Sleep Peacefully & Calm

This guided meditation is a voice-only session that includes a body scan, a story and a general talk down of calming influences to create grounding before going to sleep. You can listen to this meditation before or as you sleep.

You will journey through a maze with wonderful serene landscapes, to a crystal cave and a waterfall before heading off to sleep and relaxation.

Transcript

Now is the time to let go of any worries or concerns and instead wind down into a relaxing few moments before sleep.

Leave any mind chatter at the door at this time,

Because it's healthy to have time that is just for you.

Before you progress any further in this quiet time,

Find a comfortable position to rest for the night.

Concentrating on my voice and the words that you will hear,

You will eventually tune out of any other sounds.

You can listen with your eyes open or closed,

It doesn't matter,

As your eyelids will soon become heavy with a restful acceptance of sleep.

Now being a little more comfortable,

Take notice of your back and shoulders.

The muscles in those areas may feel hard,

Tense or warm.

Starting from your shoulders and the tops of your arms,

Allow the shifting and sliding of softer,

More relaxed and cooler sensations to take place.

Without changing your breathing pattern,

Feel those areas relax each time you breathe out.

Feel the surface you lie upon and the sheet that cover you to also feel softer as you begin to sink downwards.

In particular,

Notice the tops of your arms beginning to feel heavy.

You are allowed to relax,

You can have time to feel free of any restrictive body states that perhaps keep you from sleeping on some nights.

Now allow your lower back to become softer as you breathe out.

You have full control of anything you want your mind and body to do,

It just takes a little observation.

As you notice,

Any tension in your lower back begin to shrink.

You breathe out any negative or otherwise distracting thoughts,

Concentrating only on how your body is continuing to let go.

You may feel that your breathing has changed on its own,

As you rest in this moment,

Allow yourself to go with it.

Every moment brings yet more cooling sensations to each muscle.

In letting go,

You are giving yourself a break,

You are allowing the reconnection of your true self.

It's a positive reflection of yourself to be felt as you connect.

Relax more with each breath,

Perhaps feeling a warmth in your heart and chest area of oneness.

Letting go more,

Your hips and thighs sink down and become softer,

Overall feeling much more comfortable.

A loosening of your tummy and abdomen now really brings a sense of relief.

Most of the tension held in your mind can be felt in your abdomen.

The more you accept this moment,

The more relief you will feel.

Sinking downwards,

Deeper and deeper,

Your thighs become heavier,

Sending a cooling wave down to your knees.

The more you concentrate your focus on these cooling and softening areas,

The more you empty your mind.

At the same time as your knees unlock,

You may notice your head becoming heavier.

Each moment you feel of relief,

Your mind empties away any and all concerns.

It's ok to have time for yourself to be relaxed.

As you relax more and now have space in your mind to shift into a sleepier state,

Your calf muscles become cooler.

The surface you now lie upon is the softest you have ever felt,

As each foot slowly descends.

Lying still in a position that you find comfortable,

Begin to clear your mind,

Closing down the day,

Preparing for a journey of restful and relaxing deep sleep.

As you breathe the sleepy air that surrounds your body,

Inhale the quietness of night,

The peacefulness of a world that silently floats in a dreamy landscape.

Let worry,

Stress,

Anxiety and all other negative feelings to fall away from your mind and body.

This time is yours.

As you imagine your own body relaxing down,

Bringing peace with each sleepy breath,

Feel every part of you sink deeper into your bed.

As you sink deeper and begin to feel your muscles melt a little,

Your subconscious shows you a place in your mind that is silent,

Quiet and peaceful.

This corner of your mind is away from distracting thoughts that will help soothe your mind and gift you with a rejuvenating deep sleep that your body also needs.

This place you see in your mind is there for healing,

Comfort and rest.

Be gentle on yourself now as you feel your body become lighter,

Floating along into your own mind,

Your own subconscious.

Soft,

Tranquil and relaxed,

The energy that is you floats to this space of peace.

Feeling your chest release all tension,

Beginning to let go completely now,

You automatically breathe your way to that quiet space.

Now in your mind,

You see a space away from everything,

A corner of your subconscious that provides only the sole focus of calming every muscle,

Every thought and every breath.

Feeling calmer now,

Your back is supported only by the gravity of relaxation,

Your legs floating on air.

Relaxing more as you go deeper into your subconscious mind where the energy of you inhabits a thinking area of bliss and tranquility.

Your mind clearer as you progress towards a soft haven of peaceful thought.

Passing the last remaining thoughts that perhaps swirl around your subconscious and subconscious,

You enter further into this sleepy space.

Your eye is becoming heavier as you float inside.

Imagine if you will,

Behind your closed eyelids,

A most lush and vibrant green maze.

You see it from the top of but a few steps,

You can't quite see the middle of the maze,

Nor the other side as it is so large.

The sky is of a dark blue,

With the sun beginning to hide over the horizon.

From where you stand,

You descend down,

One step at a time.

Now on the seventh step,

You notice the deeply saturated greens of the lawn that lead to the maze.

Down to the sixth step,

The fountains either side of the lawn create a rather relaxing stream of white noise and gurgles.

Placing your feet on the fifth step,

You feel a sense of being a little more relaxed in mind and body.

On to the third step,

As you look over to the maze and into the horizon,

The sun sets,

Glowing an aura of orange and red into the sky.

With the second step comes preparedness for your journey.

A warm breeze caresses your face.

Gravity brings your shoulders down on the first step,

Slowing everything to a mindful wander.

