Day 4 Of 5-Day Mindfulness For Stress, Sleep & Manifestation

Day 4 In today’s meditation, we’ll guide you through a calming journey that begins with breath awareness and a gentle full body scan to help release tension and ground your energy. From this relaxed state, you’ll be invited to set a clear intention and connect with the feeling of your desired manifestation. As you settle into this state of alignment, the meditation will ease you into deep rest, supporting both your nervous system and your subconscious mind. This practice is ideal for ending your day with clarity, calm, and a sense of inner alignment.

Transcript

Hello and welcome to day four of our meditation course.

Today we're bringing together the foundations you've already mastered,

Breath work from day one,

Body scanning from day two,

And introducing an exciting new element,

Mindfulness-infused manifestation.

We'll begin by anchoring ourselves in the breath,

Then we'll move through a gentle body scan to release tension and bring awareness,

And then we'll layer in intentional visualization and affirmations,

Guiding you to plant positive seeds in your subconscious before deep rest.

This blend supports stress reduction,

Emotional clarity,

And primes both the mind and the body for attracting desired outcomes while you sleep,

So you wake feeling more centered and aligned.

And I realize that you may be doing this in the morning,

And so not to worry,

It's still beneficial.

If you can do it before you're going to bed tonight,

Practice it a second time.

So the breath and the body scan activates relaxation and calms the nervous system,

And the mindful visualization and affirmations enhance focus,

Embeds intentions in subconscious during hypnagogia,

Which is the state of consciousness occurring during the transition from wakefulness to sleep,

And it's often accompanied by vivid imagery,

Sounds,

Or sensations that are not fully under conscious control.

So I'd like you to find a comfortable lying position,

Keeping in mind that if you can't be lying down,

Seated is fine.

I'd like you to close your eyes and take three full,

Slow breaths,

Inhaling through the nose and exhaling gently through the mouth,

And feel the body soften as the tension melts away.

And just keep breathing at your own pace,

Settling into the natural breath.

Now notice the coolness of the nostrils and the gentle rise and fall of your belly or your chest.

And with each inhale,

Think,

I invite calm.

And with each exhale,

Think,

I release tension.

As you inhale,

I invite calm.

As you exhale,

I release tension.

Now bring your attention to your feet and your legs.

Feel the contact of them on the ground or on the floor,

And then start to soften into them,

Releasing any joint tension.

Then slowly moving up through the calf,

The back of the leg,

Into the knee,

Through the front of the leg,

The thigh,

Into the back of the leg,

The hamstring,

Being aware of any tension you might be holding.

Let your arms be heavy by your sides,

Releasing any hip tension,

Lower back.

And just breathing,

I invite calm.

I release tension.

I invite calm.

I release tension.

Then bringing your awareness to your neck,

Feel the release in the neck,

Your face.

Maybe there's tension around your jaw or your eyes.

Feel the eyes be heavy in the sockets,

Releasing any tension in your forehead.

Let the wrinkles release.

Soften as much as you can.

And as you lie here in stillness,

I'd like you to visualize a soft curtain being pulled back in your mind,

Revealing a scene that embodies your intention.

For sleep,

That intention might be a restful night,

Healing energy,

A gentle dream.

And you want to feel it with all senses,

Colors,

The textures,

The sounds,

The smells.

Again,

Breathing in through the nose and out through your mouth,

And thinking of your intention.

What is it that you want to experience?

So you can take your intention and you can state it in the present tense,

Or you can repeat the intention that I'm going to suggest,

Which is for sleep.

I sleep deeply and wake restored.

I sleep deeply and wake restored.

I manifest peace and calm.

I manifest peace and calm,

Or whatever your personalized intention is.

And just let this flow through you.

And the goal is deep sleep.

So if you get to a point where you're noticing you're falling asleep,

Just let it happen.

Let your body go.

Let your mind go.

Surrender to sweet sleep.

And let the images and the affirmations gently fade into the soft rhythm of your breath.

Let your body sink deeper into your bed or into the chair.

And as you drift off,

The intention remains in your subconsciousness,

Working quietly as you move into deeper sleep.

So I'm going to leave you here.

And if you want to sleep already,

Just keep doing the breath,

Repeating your affirmations.

And I'll see you on day five.