Welcome to this calming meditation where you will be guided into a deep and restful sleep.
As you begin,
Make sure that you are lying down in a comfortable position,
In a space that is quiet and peaceful.
Feel the support of the surface beneath you,
Cradling your body and allowing you to completely let go.
Slowly close your eyes.
Let's start by taking a few deep breaths,
Inhaling deeply through your nose and exhaling fully through your mouth.
As you breathe in,
Imagine that you are inhaling a soothing,
Calming energy that fills your entire body with peace.
And as you exhale,
Feel any stress or anxiety being released,
Leaving your body and mind calm and serene.
Continue this deep,
Slow breathing,
Allowing your body to sink deeper and deeper into relaxation with each breath.
Breathing in peace and breathing out tension.
Now bring your attention to your feet.
Notice any sensations in your toes,
The soles of your feet and your ankles.
As you focus on this part of your body,
Imagine a warm golden light beginning to flow into your feet.
This light is filled with pure,
Calming energy and as it flows into your feet,
It begins to relax every muscle,
Every tendon and every bone.
Feel your feet becoming heavier and more relaxed,
Sinking deeper into the bed.
Allow this warm golden light to slowly move up from your feet to your lower legs.
As it flows through your calves and shins,
Feel all the muscles in your lower legs releasing any tension.
Your legs become soft,
Heavy and completely relaxed.
Now let this light continue its journey,
Moving into your knees,
Soothing and relaxing every part of this joint.
Feel the warmth spreading into your thighs,
Releasing any tightness and allowing your whole legs to become heavy and completely at ease.
As the light moves into your hips,
Feel the muscles in your hips and pelvis softening,
Releasing any tension or tightness.
Allow this relaxation to spread to your lower back where so much tension is often stored.
Imagine the warm golden light dissolving any knots or tightness in your lower back,
Allowing it to fully relax and release.
Now bring your attention to your belly.
As the golden light fills this area,
Feel your stomach and all the organs within your abdomen becoming soft and relaxed.
Notice how your breath becomes even deeper and more soothing as your belly releases any remaining tension.
Allow the light to move up into your chest,
Filling your lungs and heart with calming energy.
With each breath,
Feel your chest becoming more and more relaxed,
Your heartbeat is steady and calm,
And your breath flows effortlessly in and out,
Bringing with it a deep sense of peace.
As the light continues to move up into your shoulders,
Feel the weight of the world being lifted off of them.
Any tension or tightness in your shoulders melts away,
Leaving them loose,
Soft,
And completely relaxed.
Allow this feeling to flow down into your arms,
Into your biceps,
Triceps,
And elbows.
Feel your upper arms becoming heavy and relaxed.
Now the light flows into your forearms,
Wrists,
And hands,
Releasing any tension you may be holding there.
Your hands and fingers become soft and relaxed,
And your arms feel heavy and warm as they rest gently by your sides.
Bring your attention to your neck and throat.
As the golden light flows into this area,
Feel any tightness in your neck melting away,
Leaving your neck and throat soft and relaxed.
Allow the light to move up into your jaw,
Where we often hold a lot of tension.
Feel your jaw unclenching,
Your mouth softening,
And your entire face relaxing.
The light now moves up into your cheeks,
Your eyes,
Your forehead,
And your scalp,
Relaxing every muscle,
Every nerve,
And every cell in your head.
Your entire body is now bathed in this warm golden light,
Completely relaxed,
And at peace.
Take a moment to enjoy this deep sense of relaxation.
Breathe deeply.
Know that you are safe,
You are supported,
And you are completely at peace.
Now let's go even deeper into relaxation.
Imagine yourself standing at the top of a beautiful staircase with ten steps.
This staircase leads down to a place of deep,
Restful sleep.
The steps are soft and gentle,
And as you stand at the top,
You feel completely safe and ready to begin your journey down.
With each step you take,
You'll go deeper and deeper into relaxation,
Closer and closer to a peaceful sleep.
Let's begin.
Take the first step down.
Take the second step down.
Feel your body becoming even more relaxed,
Your mind quieting even further.
Take the third step down.
Take the fourth step down.
You feel a wave of calmness washing over you,
Soothing every part of your being.
Take the fifth step down.
Take the sixth step down.
You're moving deeper into relaxation,
Closer to a state of deep,
Restful sleep.
Take the seventh step down.
Take the eighth step down.
Your body becomes warm and heavy,
Letting go of any remaining tension.
Take the ninth step down.
Take the last tenth step down.
You are completely safe and relaxed.
Your mind is at ease and your emotions at peace.
As you reach the bottom of the staircase,
You find yourself in a beautiful,
Serene place.
This is your place of deep sleep,
A place where you can let go of all your worries and drift into a peaceful slumber.
Perhaps you're in a peaceful garden,
With soft grass beneath your feet and the sound of a gentle breeze rustling through the trees.
Or maybe you're by the ocean,
With the sound of waves lapping gently against the shore.
Take a moment to explore this place.
As you settle into this peaceful place,
Allow yourself to fully let go.
There is nothing more you need to do,
Nowhere else you need to be.
You are safe.
You are loved.
And you are completely at peace.
Now allow your mind to drift.
Fully let your thoughts come and go,
Like clouds passing through the sky.
You are floating in a sea of calmness,
Completely relaxed and at ease.
You may find yourself drifting off to sleep.
If you're not quite there yet,
That's ok.
Just continue to breathe deeply,
Allowing your body and mind to relax more and more with each breath.
Know that you are exactly where you need to be.
You are safe.
You are supported.
And you are deeply,
Deeply relaxed.
Sleep is coming easily and naturally.
Your body knows how to sleep,
And it's beginning to do so now.
Feel yourself drifting,
Floating,
And sinking deeper into sleep.
Let go of any remaining thoughts,
Worries,
Or concerns.
Take and wait until tomorrow.
Right now,
It's time for rest.
Allow yourself to be carried away into a deep,
Peaceful sleep.
Your body is healing.
Your mind is at peace.
And your spirit is being rejuvenated.
Sleep well,
And know that you are deeply loved and supported.
When you wake,
You will feel refreshed,
Revitalized,
And ready to embrace the new day.
Good night.