Now stepping onto a tidy cut lawn of thick soft grass,

Your feet cool to a stillness.

Take in all the relaxing elements of this moment,

Breathing deeper and calmer breaths.

Looking ahead,

You see the green leaves of the bushes that form the maze,

Glowing orange as the sun says good night in splendid fashion.

As you observe your surroundings,

A warmth of colour fills your eyes in all that you see.

The saturation of vivid greens,

The browns of the trees around the edge of the maze,

And your skin looking vibrant.

Moving forward towards the entrance of the maze,

Your eyes are wowed with the clearness of the water in the fountains,

Clear,

Crisp and soothing to the eye.

You may if you wish run your hand over the edge of one of the fountains,

Experiencing a cool spray.

As you edge closer,

The hedgerow of this magnificent maze towers either side of you as you slowly tread the green comfortable carpet of grass below.

Without looking back,

You wander on through and into the maze.

As you enter,

It all becomes a little quieter.

The sounds of the birds and the fountains begin to fade,

Leaving you with a sense of peace inside.

Relaxed,

Content,

You make your way through your first turn.

As you peer around the corner of golden leaves,

You see in this part of the maze,

Wind chimes and water features.

The golden blocks of the chimes are ever so relaxing and mix in well with the sound of the water that flows.

As you wander further,

You see small birds of many types slowly swoop to bathe in the cooler water of the table baths.

No matter how you try,

Your quiet footsteps of brushing grass are mainly all that you hear,

Your feet and toes now free and relaxed.

You take a moment to be present,

Watching the birds and feeling the warm breeze on your face whilst hearing the occasional light clunks of the wind chimes.

That gentle rise and lowering of your chest indicates calmness in every breath that you breathe.

This is a reminder to stay present and enjoy peaceful moments like this.

As your mind wanders a little more,

Two brightly and beautifully patterned butterflies float over and into your part of the maze.

The rich colours of their wings are mesmerising as you watch them dance over and onto one of the bird tables.

Slapping their wings as they sip the refreshing and clean life giving water,

You observe quietly,

Watching their every move.

On occasion,

It looks like the butterflies lose their balance and then readjust themselves with short flutters.

They make no sound,

They are as unobtrusive as you,

With respect being shown both ways.

As they reach their fill,

The brightly winged creatures can gently float from edge to edge of the hedgerow until over the maze they go.

Looking above the line of now green trees,

You notice that the sun has now set with the introduction of the moon and a few stars in the darker sky.

As the last rays of the sun fade,

The soft dim glow of the maze lights now illuminate your way.

Moving forward once again,

Past the bird tables and relaxing wind chimes,

You reach your second turn in the maze.

With the sun now down and the moons glow adding some light from above,

You turn the corner to see a vast array of fantastic flowers.

There are roses,

Carnations,

Sunflowers,

Lilies and lavender to name a few.

As you walk a couple of steps forward,

At the sides,

Sprinklers activate to water these precious and vibrant flowers.

As the water lands on the flowers,

The drizzle and droplets from the mist feeds the thirsty flower bed.

Seeing the light brown earth turn darker as it becomes wet brings a sense of peace within yourself,

Knowing that these beautiful embellishments of nature are being replenished.

The scent from each flower is very different.

Each one having a unique bouquet.

The sweetness from the roses calms your mind and way of thinking.

The beauty of the carnations are discovered in their perfume waft.

The lavender helping you to relax and become ever more calm with its sleepy scent.

Walking slowly through the middle of the flowers and sprinklers,

You begin to feel grounded and at one with yourself.

Feel your body transcend into a deeper state of calmness as waves of looseness slowly wash down each muscle from head to toe.

With a more mindful,

Patient and carefree way of thought,

You place one foot in front of the other and carry on to the end of this particular walkway.

As you reach another turn,

You are met with a junction,

You decide upon a direction and walk around the corner.

In this part of the maze,

You are met with the sight of lanterns that light the way,

Seeing as night has now blanketed the sky above.

The head is a small wooden bridge with a very narrow stream crossing it below,

The grass slightly longer at the banks of the water.

Walking slowly and calmly on,

You notice the planks that make up the walkway,

Short,

Thick and shaped to contour the shape of the bridge.

Larger pieces of wood make up the sides of this natural crossing,

With lanterns hanging on posts to light the way.

As you reach the bridge,

The cooling and calming sound of trickling water from the stream can be heard,

Beckoning your every breath to become deeper with relief.

Taking your first step onto the bridge,

You can feel the knots and ridges of the wooden planks,

Smooth and even.

The lights from the lantern share an ambience of quiet and stillness.

Continuing across the middle of the bridge,

You take a moment by looking over each side,

Down at the water.

The sparkles and tinkles of running water is seen from the reflection of the light,

Even noticing the moon at times projecting its glow from the dark sky above.

You can easily get lost in the tiny ripples and the waves that fold over themselves.

As the leaves of the maze rustle in the gentle brushing night air,

Take a moment to absorb the peacefulness that you find here.

Slowly regaining focus on your journey,

You continue across the bridge,

Watching your shadow drift by.

Upon reaching the end of this place of natural beauty,

You turn the corner once again.

Much like a mini forest,

There are wonders to be found here.

Walking up to and through the trees,

The light of the moon flickers down through the branches,

Lighting light,

Shadow and patterns.

As you observe,

You look upon the squirrels scurrying up and down each tree,

Some of them carrying food.

You can see that some of the birds in the branches are asleep,

Quietly cooing in their lullaby place.

