Welcome to today's sleep meditation.
This meditation will help you to drift into deep sleep,
Letting go of tension in your body,
And really connect with yourself before you get that good night's sleep.
Firstly,
Make sure that you are comfortable.
Adjust your pillow,
Your blanket.
See if you need to move a little bit more and check if you could sink just a bit deeper into comfort.
So often we struggle to fall asleep at night because even though our bodies are ready to drift to sleep,
Our minds start racing,
Reminding us of every little detail we experience today,
Every little mistake we think we made,
What we said,
What we did,
What we could have said instead.
Or maybe we are already worried about tomorrow,
Our to-do lists,
The things we have to experience,
The things we didn't finish today.
So I just invite you now to let your thoughts come and go for a second and listen to them without judgment.
Don't analyze them.
Don't try to solve all the problems.
Just let them come and go.
Imagine that you're laying under the open sky and you can see clouds come and go.
They don't affect you.
You notice them,
But they just come and go.
So just see your thoughts like clouds in the sky.
Acknowledge them,
See them,
Or let them go.
They're part of you.
They're part of the sky.
It's part of your world.
You might notice that these thoughts start to drift off into the background,
And now they're just like little clouds and now they're just like listening to cows outside your door.
They don't really bother you.
You can see they are there,
But they're in the background.
So before you relax fully into your sleep,
I want you to let go of all the tension in your body that has built up during the day or even during the week.
We will start from your toes and go up to the top of your head.
Now I'll ask you to try to tense your toes,
Your feet.
Try to tense the muscles.
You can curl up your toes if you wish as much as you can so you feel all your muscles in your feet.
And now just let go.
And now just go up to your calves and you can start to tense the muscles in your calves.
This might take some practice,
So if other muscles are tensing too,
That's fine.
Just focus in the muscles in your calves and feel how your calves are tensing and just let it go.
Can you feel the difference between the relaxation you experienced before and now in those body parts?
Now move up to your thighs and tense your thighs and as much as you can,
Feel all the muscles tensing and now just let it go.
And now I want you to tense your glutes and just tense them as much as you can.
Hold the muscles and feel them contracting and just let it go.
Now let's move on up to your lower abdomen.
Tense the muscles there.
This might tense your pelvic area as well and just hold the muscles and just let it go.
Now move on up to your abs and just tense them like you're doing crunches,
Exercise and just let it go.
Now if you can,
Tense your chest.
You can just hold your chest and it might contract your abs too.
Just don't worry about it.
Just focus on your chest and let it go.
Now I'll ask you to tense your fingers.
Just maybe hold your fingers in a fist or you can just expand them as much as you can.
Just make sure you contract them.
Hold the muscles and let go.
You can hold it against your bed,
Your mattress if that helps you with any of these muscles.
And now just contract your arms.
You can hold it against the mattress if that helps.
Just feel how your muscles in your arms are tense and just let it go.
And now if you can,
Tense your neck.
You can push your head against your pillow or you can just contract your neck and just let it all go.
Just feel how your shoulder is dropping with this too,
How they're all connected.
And now just slowly contact your jaw.
Tense the muscles in your jaw.
Make sure that you don't hurt your teeth or contract your muscles and just let it go.
And now tense your eyes.
You can just close them a bit more intensely and just let it go.
Just see if there's anywhere else in your body that still is a bit tense.
Notice the difference in your body.
Notice how the relaxation you thought you were in before is different now.
When we consciously relax every part of our body,
We sometimes realize how much hidden tension we had stored in these different body parts.
So just enjoy this relaxation for a little bit.
Feel how your body is sinking deeper and deeper into relaxation.
And if there's still some body parts,
You can go back,
Tense it a little bit and let it go.
So now if you feel like your body has let go of all the tension within,
It's time to start drifting away.
And I invite you to start to lift up in your mind's eye and see yourself from above.
See yourself from your ceiling,
How you are just laying there peacefully,
Relaxed.
You can see all your muscles beautifully without tension,
Relaxing.
See the room around you.
It might fill you with gratitude how blessed you are with your space.
Just look around and see how much you have available,
How much support you have for this relaxing deep sleep.
And as you're watching yourself relaxing,
You can see some light,
Shiny dust falling from the ceiling.
It's like sleep dust covering your whole room,
Covering you,
And it starts to settle.
It's soaking up all the worries,
Thoughts,
Negative emotions,
Feelings from the day.
It's starting to soak up from your body,
From your room,
As these little dust particles capture these feelings,
These events.
It's like it's giving you a clean slate,
Giving you a restful sleep and a fresh start tomorrow.
Feel how much lighter your body feels.
Feel how much more relaxed you are.
And you don't have to worry anymore because this is all about your restful sleep now.
And from here,
You can travel wherever you want to.
You can go and visit loved ones and wish them goodnight.
You can go to your happy place and visit that.
You can go back to your happiest memory.
And we call the feelings,
That event,
Whatever it is.
So it gives you more comfort.
Go wherever you need to go to let go of that last little bit of tension.
And just know there's nothing you need to do.
There's nowhere you need to be.
There's no tasks that can't wait.
There's nothing more important than you and your restful sleep right now.
Just enjoy this weightless experience and sink deeper and deeper into your sleep.
If you feel like it now,
You can lower yourself back into your body with all this fresh,
New comfort you've collected from all your beautiful memories,
All these good feelings,
Happy feelings and moments.
And enjoy the warmth that this gives you,
The warmth that fills up your whole body with this gratitude,
Peace,
Calm.
And just drift off to sleep and wake up fresh,
Relaxed,
Peaceful.
And ready for the day.
Good night.
