Hello and welcome to this soothing and very relaxing sleep time meditation.
Having decided to take this journey to sleep,
Willingly close your eyes.
As you breathe in,
Inhale acceptance,
And as you breathe out,
Exhale relief,
Allowing your muscles to melt a little on each outward breath.
Feel the weight of the day leave your body as you slowly sink into your relaxing bed.
Now i'd like you to use your visualisation skills,
Behind your eyelids and in your minds eye,
I'd like you to imagine that you are sat in a large,
Comfortable and quietly satisfying space on a train.
On the window,
You can see that it's raining,
You can see the drizzle running down the window,
And some raindrops colliding with each other on their way down.
Focusing far from the window,
You see the dark clouds of dusk and the occasional flash of lightning,
But you hear no thunder,
You can only hear the slight hum of the train's engine,
And as the doors of your carriage lock,
You feel quite at home,
You are safe,
In a quiet space where you can relax.
The seat you are sat in is deeply cushioned,
And very comfortable indeed.
As you relax more,
You begin to sink down into your seat further.
An announcement on the tannoy explains that the train is about to depart.
Looking out the window,
You observe what you can see,
And the train,
Slowly and surely,
Begins to move off,
As it departs the station,
Your body melts more into the seat.
With your eyes gazing out the window,
Focusing one moment on the outside,
Then next,
On your own reflection,
It makes it look like a visual representation of your mind beginning to drift off and wander.
As you watch out the window,
You stroke the material with your hands on the arms of the large seat.
The lights from outside only illuminate objects that are close,
And the things that are further away are harder to see,
As you can only make out their outlines.
Trees line the edge of the railway track,
Which makes anything in the distance hard to focus on,
As you can only see lights through the branches that slide past your window.
When there is no light,
Your reflection comes back into focus,
Looking at your own face,
Your gaze drifts to seeing how tired you are.
Your eyes begin to slowly flutter,
Closed.
The vibrations from track to train,
From train to seat,
Lull you further into a very deeply relaxed state,
In the distance,
You can see the lights of a small town scrolling from one side of your window to the other.
Intermittent branches of trees make it harder to focus on the sleepy town street lights and cars that pass far away.
As the lights of the town move over and out of your window,
It becomes darker once again.
With your mind wandering,
The sound of the train tracks becomes a soothing lullaby,
Mixed in with the vibrations that you can feel.
Rocking slightly from side to side,
Your whole body begins to relax and your eyes close with relief.
Taking a gentle breath in,
You breathe in the sleep filled atmosphere.
The softness of the seat you are sat in becomes softer.
Keeping your very heavy eyelids open becomes too much hard work.
As your jaw loosens,
Your shoulders do too.
Sitting back,
Your arms flop down,
Sinking into the plush material of the arm rests of the seat.
Your back,
Un-tensing,
As you go deeper into a peace filled unawareness.
The very slight energy you have to look out of your very heavy eyelids is being spent with each glance out of the window.
The lights of distant towns and villages are now hard to focus upon.
As the trains movements soothe you to sleep,
Your legs,
Ankles and feet dissolve into a weakened sensation.
You are but nowhere,
Unaware but aware,
Drifting off as the train passes each section of the track.
Sleepily pressing the button of your arm rest,
You recline your seat with a final good night sigh of relief.
Your head,
Neck and back become ever so relaxed as your body now softly and gently sinks into the plush bed you now lay upon.
As you sleepily look out of your window,
It looks like you are floating across the land.
Feeling the muscles on your face beginning to let go,
Your wrists become limp,
Loosening each hand into its own sleep filled state.
Further you go into rest and replenishment as you breathe those longer body softening breaths.
Now dissolving away any thoughts and relaxing more as you delight in every blissful sensation.
Sleep is the destination,
In the background,
Outside your consciousness,
The train will continue to travel and in your mind,
You can go to wherever you feel comfort,
Safety and peace.
The last lights of civilization for a while now disappear from sight,
It will be some time before the next town can be seen.
Closing your eyes in soft kindness to yourself,
The lights of the train now dim.
Soft shadows of the interior lights sway in the opposite direction of the train.
The sound of the tracks hypnotically sending you to sleep.
Sliding your shoes off,
An attendant covers you with a warm blanket.
Snuggling down,
Letting the weight of your body sink into this bed,
You begin to completely let go.
Only hearing the slight,
Sleepy breaths you breathe as you slip deeper into resting your whole self for the night,
You let go more.