The soft light of the moon provides enough detail for you to see,

But yet is delicate on the sleeping habits of the creatures that call this place home.

You respectfully walk slowly as not to disturb,

Breathing gentle,

Deep breaths on your way through.

The grass is cooler here,

The air more fresh from the oxygen of the trees.

Your every breath now deeper and sleepily longer.

Fireflies light the way for you,

Illuminating anything near to them.

Their flight is silent as they float in unison to the new corner ahead.

Now turning into the new direction,

Two wild rabbits appear from under the hedge,

Hopping along in front of you.

As the rabbits bound slowly and at their own pace,

Their ears flop and bounce with each movement.

You follow the rabbits path,

Curious to see where they are going.

There seems to be nothing down this part of the maze,

Except perhaps the freedom of just being present and the contentedness of everything in this moment.

There is nothing in particular to focus upon here,

Except just being.

Deciding upon which direction to go,

You enter a new space of wonder.

Right before you is a fruit garden,

A place filled with lush,

Colourful and sweet scents.

Trees filled with ripe fresh green and red apples,

Shiny as can be.

Trees dangling from the branches of other trees,

In the shape of raindrops about to fall.

Sweet strawberries and raspberries hide in leafy neat patches across the green grass,

And blueberry bushes intertwine with the maze hedgerow.

Filled pallets of various different colours fill this delicate and life giving space.

You slide your feet across the top of the grass and take slow steps in awe at the ripe dessert platter that surrounds you.

Your mouth watering,

Your shoulders relaxed,

You decide to pluck some of the fruit as you walk.

Slowly and mindfully swishing the fruit you have picked around in your mouth,

You taste each flavour,

A vivid and refreshing experience.

The textures wash down easily as you carry on through this rich garden.

The simple things bring the most delight,

Those being the wild fruit,

The green soft grass on which you walk and the air that you breathe.

Each breath now becoming deeper and longer than the last,

Ever so effortlessly.

Now finding a new junction,

You make your choice in which direction to go.

Following the path of the maze and your own intuition,

You turn into the next aisle of this meaningful beautiful place.

Ahead you see mist or steam rising from the ground and a sprinkling water show of showers.

Soft light emphasises the middle of this aisle.

Your intuition tells you it's ok to walk on.

As you take your first step,

Warm water sprinkles from one end of the maze closer to you.

Moving forward,

You close your eyes as you get your first spray.

The warm clean water refreshes you,

Invigorating your every sense.

As the pattern of the water changes,

It now follows you as you continue to the other side.

The drips and pear shaped drops of clear liquid dangle from your nose,

Ears and chin,

Eventually falling away to the ground with your movement.

Your arms and shoulders relax ever so much from the relief of the warm night air,

And your back loosens,

Helping you to walk with a more carefree rhythm.

As your feet walk across the dewy grass,

The bottoms of your feet now tap on the surface of the unsunk water.

With each movement forward,

The water repels off your toes and away,

Awaiting the next waves of refreshment.

Your fingertips allow the shower drips to drip down,

Relaxing the palms of your hands.

Your eyes feeling particularly heavy now,

As the water runs down your brows and eyelashes to your cheeks and chin.

Your whole body now at peace in this moment,

The backs of your legs immensely relaxed,

With your whole body also feeling cooler.

Even the sound of the softly spraying water is enough for you to let go even more,

As the white noise waves project a surrounding sound.

Looking peacefully up to the end of this aisle,

You have a look of content on your face.

Nothing seems to matter right now,

And you make no particular decision to go either left or right as you meander through.

As you continue to slowly walk,

You feel a warmth on the underside of your feet and toes,

Which relaxes them deeply.

Beneath your feet is sand,

Warm and relaxing.

Other side of you are long tall reeds,

With feather like tops that lightly brush your arms every now and then.

With enough space for you to walk down the middle,

The sand becomes deep enough for your feet to slide through,

Drying them as you sift.

With each step forwards,

Your eyes become heavier and heavier.

You watch as the fine grains of sand launch from your feet,

Through your toes and down.

As your feet glide through the sand,

They become dry and the grains fall off more easily.

With each forward motion,

Your legs become slightly more tired from walking through the sand.

Your mind now drifts to the desires of perhaps sleep.

As that thought enters your mind,

Your jaw relaxes.

On reaching the other side of the small dune landscape,

You again make no real decision in which direction to go.

Following your desire for sleep and the path of the maze,

You turn a corner once again.

This time,

The ground and new found grass begins to slope downwards at a very slight angle.

Your walk becomes slightly easier as gravity helps each footstep forwards.

There becomes no effort in moving through this part of the maze.

Even your back and lower back loosens more.

The angle of descent begins to subtly increase as your feet easily find their way.

Feeling a little lighter,

You reach some steps that lead downwards.

They are of a soft wood and there are lanterns either side for light.

As you go,

Each step making you sleepier and sleepier.

You can now see the bottom as you descend as your feet slightly bounce on those softer wooden planks.

Now at the bottom of the steps,

Looking ahead,

A glow of light in the distance can be observed.

You make your way over to it.

A small campfire with rocks placed in a perfect circle can be seen.

This warm glow invites you like an old friend.

Getting closer,

You can now feel its soothing heat in the cooler night air.

Beside the fire is a hammock with a blanket with which you can wrap around your whole body,

And on the ground is one of the softest pillows.

You stand by the fire warming your hands,

Then transferring that heat by touching your face.

Every muscle relaxes intensely.

Your feet,

Ankles and legs absorb every warm sensation,

Tingling into comfort.

