Hi,
I'm Laura Hayes.
We're here together for a five-minute sleep meditation.
So find yourself in a comfortable position,
Maybe lying down in your bed.
Arrange your pillows,
Your blankets,
Your sheets.
Get any last-minute fidgets out.
Begin by taking a slow,
Deep breath in through your nose and gently exhale through your mouth.
Do that again.
Slow,
Deep breath in,
And a long,
Smooth exhale out.
Allow your body to sink deeper into the surface with each breath.
Notice the gentle rhythm of your chest rising and falling as you breathe.
And with every exhale,
Let go of the day.
There is nothing left for you to do,
Nothing to solve,
Nothing to hold on to.
Now bring your attention to your body.
Starting at the top of your head,
Imagine a wave of relaxation slowly moving downward.
It softens your forehead,
Your eyes,
Your jaw.
It melts down your neck and your shoulders,
Releasing any tension you're holding on to.
Feel it flow down your arms,
Into your hands and fingertips.
Imagine this wave of calmness moving through your chest and back,
Your stomach,
Around your hips,
Down and around your legs,
Into your feet.
Your whole body feels heavy,
Safe,
And deeply at ease.
As thoughts arise,
Just let them come and go,
As if they're floating by on a gentle current.
No effort needed,
No resistance.
Just return softly to the rhythm of your breath.
Now repeat silently to yourself,
I am safe,
I am calm,
I am ready for rest.
Let these words settle into your body,
Allowing your breath to become slower,
Steadier,
Quieter.
Your body knows how to rest,
And your mind can let go.
Allow yourself to drift gently into deep,
Nourishing sleep.
Thank you for joining me.
Until next time,
Sleep well.
