Hi,
Welcome to Lasting Impact.
I'm Laura Hayes,
And we're here together for a 10-minute sleep meditation.
In this meditation,
We're going to use a visualization exercise that will help you let go and drift off into a peaceful sleep.
So find yourself a comfortable position,
Maybe lying down in your bed.
Let your arms rest gently by your sides,
And allow your legs to relax.
Close your eyes and take in a deep breath through your nose,
And exhale slowly through your mouth.
Feel the weight of your body against the mattress,
Supported and safe.
Tonight we're going to release tension,
Quiet the mind,
And prepare for restful,
Restorative sleep.
Let's begin by focusing in on the breath.
Take in a slow,
Deep breath through your nose.
Feel your belly rise,
And now exhale softly through your mouth,
Feeling the belly and the chest fall.
Inhale deeply again,
And exhale slow and smooth.
With each exhale,
Let your body sink deeper into your bed.
Allow your breath to guide you into a calmer,
Slower rhythm.
Now imagine that with every inhale,
You're breathing in peace and comfort.
And with every exhale,
You're letting go of the day,
Its worries,
Its busyness,
Its chaos and its noise.
Let's continue this gentle breathing for a few more moments.
Now,
Bring your attention to your physical body.
Starting at your head,
Imagine a warm,
Soothing light resting there,
And feel that light slowly begin to melt away any tension.
As it moves down to your forehead,
Your eyes,
Your jaw,
Notice your face soften,
Releasing any tightness.
Now imagine this gentle light flowing down your neck,
Across your shoulders,
And down into your arms.
Feel the weight of your arms grow heavier as they relax completely.
Now allow this light to move toward your chest,
Your upper back,
Down to your belly,
And around your hips.
Feel any tension or tightness dissolving with each breath as this warm light travels.
Allow the light to move down your legs,
Around your knees,
And all the way down to your feet.
Your body feels heavy,
Warm,
And completely at ease.
Now take a moment to notice how relaxed you feel from head to toe.
Now picture yourself standing at the edge of a calm,
Peaceful lake at sunset.
The water is still,
Reflecting the soft hues of pink and orange from the sky above.
As you take a step closer,
You notice that the air is warm and comforting.
You feel completely at peace in this moment.
Imagine yourself lying down on the soft,
Warm grass by the lake.
You look up at the sky as the stars begin to appear,
One by one.
Each star is like a tiny warrior thought from your day,
And as you watch,
They gently fade away into the night.
The sky grows darker and calmer,
Leaving only peace behind.
Allow this calm,
Quiet scene to surround you.
Now start to bring your focus back to your breath.
Inhale softly,
And exhale completely.
Feel how your body is even heavier now,
Completely supported by your bed.
Know that you've done everything you needed to do today.
There's nothing left for you to hold on to.
Rest is here for you now.
As you drift closer to sleep,
Repeat to yourself silently,
I am safe.
I am calm.
I am at peace.
I am safe.
I am calm.
I am at peace.
Allow yourself to float and to rest,
Like a leaf drifting on the surface of the lake.
Thank you for joining me.
Until next time.