As the heat loosens your hips,

Abdomen and chest,

Your tiredness prevails,

With your mind drifting and your eyes staring through the soft flames.

Each crackle,

Hiss and pop sends your mind further into a tranquil silence,

Whilst at the same time allowing your body to let go of any last remaining tension.

The grass below dances in the shadows of itself from the light of each licking flame.

The hammock seems to be moving from the light of the fire too.

You walk slowly over to the hammock,

Now ready to rest peacefully for the night.

Clambering in,

You cover yourself and pull the blanket underneath you too,

As to keep every part of you warm.

Laying down and finding the perfect position of comfort,

You rest,

Staring upon each new flame that rises,

Then disappears.

The flickering of the light sends your eyelids heavier,

As the relief of being off your feet takes effect.

The temperature of your body is now just right to go to sleep.

With the warmth of the blanket and the fire a few feet away,

Your mind and body discovers true tranquillity.

A gentle breeze blows,

Which slowly rocks your hammock from side to side.

The soothing and very subtle movement allows your neck muscles to completely loosen,

Giving your head permission to rest heavily into the pillow.

Every part of you now dissolves,

Your mind drifting into sleep and your body without so much of a pinch of desire to move.

Comfortable,

Cosy,

Sleepy,

And drifting with each deeper and longer breath,

Your abdomen unexpectedly releases all tension,

And your breathing deepens even more.

With your chest and back now aligned,

Each breath makes your eyelids heavier.

The warm glow of the fire can be seen behind your closed eyelids,

Which on occasion stare into the flames.

A shooting star above is caught out of the corner of your eye.

Looking up,

You see a clear night ahead,

With stars like pincushion holes,

Twinkling hypnotically.

You close your eyes and head off to sleep.

The leaves of the maze can be heard every now and then,

Seamlessly interwoven with the sounds of the open fire.

As your hammock gently rocks from side to side,

Any energy that your muscles are holding onto is let go.

You drift off,

Floating on every positive and soothing memory of experiences that you have had tonight.

Asleep you go,

Freely,

Willingly and contently.

Sense the flow in the direction of each breath,

The sleepy air circulating around your body.

Consciously adjust any muscles you become aware of that need to be relaxed.

As the air and oxygen flows around your body,

Your mind begins to be quieter,

As you now feel a cool,

Subtle breeze upon your face.

Delving deep into this relaxed sensation you feel,

You begin to track the pattern of the air in your body.

First,

Entering your nose,

It cools your upper lip on the way in.

Through each nostril,

Up into and behind your eyes,

Which in turn soften with each relaxing breath.

Your eyelids becoming heavier.

As that cool wave of fresh neumoxygen enters your body,

It relaxes your jaw as it goes down into your throat area,

Each breath brings more and more tranquility.

As your throat and neck muscles relent into letting go and loosening,

The replenishing oxygen reaches your shoulders which allow them to droop downwards.

The tops of your arms feel the presence of the subtle and pleasing wave too,

Descending along with your arms,

Wrists,

Hands and fingers.

Being aware that your arms and hands have let go,

Your chest is filled and expelled in rhythm with the clean sensation of looseness.

Some deeper the air and oxygen goes,

Any stirring in your abdomen is abolished as stillness is the only thing you will find there.

Your mind and body becoming ever so quiet and relaxed as can be.

As the positive air cleans out any negative effects of your day,

Your lower back and hips descend in retreat for the night,

Pleasantly sending a wealth of relaxation as they loosen.

With your upper body now heavier,

With every second that passes,

You continue to sometimes consciously and subconsciously sense the replenishing energy of the air moving downwards.

Drifting in and out,

Relaxing more and more,

You go deeper as your eyelids close now for the night.

In your legs,

The positive clean oxygen flows through each cell,

Muscle and nerve,

Cooling everything along the way.

Your thighs sink heavily into the surface below and the backs of your knees unlock your shins and calf muscles.

Drifting heavier,

Drifting deeper,

You let go with every second and sleepy breath that whispers past.

Your upper legs now cooler and more relaxed than before,

You now experience a floating effect in your ankles,

Feet and toes.

Although your upper half is heavier,

Your legs now seem to float on the air and oxygen they are provided with.

As each muscle now loosens freely and naturally in its own time,

That feeling of weightlessness begins to work its way up your body.

Your legs now drifting,

Perhaps feeling that your lower back and hips are resting on nothing but the space in between the sheets.

Relax more as that sensation brings your back into the experience.

Now your rib cage widening and inviting even deeper breaths as you drift off into sleep.

Your head resting back and down,

The lack of weight felt in your chest resolves your shoulders down even further,

But also provides them with a sense of their own space.

Perhaps now it feels like your arms,

Wrists and hands are maybe dangling as you on occasion catch your awareness fading.

With a sense of space around your whole body now,

You can breathe freely,

You can relax more intensely and you can sleep more easily.

Your eyelids becoming heavier and heavier as the tranquillity felt in and around your whole body intensifies.

Transcending into the dream world now seems effortless.

All you have to do is let go more by appreciating these soothing and satisfying sensations.

Check how the air moves around your body and as it relaxes your body,

It soothes your mind.

Feeling in and out now of consciousness,

Every part of you loose as can be.

Relax and in your own time smoothly transition into sleep.

Let go now,

Allow the last remaining sensations of awareness to slowly dim and become out of focus.

Seeing only the positive thoughts that you wish to experience,

You delve deeper into them,

Dissolving away anything else that could be a distraction.

Do a positive thought now,

A scene in your mind that makes you ever so relaxed.

