This meditation is designed to help you ease into sleep,
To help you achieve relaxation through more rejuvenating night sleep.
It will begin with breathing visualization to help relieve you of any stress and tension that has built up over the day.
And then music will play to assist you further in falling asleep.
Begin by getting in a comfortable position lying down.
You may move around if you need to.
You might find it helpful to quickly tense and release your muscle groups.
Stretching as needed to find your optimal position for a comfortable and rejuvenating night sleep.
Relaxing your muscles will help indicate to your body that it is time to relax.
Turn your awareness to your breathing and just begin to notice.
What is the quality of your breathing right now?
How deep are you breathing?
Are you breathing in through your nose or through your mouth?
Are you feeling relaxed?
Or is your heart racing?
I want you to take a nice deep breath into your belly.
So breathing in through your nose and feeling your stomach or your belly beginning to expand.
With each breath I want you to aim to make your belly expand just a little bit further.
Breathing deeper and deeper into that space.
Breathing in through your nose and out through your mouth.
Feeling your belly expanding with each breath.
I now want you to sigh on your exhale.
So breathing in through your nose,
Feeling your belly expand and sighing on the way out.
As you sigh I want you to imagine the tension from your day leaving your body and leaving you with only the calm that you are feeling.
Do this again breathing in deeply through your nose feeling your belly expand and sighing as you exhale.
Really allowing yourself to make yourself sigh on release.
Now return your breathing to its natural rhythm.
Don't try to alter it in any way.
And allow a sense of soothing to radiate through your body.
As you breathe at a rate that feels good for you I want you to imagine a calming blue light.
Imagine in the blue light as it travels down the back of your spine,
Down the back of your legs before moving up your front body.
Imagine this light and imagine how it's making you feel more and more relaxed.
As you continue to breathe focusing on your breath and settling into this moment as you are taking this time for you to ensure a good night's sleep.
As you breathe this time I want you to imagine it near your eyes and feel as your eyelids begin to relax.
Your eyelids are feeling heavy and you have no desire to open them in this moment.
Now imagine these gentle sensations of relaxation moving across your forehead and across your scalp,
Feeling your head relax,
Your cheeks,
Your nose,
Your lips,
Your chin,
Muscles within your jaw.
All of these muscles are beginning to let go and are beginning to give in to allowing you to relax.
This relaxing breath is beginning to move across your neck and your shoulders.
The tension of the day continues to slip away.
You are feeling soothed.
You are feeling relaxed and you are feeling really tired.
Allow your shoulders to drop and begin to feel heavy and allow them to sink into the bed beneath you.
The tension is flowing out with each exhale that you take.
Allow this relaxing breath to continue to move down the body,
Across the shoulders and chest,
Through your elbows and forearms,
Soothing you as it moves throughout the body,
Through the hands,
Through the fingers.
With your next breath,
Feel the relaxation travel down your belly back to where you were doing those deep breathing before feeling it expand on the in-breath and noticing how it deflates on the out-breath.
You are continuing to fall deeper into relaxation.
You are feeling so tired.
Imagine that relaxation continuing to move down your body.
Feel it in your hips now,
In your glutes and in your thighs.
Feel it as it moves down into your calves,
Into your feet and into your toes.
Breathe slowly and deeply.
You are comfortable.
You are relaxed.
You are at peace and you are ready for a good night's sleep.
With your next deep breath,
Imagine it again circulating throughout your entire body.
The calming blue light rejuvenating and relaxing every cell within your body to help set you up for a good night's sleep.
Trust your body and its ability to allow itself to relax.
Just bring your awareness back to your breath.
Your breath exactly how it is,
Is perfect.
Just breathing at a rate that suits you.
Breathing in a way that feels comfortable.
Your mind is still.
It is focusing on nothing else but your breath.
You are ready for sleep and you are so incredibly relaxed.
Feeling more and more tired by the moment.
You are ready for sleep and you are ready for a good night's sleep.
You are ready for sleep and you are ready for a good night's sleep.
You You You You
