Over the next hour I'm going to be taking you through a deep relaxation that will help you drift into a deep and restful sleep.
If it's comfortable do this lying on your back and then whenever you want to during the meditation you can just roll over and go to sleep.
If you have any trouble with your lower back it might help to put a pillow under your knees.
I'm going to be asking you to visualize some things during the meditation that will help you relax and fall asleep.
If you feel like you're not very good at visualizing don't worry at all however you sense or imagine is absolutely perfect.
So settle down and get nice and comfortable on your back,
Make sure you're warm.
Place your right hand at the base of your ribcage so you can feel your ribcage move slightly as you breathe.
And place your left hand in the middle of your lower stomach just below your belly button.
And when you're ready just close your eyes or if you'd prefer to keep your eyes open just lower your eyelids and soften your focus.
Start taking some nice big deep breaths bringing all of your focus to the breath.
If you can breathe in through your nose and you can breathe out through your nose or your mouth.
Do whichever feels more natural for you.
Let your arms relax.
Feel the bed beneath you supporting your body as your whole body gently starts to relax and let go.
Breathe into the front of your lungs,
The sides of your lungs and the back of your lungs.
Feel your right hand rising with the breath.
Release the air slowly and gently.
Do this a few more times slowly filling your lungs completely,
Feeling your right hand rising with your expanding ribcage.
With each slow steady exhale feel your hand gently fall.
If you find it difficult to breathe deeply for any reason don't worry,
Just breathe as deeply as feels comfortable however your breathing is perfect.
Notice if you have any tension in your jaw and if you do gently allow your jaw to release and relax.
Feel all the muscles in your face gently release and relax.
On your next inhale breathe a little bit deeper,
Imagine you can breathe deep into your stomach and feel your left hand rise with the breath as your belly slowly and gently swells and expands.
Your left hand might rise more or less than your right hand and that's completely okay.
Slowly exhale with as little effort as possible,
You don't have to force or push the air,
Just let the breath naturally release.
Continue breathing deep into your body,
Notice the motion of your hands rising and falling.
Feel also soothing your body as they gently and slowly rise and fall with the breath.
Notice how your whole body is responding to these slow deep breaths.
Imagine that instead of your bed you're lying on a blanket on soft sand supporting your whole body completely.
Feel your muscles soften and relax onto the soft surface below,
Imagine the sky above you.
Clouds gently roll by and there are soft waves gently lapping near your feet.
You can let go of deepening the breath and just allow the breath to naturally rise and fall without controlling it,
Without forcing it in any way.
Feel yourself relaxing more and more deeply with each exhale.
You can completely let go.
There are no problems to solve,
Nothing you need to do.
As your body continues to move your hands gently up and down,
Imagine the sunlight and the breeze against your skin.
Feel the muscles around your eyes gently releasing and relaxing a little bit more.
Allow your jaw to rest slightly open.
Let your tongue relax.
Feel the muscles in your cheeks relax.
Feel the muscles around your mouth relax.
Feel all the muscles in your face gently release and relax.
Feel your scalp and the top of your head relax.
Feel the right side of your head and the space around your right ear,
Release and relax.
Feel the left side of your head and the muscles around your left ear relax.
Feel the back and the base of your head relaxing.
Imagine waves of relaxation spreading from the top to the base of your neck.
First on the right side and then on the left side.
Feel your shoulders relax.
Feel the waves of relaxation running up and down your spine.
Feel these waves of relaxation spreading down into all the muscles in your back.
Feel the waves of relaxation spreading down into all the muscles in your back.
Feel your legs completely relax.
First the right leg then the left.
Imagine all the little tendons,
Muscles and bones in your feet releasing and relaxing.
Notice waves of relaxation running through your entire body as you bring your focus back to the breath.
You can hear the ocean waves.
Coming and going.
As your breath rises and falls,
Sense the calm,
Soothing ocean tide rising and falling.
You're doing so much good for your body just by resting in this space.
Feel waves of relaxation washing through you throughout your entire body from the tips of your toes to the tips of your fingers to the top of your head.
Feel a sense of spaciousness and expansion in your body.
Feel the waves of relaxation.
Give your body permission to let go.
It's completely safe for you to fall asleep easily and deeply.
Feel waves gently foam as they arrive on the shore.
They pause for a moment and then pull back into the ocean.
The foam is full of tiny little sunlit bubbles.
Maybe the gentle foaming waves reach your feet.
Touching your toes before gliding back to the sea.
Imagine what it's like to become a little droplet of water carried by the sea.
Feel yourself becoming light as a feather as the foam rolls onto the shore.
Allow yourself to just gently drift and glide as though you're in a beautiful dream.
Feel the waves gently foam as they arrive on the shore.
Feel the waves gently foam as they arrive on the shore.
Feel the waves gently foam as they arrive on the shore.
Gliding and peacefully floating in the waves.
Drift further and deeper towards sleep.
You can stay here or let yourself drift further into the ocean.
You're completely free and safe in the water.
Allow your mind to drift,
Gently carry you to sleep.
Wishing you a restful,
Nurturing sleep.
You'll catch the The water is so clear,
It's like a cloud.
It's like a cloud.
It's like a cloud.
It's like a cloud.
It's like a cloud.
It's like a cloud.
It's like a cloud.
It's like a cloud.
It's like a cloud.
It's like a cloud.