Away and free you drift,

Your eyelids becoming and continuing to be heavier as each sense is content with the thought that you have chosen.

Your awareness drifting also,

Even the sound of your own breathing seems to fade off.

Your only sense now is the occasional minute moments you realise that you are in fact going to sleep.

As soon as you become aware of breathing deeper and descending more,

You float heavier into that safe haven of sleep.

Transcending deeper now,

The outside world and any other thoughts are unnoticeable.

As your heartbeat slows to a natural,

Gentle pace,

Beating in time to the peace that you feel within,

Every one of your muscles relaxes down one by one.

Looking at the top of your head,

At your brow,

The place of expression,

Feel the loosening of that area as you sense the shape of relief forming as each brow smooths out.

As that area softens,

Notice how your eyes have become a gentler place,

As your eyelids heavily keep them rested for the night.

Your ears and the muscles behind your ears release,

Allowing your neck to unwind more into a warm position.

As your throat muscles allow a widening of deeper and longer breaths,

Your cheeks,

Nose and upper lip cools into a relaxing,

Unconcerned moment of pure bliss.

With each sleep filled breath,

Your jaw loosens completely,

Sending you floating further into a descent of pure tranquility.

With a wave of sleepy sensations taking you out of awareness,

That wave washes through to your shoulders,

Un-tensing and unwinding down to your lower back.

As each resting cycle of breath takes you deeper,

The calm feeling of stillness,

Silence and being grounded can be experienced in your abdomen.

Quiet,

Calm and still,

You trust in the safe rest you begin and continue to enter.

A relaxed atmosphere now,

Around and inside your body.

Quietly,

You begin to slip silently to sleep.

Perhaps you can hear your deeply calming breathing pattern steadily hypnotising you away from its own sound.

Maybe the warmth of safety in knowing you are falling asleep is enough to open the door to dream world.

In your mind now,

Faintly see the shape of a door in front of you,

You have the key in your hand,

Place the key inside the lock and unlock it.

Opening the door slowly and gently,

It widens to reveal the place of your sleep,

With whatever positive picture you choose to see.

Now walking through the doorway and into your own dream space,

You float,

Gliding silently,

Smoothly and but a few inches off the ground,

Through and past the doorway you go.

You may if you wish leave the door open,

Or it can be closed,

The choice is completely yours to make,

Whichever makes you more comfortable.

As you continue to levitate into your own sleep world,

You see all the beautiful and positive things that bring peace to you,

A scene that is personal and peaceful to you.

Slowly floating away from awareness,

And from the door you entered,

You feel the familiar sense of your shoulders unexplicably melting downwards.

Your arms and legs dangle as you steer your way through and into this softer place,

Your chest loosens from the exhilarating and calming space you have created in your mind.

Onwards you go,

Gliding across this sleepy landscape of dreams,

Your face softening with the pleasing things that you see,

A calmness washes your abdomen,

Instantly making you let go even more.

The only sense you feel is a blissful warmth,

A relaxing silence and a very clear mind.

You are free to experience this positive place with everything that you are now,

Without any other distracting thoughts.

Your silky smooth skin of loosened muscles helps to glide through the air more efficiently.

There is no wind,

There is no sound,

There is only a peace that you feel from within.

Now here,

In your space of rest,

Your neck muscles tenderly release,

Making your head feel heavy.

Relaxing down now,

Further and further,

The relief of letting go is just euphoric,

Your head begins to rest down.

As your head begins to feel heavier,

So too does your eyelids,

Closing down for the night,

Allowing you to just sense the dream world with your conscious and subconscious or perhaps with a knowing.

Feeling safe,

You allow every part of you to now let go.

Your eyelids preferring to stay closed to consume the ever positive and relaxing effects of this beautiful place.

The temperature of your body is warm and comfortable,

Resting on a cloud of your own peaceful energy.

Your heart beat slowing down to a naturally sleepy beat,

And breathing deeply sending you further down to your place of rest.

With those heavy eyelids,

You blissfully become aware and unaware of your surroundings,

Delving deeper into every satisfying sensation of calmness that grows inside of you.

Loose,

Free and silently sleepy,

Every moment that passes strips away the concern for anything else.

You are here and present,

Allowing these moments of peace to be felt.

Breathing deeper,

Your awareness fades completely,

Even the sound of my voice begins to lower in volume,

Only the silence of sleep is experienced.

Noticing less and less,

Loosening more and more,

You float deeper through and into your world of sleep.

With your face ever so relaxed now,

Your head droops down,

Your neck muscles release and your arms dangle,

Gliding smoothly asleep.

As you now sleep,

Anything you experience is of a positive nature.

You dream of the good things that life has in store for you,

The achievable goals and the kind people you are fortunate to know.

As you sleep in this space that is just for you,

It is ok to be a little selfish,

You deserve the good things that mean something to you.

Now allow your mind and body to sleep heavily.

See in your mind's eye now,

In front of you is a vast greenery of grass and fields,

Hills and valleys,

For as far as the eye can see.

You stand at the top of a set of ten solid steps that lead down to a grassy area.

In a moment you will walk down these steps,

As you do you will begin to feel the letting go of your day.

Standing on the tenth step,

You walk down to the ninth.

This is your first move forwards,

Into a more relaxed state.

This is your acceptance and willingness to do so.

Down to the eighth step,

You have now committed to the journey of going to sleep,

Leaving the first two steps behind.

Without ascending to the seventh step,

You feel your shoulders relax more and the beginnings of deeper and longer breaths.

