Welcome to this guided meditation for sleep.
Begin by settling into a comfortable position,
Laying down with a soft blanket over you.
Let your hands rest gently,
Palms open,
Receptive,
Open to receiving.
Close your eyes now if you feel ready.
Take a slow,
Deep breath in through your nose,
Allow the air to travel down into your belly,
Letting your diaphragm expand like a balloon.
Hold for a gentle pause.
Now exhale through your mouth,
Feel your shoulders soften,
Your jaw release,
And let the breath carry away any tension or tightness.
We're going to repeat this breath cycle four more times.
Inhaling deeply through your nose,
Allowing your diaphragm to expand.
Hold for a gentle pause,
Then exhaling slowly through your mouth.
We're going to repeat this again with each inhale in,
While you're expanding your belly.
Hold for a gentle pause,
And with the exhale,
Letting go of any tension or tightness you may feel.
Again,
Inhale through your nose,
Gently pause,
And then exhale again.
We're going to do one more breath,
Your biggest breath yet.
Inhaling as deep as you can through your nose,
Allow your diaphragm to extend to its fullest extent.
Gently pause,
And now exhaling loudly through your mouth,
Letting go of that tension and tightness.
Allow your breath to normalize.
Notice the rhythm of your breath.
There's no need to change it now,
Just observe.
Feel the air entering and leaving your body.
You are here,
You are safe.
If thoughts arise,
Greet them gently.
Imagine them as clouds drifting across the sky.
You don't need to chase or resist,
Just let them pass by.
I'd like you to bring your awareness to the crown of your head.
Imagine a soft,
Warm light touching this space.
It's golden,
And it's healing.
Let this light begin to travel downward.
Over your forehead,
Pulling away any tension.
Around your eyes,
Softening the muscles.
Through your cheeks and jaw,
Releasing any clenching.
And shoulders,
Melting away any weight you may be carrying.
Feel it move across your chest,
Inviting openness into the space.
Then down into your belly,
Allowing space and ease.
Through your hips,
Grounding and steady.
Down your legs,
Heavy and relaxed.
Into your feet,
Warm,
Rooted,
Still.
Let your whole body feel held,
Supported,
And at peace.
Now imagine the surface beneath you,
A soft,
Fertile earth.
Visualize gentle roots extending from your body,
Especially your feet and spine,
Into the ground.
These roots are strong,
Flexible,
And glowing with light.
They reach deep into the earth,
Anchoring you to its steady rhythm.
With each breath,
Feel the energy rising from the earth into your body.
It brings nourishment,
Stability,
And calm.
You are connected to Mother Earth.
You are part of something ancient and wise.
Place one hand over your heart if it feels comforting.
Feel the warmth in your heart space,
Its rhythm.
Whisper gently to yourself,
I am allowed to rest.
I am worthy of care.
I am safe in this moment.
And I return to myself with kindness.
Let these words settle into your body like seeds.
They will grow in their own time.
Begin to bring awareness back to your breath.
Notice the air around you.
Wiggle your fingers and your toes gently.
If you feel cold,
You can open your eyes slowly.
Take a moment to notice how you feel without judgment.
You can carry this calm with you as you go to sleep tonight.
When you are ready,
Fall into a peaceful sleep,
Allowing this calm to carry with you throughout the night.
May it be so,
And so it is.
