go,

Creating space.

And you may find as you continue to do this breathing exercise that the thoughts of the day are now drifting further away.

You can imagine now that they are just like clouds and as you breathe in if they come close and distract you,

You can just allow them to float away on the exhale.

No need to hold on to these thoughts.

They will be there tomorrow.

You can close them down.

They can float away.

Breathing in,

Once again coming back to the breath,

Focusing on the feeling of relaxing,

Settling into your body.

And as you do this your body feels a little heavier on the bed where you were laying or on the floor where you were laying.

And just allow your body to feel the heaviness of relaxation.

Allow the tension to release through the exhale.

And feeling your body supported,

Allow yourself to sink even deeper on every inner breath.

And softening and relaxing on every exhale.

Continue this as you feel yourself being supported.

We're just going to pay attention to the body now.

And we're going to give the body the instructions to relax and switch off.

Breathing with the head,

Allowing those thoughts to float away.

Allowing your head to just fall softer into the pillow.

Allow it to be supported.

Allow your neck to be supported.

Feeling any tension in the face around the eyes.

Let your jaw just drop open a little bit.

Allow your jaw to relax.

Allow any tension around the ears and eyes to soften.

Traveling now to the neck,

Making sure it feels supported.

Give it permission to relax.

And then feeling the shoulders.

Let the shoulders drop with every breath.

Just let them gently drop.

And as your shoulders drop,

Your breath can become deeper,

Deeper into the belly.

Whispering through the body.

Whispering the words of relaxation.

Softening and letting go.

Coming down to the upper chest and just feel your chest open as the shoulders drop back onto the bed and open wide and allow your chest to open and relax.

It no longer has to feel the tension of the day.

It can open and receive this beautiful nurturing energy helping you to relax and soften.

Enjoy the movement of the open chest breathing in and out.

Coming further now down the torso and allow the stomach area to relax.

Notice any tension in the solar plexus.

And as you breathe,

Let the breath soften any tension in the solar plexus.

Letting go anxiety now.

Letting go stress.

You are safe.

You are safe.

You are safe.

Coming further down and just let those stomach muscles relax as the breath makes its way deeper into the belly.

Relaxing,

Softening,

Permission to let go.

Letting the lower back soften into the mattress beneath you.

Relaxing the tops of the hips and pelvis.

Feel heavy and supported.

Coming down into the upper thighs.

Let the hips drop allowing the thighs to relax.

Coming down to the knees,

Let the knees be supported now.

The lower legs,

The calves,

The ankles.

And then allow yourself to focus on your feet.

Feel the heels making a gentle indentation in the mattress.

And then gently let your feet fall open.

And let your toes relax.

Feeling that whole body being supported now.

Relaxed and softening.

Also feeling your arms sinking into the bed.

The elbows making an indentation and your hands falling softly open with the palms facing up or wherever they land comfortably for you.

Completely relaxed now.

Continuing to give your body the signal of relaxation.

As we now allow ourselves to drift on a river of relaxation.

Feeling ourselves floating just like the clouds.

Any thoughts that come your way continue to allow them to float away on the out breath.

Just as your body now floats along a river of relaxation.

Feel yourself being gently caressed by a warm and nurturing protective energy of light.

It is soft and pink and loving.

And you are safe within this protective light.

It's like floating on a cloud.

On a pink fluffy cloud.

You allow yourself to drift deeper.

Deeper into a state of peace.

Knowing your mind to close down and restore.

Giving your body permission to restore and rejuvenate.

Deeper you go now.

Deeper you go now.

Deeper you go now into relaxation.

Drifting.

Floating.

Feeling the pleasurable feeling of relaxation.

Arms and legs and body feeling limp and supported.

You are feeling weightless now.

No tension.

Feeling weightless.

As you drift on a cloud of relaxation.

Floating.

Drifting.

Relaxing.

On your way to a peaceful sleep.

You allow yourself to feel a beautiful soft whisper of a breeze.

Gently warming you.

Whispering to you.

Caressing you like soft feathers.

Whispering words of comfort.

Words of relaxation.

Your soul calling you to sleep.

Calling you into deep relaxation.

You feel this energy.

Washing you like gentle raindrops.

Cleansing you of the days.

Worries and anxiety all being just washed away like gentle raindrops.

Cleansing.

Clearing away the stress.

At a deep level now.

Going deep and clearing deep any old anxiety.

Any old stress.

Beautiful soft raindrops.

Caressing.

Softening.

Opening the cells and releasing any pain.

Any stress.

And any worry.

Going deeper now.

As you float upon this river of relaxation.

Moving through beautiful scenery.

Smelling intoxicating and relaxing fragrances.

All washing over you as you drift into sleep.

Your body feeling in harmony with your mind.

Your body relaxing as does your mind.

Floating.

Floating.

Drifting.

Drifting.

Falling gently.

Gently into sleep.

Drifting.

Drifting.

Relaxing.

Falling gently into sleep.

Loved.

Protected.

Nurtured.

And safe as you drift into sleep.

As I leave you now in a space of peace in the world of dreams.

Good night.

Reviews

So lovely. Drifted off thank you 🙏🏻

Love this! I’m very relaxed. Ty

I listened to this meditation last night before bed and honestly had the best night sleep last night. Thank you so much.

I fell right asleep! Very relaxing.