You start to feel present without thinking about the past or future.

Everything begins to extinguish as you make your way onto the sixth step.

You feel more in tune with yourself and more importantly,

This moment.

Becoming ever more present,

The fifth step takes every level down.

You become more relaxed on every exhalation.

Your eyes soften and you begin to notice the scenery more vividly.

Further away from the tenth step,

The fourth step brings you closer to sleep.

Your journey can only go deeper from this moment.

Continuing down to the third step,

You develop a clearer mind.

Your whole face loosens,

Your hands unclench as you feel a warm breeze from the low sun of this summer's evening.

The second step makes you recognise that letting go of any concerns can only help you to relax more and more.

Almost now on the grass,

The first step is a continuation of your journey downwards.

In calmness and clear mindedness.

Taking that first step onto the grass,

Your whole body feels relief as every muscle loosens from the sensation of the soft grass now beneath your feet,

Very much like a deep pile carpet of the softest material.

As you walk the warm green field,

The muscles of your feet soften from the tingling of each spring of grass.

Soft,

Warm and silent,

You slowly walk on.

With a vast open view in front and all around,

Your mind begins to clear,

Likened by the clear blue sky up above.

Steady into the distance is easy on the eyes as you notice the details of the hills and trees that remain still in the calm atmosphere.

With so much open space,

Your shoulders sink downwards with each step forwards and your breathing deepens and lengthens.

Observing your surroundings is effortless as you become more aware of how relaxed you are becoming.

You feel your chest loosen,

Your legs becoming lighter and hear that each breath is naturally calm.

As your arms swing in the warmth of this day,

You feel only a breeze in between your fingers as you splay them.

With each step forwards,

Your mind begins to drift,

Settling into a more positive and peaceful state.

Every now and then,

The surroundings you see and hear disappear as your mind drifts into a daydream.

Each time you come back,

You are more relaxed.

Walking is now an easy task,

An automatic movement.

You perhaps now feel like you have escaped any overthinking or tense state there was before.

As you focus forwards once again,

You notice a large tall hedge that lines the horizon from left to right for as far as the eye can see.

In the middle,

The direction you walk is an opening,

It is the entrance to this maze.

Walking closer,

You can see its magnificence,

A tidy cut labyrinth of greenery.

Walking closer,

You enter the first corridor,

Still feeling the warmth of the setting sun and the calmness of quiet.

You can feel the energy of this positive place as you set foot between two high sided hedges,

The leaves rustling with the current of a warm breeze passing through.

As the subtle flurry of air is pushed past you,

Your skin feels reenergised and alive.

The air settles every so often,

Leaving a most quiet and present atmosphere.

Slowly walking,

Wandering this peaceful maze,

You hear water trickling nearby.

Up ahead is a turn in direction,

You follow the route around.

As you turn the bend,

You are greeted with a magnificent lake with fountains dotted around its edge.

The water looks clear with no movement,

There are swans floating a little way out,

Swimming in peace itself.

You observe the swans move out to the other side of the lake,

Mesmerised by the water trail behind them.

Trees line this pleasant and pleasing space of freedom.

You breathe in all its relaxing properties.

You smell the scent of the bark on the trees and the sleepiness of lavender you notice over the hedge in another area of the maze.

You feel good in letting go as you have.

On top of a large rock beside the water are three stones.

Engraved on the rock are the words,

Make a wish.

Picking up the three stones,

You clank them together as you walk to the edge of the lake.

Filling the first stone with your wish to have a great night's sleep,

You feel the energy and intention being transferred.

Pulling back,

You launch the stone into the lake as far as you can throw it.

With a plop,

The stone slaps the water and sinks down into this natural wishing well.

Now filling the second stone with your need for calmness,

You transfer your intention.

Now feeling ready,

You pull back your arm and throw the stone into the lake.

With a splash and nothing more,

The stone fades out of sight and sinks.

That need now to fill the last stone with the immense intention of being present is now transferred.

To be present gives you the relief of not overthinking or worrying anymore.

Pulling back,

You catapult the stone,

This time flicking your wrist so it skims along the top of the water.

With four lengthy bounces,

It dives downwards and out of sight.

As you look back at the swans in the distance,

You watch them disappear around some trees.

The water now still,

The sky clear and the air calm.

You feel more relaxed as you just observe.

Not a sound can be heard except that of your own deep breaths of peace.

You take this moment to be present,

Observing clear thinking with an intense relaxation.

Now enjoying a smooth cycle of inward and outward breathing,

You continue on around the lake to a new passage through the vast maze.

Walking around the water,

You see how still and calm it is and liken the lack of movement to what you sense in your mind now.

A warm reflection from the dusky red sky makes everything feel warm and safe.

Each footstep forwards is of a slow amble as your thoughts are only of this moment.

Your eyes softer than before,

Your muscles loosened with contentedness.

Walking through and between the hedge maze,

The leaves of the tall walls now silent in movement and sound.

As you take your next turn in the maze,

You are met with a beautiful garden landscape that takes up the size of this corridor.

A small apple tree,

Blackberries and strawberries grow here,

Rich in colour and sweet in scent.

Below the tree is a birdcage with a budgerigar displaying a beautiful array of yellow,

Green and blue pastel colours.

It softly chirps cheerfully rocking side to side.

Approaching the cage,

You see it has seed and water but is unable to get to the many rich fruits available in this part of the maze.

As you observe the bird,

You look into its eyes as it points its beak to the outside.

Inside you feel you can relate to your winged friend.

