Welcome to this sleep meditation that will prepare you for a tranquil and restful sleep.
So you know what to expect,
We will begin with a few calming breaths and then visualize being bathed by a white light of divine energy.
It will begin at the top of your head and move sequentially down along your body,
Relaxing each part as you go.
Let's begin by finding a comfortable position,
Either lying down in your bed or sitting in a comfortable chair.
Take a few slow,
Deep breaths,
Inhaling in through your nose and exhaling out through your mouth.
As you do,
Try to focus on each of those breaths and feel your body relax and settle into the surface beneath you.
Set the intention in your mind that you will fully relax each part of your body,
Releasing any tension or stress.
Breathe normally and naturally and comfortably as you visualize a pure white light coming down from the heavens,
Representing divine energy beginning to flow toward your body.
As it slowly reaches just a few inches above your head,
Bring your attention to that spot.
Imagine this purest white light entering and cleansing your crown chakra,
That point of energy just above your head,
Which links you to the divine and higher consciousness.
Feel this warm,
Embracing energy gently cascading down,
Soothing and massaging your scalp and relaxing your forehead.
Allow your eyebrows to soften,
Your eyes to gently close if they haven't already,
And the muscles of your cheeks to relax.
Let go of any tension in your jaw and the muscles around your mouth.
Gently wiggle your nose to loosen any tightness or tension and continue to breathe comfortably and naturally.
Feel your tongue resting comfortably in your mouth,
And now move around your head and relax your ears and the back of your neck.
Breathe slowly and deeply,
Feeling the divine energy moving down through your head and face.
And now shift your focus to the front of your neck.
Visualize the pure white light traveling down into your neck,
Releasing any tightness or tension.
Allow your shoulders to fall naturally,
Surrendering any stress or strain.
Distribute this divine energy through your breaths.
Breathe it deeply into your neck and shoulders,
Feeling them become heavy and relaxed.
And from the shoulders,
Bring your attention to your arms.
Imagine the divine,
Energetic light flowing slowly and intentionally down each arm.
Relax your biceps and triceps and feel the cleansing warmth move into and past your elbows.
Then onto your forearms and wrists and hands.
Gently open your hands and feel your palms relax.
Allow all of your fingers to soften and release.
And breathe.
And now shift your focus to your chest and upper back.
Visualize the pure white divine light spreading across your chest and down your back,
Leaving only pure peace and tranquility behind.
Feel your chest and back muscles release any tension.
Breathe deeply,
Allowing your belly to slowly rise and fall.
Let your entire torso relax into the warmth of this divine gift of energy.
Now bring your attention to your abdomen,
Your pelvis and hips.
Visualize the cleansing and relaxing white light moving into your belly and hips and lower back.
Relax your abdominal muscles and the muscles of your pelvis and those around your hips.
Breathe that energy into your abdomen,
Feeling it rise and fall with each breath.
With each breath,
Allow your entire midsection to relax,
Surrendering to the peace within.
Now shift your focus to your legs.
Imagine the divine white light flowing down your thighs,
To your knees,
And onto your calves,
Down to your ankles.
Relax all of those muscles.
Soften your shins and calves.
Allow your feet to relax,
And gently wiggle your toes to release any tension they might hold.
Breathe the pure white energy into your legs,
Feeling them become heavy and relaxed against your bed or chair.
And breathe.
And now,
Take a moment to slowly scan your entire body.
Move your attention from the top of your head to the tips of your toes.
As you do,
Notice how relaxed and heavy you feel along the entire length of your body.
As you scan,
You notice that this pure white light completely envelops you,
Creating a peaceful cocoon of divine energy.
Breathe slowly and deeply,
Allowing the pure white light to fill your entire body.
Allowing your whole body to sink further into a state of deep relaxation,
Fully embraced by warmth,
Love,
And calm.
And as you continue breathing slowly and deeply,
You feel yourself drifting into a peaceful sleep.
Surrender to the tranquility and comfort that awaits you.
Keep your eyes gently closed,
Allowing the pure white light to guide you gently into a restful and rejuvenating sleep.
Fully embrace the peace and serenity that surrounds you,
Knowing that you are safe and utterly supported by this divine energy.
Let go completely and allow yourself to relax into the restful sleep that awaits.
Breathe naturally and slowly,
And just drift.
Drift slowly and quietly,
Slowly and peacefully,
To a world of beautiful and tranquil dreams.
Good night.
