Welcome to this guided meditation and extended music session to help you drift off to sleep and stay asleep.
We will begin with a guided meditation to help you relax and ease into sleep,
And then a gentle music track will play consistently for 8 hours to help you get restful sleep.
To begin,
I invite you to settle into the position you'd like to be in when falling asleep.
I'll give you a few moments to get really comfortable and settled.
As you arrive in your sleep position,
I invite you to begin bringing awareness to your breathing.
No need to fix or change anything,
Just notice.
Listen to your breath as it goes in and out.
Feel the cool air as you inhale,
And the warmer air as you exhale.
Feel your chest and belly rise and fall.
I invite you now to begin gently lengthening your inhales and exhales,
Extending each breath just a bit to begin slowing the heart rate and preparing your mind and body for sleep.
As you continue to engage in these nice slow breaths,
I invite you to begin feeling like your body is getting nice and happy.
Feel how it is supported by the bed beneath you.
Feel your head,
Torso,
Arms and legs melting into the support of your bed.
With each exhale,
Sink further and further into the support of the bed beneath you.
I invite you now to begin a gentle,
Slow body scan,
Beginning with the crown of your head and slowly working your way to your neck and shoulders.
Imagine those areas of your body releasing any tension or tightness.
Visualize each breath sending calming energy to that area,
And with each exhale any tension or tightness melts away.
You can completely relax and let the bed support you.
Continue to engage in this visualization and body scan,
Gently and slowly releasing tension in your arms,
Your hands,
Your fingers,
Each inhale bringing calming energy to your body,
And each exhale helping you fully and deeply relax.
Continuing the body scan and visualization,
Making your way down through your torso and your legs,
Allowing each muscle and fiber of your being to relax and melt.
You are safe and supported.
You can let it all melt away.
Continuing this gentle body scan all the way down to your feet and your toes,
Each inhale bringing calmness,
And each exhale allowing you to sink deeper and deeper into the bed beneath you.
You are now feeling fully relaxed and at ease.
You feel safe and supported,
And you feel ready to rest and sleep,
Allowing your body to restore.
You effortlessly drift off into a restful sleep.
