Welcome to your meditation practice.
My name is Catherine and I will be your guide.
Before we begin,
I suggest that you are ready for bed.
The room or the space that you're in is at the right temperature for you.
You've turned off any other devices and silenced any notifications.
Make sure that you have attended to anything that needs your attention so that you can really focus on this.
Pause this audio now if there's anything you need to do before we get started.
Okay,
So find your way into a comfortable position.
Snuggle down.
And close your eyes softly.
And take a few deeper breaths.
Allowing your body to relax and settle in here.
Feel that your breath can find its way back into its normal rhythm now.
No need to shape the breath in any way.
Just allow the breath to be smooth and even.
Move your awareness to your feet.
Feel the tension melting away from your toes.
As you breathe in and breathe out.
Releasing any stress.
Allow this sensation of relaxation to spread slowly up through your calves.
Into your thighs.
And as it does,
You release any tightness or discomfort.
Continue to breathe deeply and rhythmically.
As you bring your awareness to your hips and your lower back.
Feel that they are sinking more deeply into the surface beneath you.
Feeling completely supported and at ease.
With each exhale,
Imagine any tension in these areas dissolving.
Then feel that relaxation moving into your abdomen and your chest.
Feel this area soften with the gentle rise and fall of the breath.
As you inhale and exhale.
Breath smooth and steady.
Signalling to your body that it's time to relax and let go.
Move your attention to your shoulders,
Your neck and your arms.
And feel that you can release any tension that may have been stored in these areas.
With each breath,
Feel your muscles becoming softer and more relaxed.
Just as if they are melting into the bed beneath you.
Now move your awareness to your head and your face.
Relax the muscles in your forehead,
Nose,
Jaw.
Letting go of that furrowed brow or those clenched teeth.
Allow your entire body to soften and surrender to the sensation of deep relaxation.
Shift your focus to your breath.
Noticing the natural rhythm of the inhalation breath and the exhalation breath.
As you inhale,
Imagine filling your lungs with fresh,
Rejuvenating air.
Feel your chest expand with each breath.
And then on the exhale,
Imagine releasing any stress or tension that you've been holding on to.
Feel your body softening and relaxing with every exhale.
Continue to breathe smoothly and evenly.
Your breath guiding you into deeper levels of relaxation.
Inhale,
Feel the body expand.
Exhale,
Feel the body soften.
Picture yourself in a peaceful and serene natural setting.
Such as a calm forest or a tranquil beach at sunset.
Imagine yourself standing or sitting in this beautiful environment.
Surrounded by the beauty of nature.
Using your imagination to create a vivid mental image of this place.
Allowing every detail to come to life.
Notice the rich colours of the landscape.
Perhaps the deep greens of the trees in the forest.
Or the warm oranges and pinks of the sky at the beach.
Listen closely to the sounds of nature.
Hear the gentle rustle of the leaves in the wind.
The soothing rhythm of the waves lapping against the shore.
Maybe the birdsong in the trees.
And let these natural sounds fill your ears.
And bring you a sense of calm and tranquility inside your mind.
Feel the warmth of the sun on your skin.
As its golden rays dance across your face and body.
Allow yourself to bask in this comforting warmth.
Feeling it penetrate deeply into your muscles and soothe away any tension or stress.
Sense the gentle breeze in your hair as it brushes against your skin.
Carrying with it the fresh scent of the forest.
Or the salty smell of the ocean.
Let this breeze wrap around you like a comforting embrace.
Soothing and cooling your skin and refreshing your spirit.
Beneath you feel the soft sand or the grassy support.
Providing a firm yet gentle foundation.
Sink into this natural cushioning.
Allowing it to cradle you in comfort and support.
As you immerse yourself fully in this tranquil environment.
Feel a sense of peace and serenity wash over you.
Let go of any worries or concerns that were weighing on your mind.
Knowing that you are safe and supported in this moment.
And know that you can let go of any worries or concerns that were keeping you awake.
Allow yourself to surrender to the soothing embrace of nature.
Trusting that it will guide you gently into a deep and restful sleep.
Gently bring your awareness back to your body.
Notice how relaxed you are.
Notice that you feel at ease.
Relaxing more and more.
As you continue to breathe deeply and evenly.
Imagine yourself drifting off into a state of peaceful sleep.
Picture yourself floating on a cloud of comfort and tranquility.
Carrying you gently into the realm of dreams.
Feel the weight of your body sinking deeper into the mattress with each breath.
As if you are being cradled by the earth itself.
Allow yourself to surrender fully to the sensation of relaxation.
You are safe and supported in this moment.
Notice any thoughts or worries that may arise.
Gently let them go as you return your focus to your breath.
Each inhale imagine drawing in pure calming energy.
With each exhale feel any remaining tension or stress leaving your body.
As you drift closer and closer to sleep.
Envision yourself surrounded by a warm golden light.
Radiating peace and tranquility.
Feel and see this light wrapping around you like a cosy blanket.
Guiding you gently into a world of sleep and dreams.
Feel yourself drifting into a state of deep relaxation and sleep.
Know that you are exactly where you need to be in this moment.
Trust in the natural process of sleep.
Allowing your body and your mind to rest and rejuvenate.
With each breath feeling yourself becoming more and more deeply relaxed.
Until you are now completely enveloped in the embrace of sleep.
Rest easy.
You are supported.
You are cared for.
Allow yourself to drift off into a peaceful night's sleep.
Easily going to sleep.
It feels so good to go to sleep now.
Drifting off to sleep.
Into that world of sleep and dreams.
Dreamily drifting.
Resting easily.
Sleep.