Bleary focusing,
The light of the moon shifts shadows across your face,
Stroking every muscles asleep.
As the light scrolls down,
Your eyelids resist no more.
Your mind now beginning to rest,
Your body starting to replenish for the duration of the night.
Drifting further and deeper,
Your mind and body gives up the conscious world and soothes you into a warm,
Safe state of tranquility.
Your awareness now fading,
Drifting heavier and deeper,
Each breath slackening your grip on awareness.
Allow the pleasing sensations you feel to relax you further,
Warm,
Safe and very content.
Just know that it's ok to let go of today and that you can give yourself permission to relax.
There is no need to think about anything right now.
You are now reassured by the intense relaxation that you feel.
This is what you need in this moment,
And nothing else.
As you sense the pleasing and cleansing energy of relaxation reaching your lumbar area,
The middle of your back and lower back melts,
Softening even the tightest of muscles.
That energy of release,
Relief and bliss,
Slides around to your abdomen,
Chest and lower back.
Feeling warm and now letting go more as each breath becomes and continues to be free of any restriction.
Each breath now becoming deeper as you relax more.
Now feel the release of your shoulders as each breath brings an internal peace within.
Melting down slowly,
Releasing the tops of your arms,
You perhaps sense a tingle of pressure that helps you to sink deeper into your bed.
You are now heavily invested in the very peaceful sensations that you now experience,
So much so that you feel your arms,
Wrists and hands automatically loosen,
Allowing each digit to splay into a soft position of comfort for the night.
Your attention perhaps,
Now noticing how clear your mind is in this moment,
And as it does,
Your neck,
Throat and jaw loosen completely.
Your eyelids closing heavier,
Your mind slipping deeper into a healing sleep.
There is nothing else here but true bliss.
That healing energy of synchronicity massages your mind into a peaceful state,
Allowing your body to become more and more relaxed.
Let go now,
Listen to the sound of being one with yourself as you hear the train tracks pass underneath the train and your journey to sleep continuing.
As if in slow motion,
Floating on air,
Your body smoothly descends into the seat,
You may notice a deeper breathing pattern forming,
And that is good,
It means that you are truly relaxing and beginning to drift off.
The sensations and clearness you feel in this moment are ever so relaxing,
You want more.
And as you float down into sleep,
You generously allow every muscle to relax more,
Now giving yourself permission to go to sleep.
Almost feeling unable to move,
You slip and drift,
Drift and slip further into sleep,
This time not quite knowing whether you are asleep or awake.
Whatever you see and feel in this moment is peaceful,
Safe and relaxing.
There is no need to think anymore.
As you glide more and more into sleep,
Your muscles loosen and your mind clears.
Both of your feet now resting for the night,
Weighing down your ankles which help your legs to rest in a most comfortable place.
As you begin to drift off further,
Your mind and imagination sinks heavier into those sensations of peace.
The warmth you feel is imagined in your mind and your subconscious as you begin to dream.
Above the soft,
Deeply plush bed in which you lay is the moon shining down.
Its shadows beckoning your eyes to close once and for all.
The dim internal lights of the train carriage help to soften the mood and every emotion,
Thought and feeling,
Down.
From head to toe,
You feel the warmth of your own inner energy.
Your toes loosen,
Your feet unwind,
Your ankles unlock and your legs let go.
Each breath now almost invisible to your conscious mind as you slide further into the dream world.
Every now and then,
You may become aware that you are sleeping,
But as soon as you notice,
You glide back further and more deeply into that contented sleep state.
From your knees warming your thighs down,
Your hips,
Lower back and pelvis rest heavily,
Comfortably,
Your mind becoming less aware of anything but the sleep that you now experience.
As your abdomen becomes still and silent in nature,
Your rib cage widens with the automatically relaxing breaths that become deeper the more you float into sleep.
With each and every deeper breath,
Your lungs fill generously,
Helping your shoulders and the tops of your arms to slide down.
Melting more and more,
Your arms completely let go,
Your wrists limply hinge your hands down to the mattress,
Where your fingers gently splay to rest.
Loosely relaxing more and now sleeping heavier,
Your neck persuade your head onto the plush pillow below.
Your awareness shifts to deeper feelings of content,
Warmth and sleep.
With your jaw widening,
Your lips,
Cheeks and upper lip melt to accommodate into a positive and relaxing posture,
Your eyelids heavily closed as you sleep deeply behind them,
Your mind silent.
You are safe,
Warm and asleep.
Your legs Painfully muscles are
