Welcome to this sleep meditation.
Go ahead and get comfortable.
Snuggle in for the night.
And get ready for the day to fade away.
Take a deep breath in,
Let it flow all the way down into your belly.
And then as you exhale,
Let go of the day.
Let go of the day.
Let's do a few more like that.
Breathing in through the nose.
Exhale,
Letting go of the day.
Let go.
Allowing thoughts to flow in and out of your mind throughout the practice.
And at the end of the journey,
Allowing yourself to simply ease into sleep.
When you're ready,
Allowing the breath to flow in and out of your nose.
Allowing each in-breath to guide you deeper and deeper into relaxation.
And deeper into relaxation.
I want you to imagine as we scan through the body and allow your entire body to relax.
I want you to imagine every muscle in your body as you think of it.
The way you would think of your hand if you're closing and opening your hand.
That tightness and then the release.
Just having that thought in your mind.
Closing the hand and opening the hand.
As we scan through the body,
You may notice that your muscles or your body is tense.
Kind of like the way when you close your hand.
It feels a bit tense and tight.
But then as you open your hand,
You feel that openness,
Space and release.
So as you scan through the body tonight,
Let your breath go where you feel tightness or tension.
And then imagine that release,
That openness happening.
Just the way it would feel if you're opening your hand.
But you feel that in your muscles and in your body.
It feels like letting go and surrendering to relaxation and sleep.
So that soon you can be floating in relaxation and ease into sleep.
You can be floating in relaxation and ease into sleep.
Starting at the top of your head.
Feeling that release.
I release.
I let it go.
Feel the openness and expansion as you allow yourself to settle in further to relaxation.
This is a practice in surrendering to relaxation.
I give myself permission to fully relax here and now.
I surrender.
Feel the body supported by the bed,
The mattress.
Keep scanning down through the body.
Notice any tension.
As you scan down through the jaw now,
The ears.
I surrender.
I release.
Feel that sensation of the muscles opening,
Letting go,
Releasing.
Letting the breath flow to every part of the body where you want to feel that release,
That relaxation,
That openness.
And you might find that you're already wanting to fall asleep.
And maybe you're tuning out my voice already.
And that's okay too.
Or you may still be listening.
But your body is relaxing deeper now.
The mind is just allowing for thoughts to flow in and out of the mind.
And you keep scanning down through the body.
At the throat now and the shoulders as they drop and relax.
Feeling that release as you breathe and exhale,
Letting go.
Falling deeper into relaxation now.
And you are starting to imagine your favorite place to lie under the stars and the moon.
As if the moonlight is creating a safe cocoon of light all around you.
And you are just letting go.
Trusting that your breath is guiding you.
Into deep relaxation and sleep.
I'm guiding you but you can tune my voice out at any point.
And just let the breath guide you into deep sleep.
And keep feeling the sensation of space in the mind and in the body.
Keep scanning down through the body now.
Your entire spine.
Feel that sensation of release.
And down through the chest now as you breathe in and out of your chest.
Remembering that sensation of the hand closing and opening.
Feel the muscles here open.
Release.
Relax.
Surrender to sleep.
There is nothing else here to do in this moment.
Just surrender.
And you might find that in the space between your thoughts and in the space in your body and in the space between me speaking and the music you find yourself letting go.
And surrendering to sleep and easing into sleep now.
And you find yourself going deeper into sleep.
Looking forward to a good sleep.
And you keep scanning down through the body.
Relaxing even more.
Down through the belly.
Relaxing even more.
Breathing in,
Exhale,
Release.
Relax.
Let the body falling into relaxation.
The body falling into relaxation.
You can feel as if you are floating,
Yet completely supported,
But floating in relaxation.
Relaxing the hips now.
Feeling that sensation of that release as you exhale.
Letting the muscles open and let go.
Letting go.
Allowing my voice to fall away at any time.
When you feel ready to ease into sleep now.
Into sleep now.
Safe as you relax.
Under the stars and the moonlight.
And relaxing down through the hips now and the legs.
And relaxing the hips.
And the hips.
Release,
Relax.
And the legs.
Release,
Relax.
Letting them just fall.
Surrender into relaxation.
The knees relax.
Let go.
Let go.
The shins and the calf muscles.
The ankles.
And relax each toe now.
Feeling your breath go there as you exhale.
Feel that expansion.
That space as you let go.
And the soles of the feet now.
Letting go.
And now you're completely relaxed.
Under the stars and the moonlight.
And you can notice if there is any other colour present here that you'd like to focus on.
That makes you feel calm.
Maybe you see that calming colour.
Like a stripe in the sky.
Or another star in the sky.
And maybe that makes you feel really calm.
And supported as you relax deeper now.
Letting that star guide you into sleep.
To be one with your dreams.
Let it take you on your sleep journey now.
As you let my voice fall away.
Your mind and body will continue to relax until you.
.
.
Will continue to relax.
Until you are fast asleep.
So that you can have a beautiful sleep.
And wake up feeling good in the morning.
So just letting my voice fall away.
Let that star guide you.
Letting go.
Falling asleep.
Safe.
Beneath the stars and the moonlight.
Sweet dreams.
Good night.