This is a little like how your mind locks up thoughts with seemingly nowhere to escape.

It's by letting go that you can be free to be present,

Much like you felt by the lake.

You have learned that your mind can go wherever it wants to at any time,

As it is not restricted by anything other than your own thoughts.

It's the negative self talk that creates the cage.

Smiling at the bird,

You lean forward and open the cage,

Standing back to give it some room.

The budgie hops slowly to the edge of its perch,

Looking at you from side to side and then sits on the threshold of its doorway.

Chirping cheerfully,

Chirping delightfully,

It slowly spreads its wings and lifts up into the air.

You feel good inside knowing that this little creature can be free.

The bird circles happily above and then lands on a branch of the apple tree.

Chirping once more,

Pecking at a red wholesome ripe apple,

It begins to feast.

Picking some fruit yourself,

You take your time eating as you watch your new friend explore his or her dinner.

The bird moves on to the reddest strawberries,

Sweet in scent and large in size.

You relax with a feeling of content,

Knowing that you have earned trust and friendship.

The little bird,

Now slightly sticky from its meal,

Flies over to a water fountain and begins to wash.

Pecking the water then itself,

It washes away any stickiness from the delicious fruit.

Feeling complete in helping your feathered friend,

You decide to move on to the next part of the maze.

Through another passageway,

Now becoming slightly more dim as the sun sets,

You are met with a deeply thick forest where the last of the sun's rays shine.

A subtle haze makes this lush green area a bit more surreal in nature.

There is an earthy scent from the bark and leaves of winter's past laid down on the ground,

Which create a great sense of grounding as you continue to slowly explore.

Looking for signs of which direction you should go,

You follow your instincts,

Where your heart takes you.

There could be many paths to the next section of the maze,

And by trusting your heart over your head can help you greatly.

It is thought that by trusting your head over your heart is the way forward,

But that couldn't be farther from the truth.

It is your heart that yearns for the desires in life and the goals you want to achieve.

As you walk amongst the trees,

You can liken these to your thoughts when overthinking,

Or when you are possibly confused about a situation.

If you have ever heard the phrase that you cannot see the wood for the trees,

Then this is what it means.

Taking a step back in thought and trusting your inner self and your intuition helps you to progress in problem solving and finding a new direction.

At peace inside and following your heart,

You now walk the path that you think leads out of the forest.

You take in the beauty of this place,

The smell,

The cleansing effect of being one with nature.

As you walk,

You feel the vibration of the trees,

Their roots,

Bark and leaves.

By being one with everything around,

You feel grounded,

Confident and at peace.

The further you travel through this forest,

The lighter it becomes,

Not only in density,

But also of space.

Now seeing and opening up ahead,

You smile in content as your intuition has served you well.

On reaching this new corridor,

Light spills back onto the landscape,

The sky an almost purple velvet,

As the red of the sun has faded away.

A warm sweet scent of evening fills the air as you travel down the next part of the maze.

Taking a couple of turns and deciding which way to go,

You turn once more to find an entrance to a colourful cave filled with crystals of all shapes and sizes.

The sparkles from the crystals are amazing.

Every colour imaginable is here,

Reflecting off of each other and every surface.

Amazement and awe is felt from the rich reward of following your heart to this place.

Very soft on the eyes,

The crystals seem to glow even from the low light.

Walking through the cave,

You feel a great sense of energy,

Almost vibrational in nature and refreshing at the same time.

The pointed and squarely shaped crystals seem to be picking up the frequency of the earth and amplifying it like a needle of a record and using the cave as a speaker.

You hear the most generous,

Pleasant sound you have ever heard.

You feel the most peaceful sense in and around your body in this moment.

You are now one with yourself and everything around.

Walking through the cave,

You observe your own frequency and adjust your awareness to syncing your mind and heart.

A warm sense of peace is felt in your heart of self reassurance,

Calmness and great relaxation.

You continue on and through the cave.

As you walk to the exit of this beautiful space,

You even notice your own energy as a glow,

Reflected from the crystals.

A pure violet surrounds your body,

Your energy is strong and vibrant.

Upon reaching the end of the cave,

The beautiful sound begins to fade away,

Leaving you feeling very peaceful indeed.

Sunset now brings a tiredness to your day as you see the first stars in the sky appear.

Feeling now in a very carefree mood and in a very relaxed manner,

You feel you know the way through this maze.

After turning a few junctions,

You arrive at a serene scene.

The cave from which you came can be seen on a hilltop above,

Shining the light of the crystals onto a small waterfall.

A rainbow of all colours can be seen in the mist of the droplets of water in the air and above the body of water below.

The lagoon smells fresh and clean,

Warm and inviting.

You decide to take a paddle in the water.

A surprise of warmth is felt as your feet submerge,

A pleasant softness is felt in your muscles.

The depth of the water is only as high as your hips,

So you make the decision to walk to the waterfall.

As you wade in,

Every muscle the water reaches relaxes immensely.

You breathe deeply as your mind wanders in this moment.

On reaching the waterfall,

You stand in the colours of the rainbow mist.

An intense sensation of letting go and peace is felt as every part of your body softens.

From head to toe,

The light stream from the cave mixed in with the water provides an almost reiki like effect of healing.

Each chakra now aligned and balanced as you breathe in this moment of stillness.

Now starting at your root chakra,

Your trust in the universe and yourself is realised and now in sync.

The red colour emanated from the crystal cave to the water to yourself is felt as a powerful reassurance.

The orange light energy that floats around your sacral chakra and navel brings with it an intuition,

A knowing of how to problem solve situations.

