Welcome to this guided meditation for relaxation and a peaceful sleep.
Find a comfortable position in your chair or in your bed,
And if you're able,
Gently close your eyes.
If not,
Just slowly soften your gaze and allow your eyelids to rest.
Take as deep a breath in that you can through your nose,
Filling your lungs with energizing oxygen,
And then slowly exhale through your mouth.
Continue this pattern of breathing,
And with each breath,
Allow yourself to settle into this very moment.
Let go of any worries or concerns from the day.
Perhaps you were spoken to harshly,
Or sometimes feel invisible or feel alone or lonely.
Maybe you are wishing to see family and friends.
All of these are normal,
But let's put all of them out of your mind for now.
Forget about the stress and strife of the day.
You are here now in this moment,
Doing this guided meditation,
And this time is exclusively for you,
No one else,
Only you.
Let's begin with a gentle body scan in our mind.
Bring your attention to your feet.
Gently wiggle your toes,
Notice how they feel.
You might have some aches and pains,
Arthritis or other ailment.
If there is any pain or tension or discomfort,
Try to release it.
Imagine it melting away with each breath that you take.
And now slowly move your awareness from your toes up to your ankles and calves,
And allow them to relax.
And then continue on to your knees,
And your thighs and your hips.
And with each breath,
Feel these areas becoming lighter and more at ease.
Imagine that any aches or pains are completely gone for this moment,
Dissolving away as you take in healing oxygen with each breath.
As you continue to breathe normally and comfortably,
Focus on your lower back and abdomen.
Let go of any tightness or tension that so many of us get over the course of the day.
Try to breathe into your chest,
Feeling it rise and fall gently,
Becoming more at peace with each time you inhale.
Now breathe in and out,
In and out,
As you bring your attention to your shoulders.
I know that sometimes these can feel tight and painful,
Especially with the touch of arthritis or tendonitis or other physical challenge.
At this moment,
Use the power of your mind to allow your shoulders to drop naturally and comfortably,
And relax.
Feel the warmth of relaxation spreading slowly down your arms,
Past your wrists,
Through your hands and palms,
And all the way down to your fingertips.
Continue to breathe in and out comfortably and naturally.
And now move to your neck and jaw and face.
Relax those muscles,
Free them of any tension.
Let your cheeks soften,
And let your forehead smooth,
Your eyebrows relax.
Imagine now that your entire body is enveloped in a warm,
Soothing sensation,
Like a favorite comforting blanket on a chilly evening.
As we proceed together,
Shift your focus and your attention to your breath.
First notice the natural rhythm of your breathing.
Inhale deeply through your nose,
Feeling your belly rise,
And then exhale slowly through your mouth,
Feeling your body soften with each breath out.
And as you breathe,
Imagine inhaling calm and peace,
And exhaling any discomfort or tension or worry.
If your mind wanders,
Which is natural,
You have the power to gently guide it back to the sensation of your breath.
Consider each breath as a comforting,
Gentle wave,
Washing over you,
Bringing with it tranquility and ease.
With every time you exhale,
Feel yourself sinking deeper and deeper into relaxation.
And now,
Let's harness the power of our minds and our imagination to take a journey to the most comforting place we can imagine.
Think of a cozy,
Familiar and friendly room filled with soft light and gentle,
Calming sounds.
Perhaps there's a warm blanket wrapped around you,
Or a favorite chair where you feel safe and secure.
And visualize a loved one sitting beside you,
Gently holding your hand and sharing a smile.
Maybe a son or daughter,
Or brother or sister,
Perhaps another relative or friend whose presence will fill you with joy.
Feel that warmth and presence,
Reminding you that you are not alone and should never feel lonely.
In this special space,
You are surrounded by love and comfort,
And as you enjoy the warmth and love around you,
Take a moment to picture and experience as many details as possible.
Perhaps the colors and patterns of the walls or the upholstery,
The textures of the carpet or floor or furniture in the room.
Perhaps you recognize a comforting aroma of your favorite dessert warming in the oven,
Or the subtle scent of your favorite perfume or cologne.
Take a moment to allow yourself to bask in this serene,
Familiar and comforting environment,
Leaving you feeling completely at peace.
And as you do,
Continue to breathe comfortably and naturally.
Remember you are ultimately safe and at comfort.
Now as we begin to conclude this meditation,
Let's take a moment for a gentle affirmation.
I ask that you repeat this short,
Simple phrase,
Either silently in your mind or softly aloud if you prefer.
That phrase is,
I am safe,
I am loved,
I am at peace.
Repeat it,
I am safe,
I am loved,
I am at peace.
It's vitally important that you know this,
That you believe it,
And that you live it every day.
Take a few more deep breaths,
If comfortable,
Feeling the calmness within you.
And when you're ready,
Gently open your eyes if they were closed,
Or bring your awareness and focus back to the room where you're sitting or lying down.
As you leave this moment,
Know that you can return to this peaceful state and this safe space whenever you would like to,
And you can remain for as long as you wish.
Remember and carry this sense of tranquility with you as you prepare for a restful night's sleep.
Remember that you are cherished and you deserve this time for yourself to enjoy a restful,
Rejuvenating sleep.
Fell off now into the beauty and quietude of that sleep.
Good night and pleasant dreams.