Yellow light now illuminates your solar plexus with wisdom.

Being wise in knowing how to navigate your path forward in life is observed.

Healing comes in the colour of a light green energy around your heart chakra,

Glowing intently with your desires,

Vitality,

Strength and self love.

Communication is important in life,

Not just with others,

But with yourself.

Vocalising and being true to oneself is the way to living your best and peaceful life.

Your throat chakra shines brightly like a beacon of communication,

Feeling free to do so in this moment.

Awareness of yourself and the world around is key to understanding how things play out and the directions you should take.

This is felt and seen as a violet colour between your eyebrows in your third eye chakra.

Lastly,

Your crown chakra brightens with spirituality,

The total essence of what makes you as a being.

Every desire,

Every need,

Every part of your personality is freed from any inhibitions to help you live your fullest life.

This purple glow is clean,

Strong and vibrant.

Your whole body inside and out glows immense colours and vibrates to the frequency of your own inner self.

Felt and at one,

You take a moment to appreciate it to its fullest.

Now wading back to the waters edge,

You feel a sense of healing but are also tired from the realisation.

As you continue to walk through the maze,

The evening air dries your body,

Evaporating every droplet into the warm air.

As your body dries,

You feel the warm air once again.

At the last of the sun's rays fading away,

This is another reminder that with each new day comes a fresh new start,

And that you can let go of things when it is time to settle down for bed.

The moon now quietly glows in the night sky,

The stars only accentuate the deep blue nocturnal curtain of darkness.

Walking through the maze once more,

You turn a few times at each junction,

Almost seemingly knowing your way around to find an open space.

Here you find that you are high up in the sky,

Now overlooking the world down below.

A cloud floats on the edge of a hill that leads downwards.

You trust in your instincts once more,

And take a step onto the soft cushioned surface.

Stepping onto the cloud,

You slowly sink as a very intense feeling of sleepiness fills your mind and body.

Leaning down,

The surface is softer than cotton wool,

A very easy sensation loosens each and every muscle.

Your eyelids begin to close with a satisfying relief.

Leaning down,

You lie comfortably in a restful position as your breathing becomes automatically deeper.

Sleep is a poignant time to feel present moments,

Without having to be concerned about them.

You are in the here and now,

Grounded and very much at peace.

As your eyelids close more heavily from the purely blissful sensations that you now experience,

Your head tilts downwards too.

Each outward breath beckons your neck muscles to relax further,

Deepening your desire to relax even more.

With no more thinking,

No more moving,

You begin to fall asleep.

As your head tilts downwards,

Your neck loosens your shoulders and the tops of your arms,

Softening each muscle like a wave down your body.

Your chest widens as each breath becomes longer and deeper,

Being filled with the state of sleep.

As your awareness begins to fade away,

Your present mood and aura is at peace.

With your back heavily resting now in a perfect position,

Your abdomen becomes still and loose with content.

As your hips and thighs sink further into the soft surface of the cloud,

Your knees unlock and your calves rest down.

Each foot now unhinged as your ankles release and your toes splay in tranquillity.

As the last of your awareness is noticed,

Your arms,

Wrists,

Hands and fingers,

Limply descend down with a deep exhalation of sleep.

Now asleep,

The cloud slowly takes you down to your bed where you now lie.

As you sleep now,

All that you have learned about yourself is magnified and simplified without any other interpretation.

You will find strength in the journey you have experienced and your subconscious will continue to strengthen all positive beliefs about yourself as you sleep.

Whilst you sleep,

You will find replenishment,

Rejuvenation and comfort of the highest quality.

There is nothing more to do now,

Except allow your breathing to show a path to sleep and enlightenment.

Any dreams you will have will be clear and focused solely on your well being,

For when you awaken,

You will be focused,

Clear minded and very relaxed.

Reviews

Great to see Christian Thomas on Insite Timer!

This was my first time of listening to this track from Christian and I'm impressed as I fell asleep halfway through. I have listened to another one of Christian's meditations and found that one to be equally as good.

This meditation has helped me through the most difficult time in my life. Thank you.

i couldn’t sleep. tossing and turning. I listened to this meditation and was fast asleep (and stayed asleep) before it ended 🥱 😴 🙏

Enjoy this very much—his voice and the contemt

Absolutely wonderful. Thank you 🙏 for creating this peaceful sleep meditation. You’ve given me a gift of deep and restorative sleep, so greatly appreciated 💖💖💖💖

I love this meditation!

Thank uou so relaxing

I fall asleep 😴 easily while listening to this awesome guided meditation!
Thank you Christian 🙏

My favorite voice to fall a sleep to. Works every time. Thank you! ❤️

Thanks for the sleep

You are my fave go to when sleep evades me Thomas, as it did this night. I have listened to your meditations on IT and YouTube for a long time now. You have a true gift, thank you for sharing it and making life a little easier. May you be well 🙏🥀💚 Blessings

I was asleep before I heard much because all your meditations are so relaxing. Thank you.

Loved it🌻Thank you

Fantastic! Thank you Christian. Never hear the end! 💤🌅🙏💖

Everything you do is amazing. I can't sleep without your soothing voice in my ear. Thank you for sharing your gift with the world. 💫🙏💫

One of my absolute favorites... so calming💙

Calm voice and pace. Thank you.

Thank you, another great maze story that made me fall asleep
🙏

I have pancreatic issues and it is tough getting to sleep as of late. I don’t remember anything past the (around) 15 minute mark. I will listen again.