Welcome to this sleep meditation,
The extended version.
Listen to this recording as you jump in bed in the evening and allow it to support you in drifting into a deeper and beautiful sleep.
If you struggle quietening down your mind and getting to sleep at night then this will be the perfect recording for you.
Begin by closing down your eyes and just getting comfortable.
Looking for any last minute adjustments as you begin to relax into the surface below you.
Breathing in deep relaxation and just breathing out any tension or tightness.
Taking any thoughts from the day to begin to drift away.
There is nothing to do,
Nowhere to be,
Except relax and just be here now.
Start to scan your body for any areas of tension.
Just taking a moment to notice how your body feels.
During this sleep relaxation session you will focus on releasing any tension in your body,
Quietening down the mind and coming back to stillness.
Once the mind is calm and peaceful you will find how easy it is to simply drift off into a pleasant and restful sleep.
Wherever your body is tense just focus on relaxing those muscles.
Feel your shoulders relax,
Sinking into the bed.
Where in your body is tight,
Where in your body has tension been stored today.
Focus your attention on that part of your body.
Breathing in deeply and just letting all of that breath out with a sigh as we begin to release and let go of any tension now.
And just noticing how good the body is beginning to feel.
How relaxed as we breathe in deep relaxation.
And just breathing out any tightness,
Any tension now.
There may be thoughts about the things you did today floating in and out of your mind or perhaps things you need to do tomorrow.
And it is time now to allow these thoughts to simply float away.
Perhaps you can begin to slowly let them go.
To quieten down the mind,
To clear the mind for sleep.
To the tomorrow you will wake up feeling refreshed,
Strong,
Excited and ready for another incredible day of being alive.
So come back to my voice.
Allow every word that I say to relax you,
To guide you,
To soothe you.
There is nothing else you need to be doing in this moment.
Nothing you need to be thinking except calm,
Relaxing thoughts as we breathe in deep relaxation.
Breathing out any tension.
Feel your attention drifting as you become a little more calm,
A little more sleepy.
Perhaps your conscious mind can begin to drift,
To relax as my voice guides you and soothes you.
Come back to my voice.
And allow yourself to relax a little more now.
And in a moment the sleep countdown will begin.
Each number will allow you to feel even more relaxed,
Drifting a little closer towards sleep.
And we are going to count down from 30 all the way down to 1 and you will become even more deeply relaxed.
And as you relax you can allow your mind to drift and float into a pleasant and refreshing sleep.
So counting slowly with me now.
30.
Let's focus on the number 30.
29.
You are more deeply relaxed.
Deeper and deeper.
Calm.
Peaceful.
28.
Feeling the tension leaving your body.
27.
Relaxation filling your body.
Quietening down the mind.
As you just concentrate on the numbers.
Concentrating on my voice.
Now picture in your mind 26.
Very relaxed.
Calm.
A tingling sensation in your arms and your legs.
Very heavy.
Only heavy.
And relaxed.
Concentrating on number 25.
As you drift deeper.
And deeper.
24.
Allowing yourself to feel calm.
Relaxed.
23.
Feeling floating a little further down now.
Down.
Down.
Down.
Down to 22.
Deeply.
Relaxed.
21.
Your body and mind are very calm now.
20.
And you allow yourself to sink a little deeper into the surface below you.
19.
Allowing your mind to drift.
Easily.
With no direction.
Floating.
Relaxation.
18.
Allowing yourself to feel deeply relaxed.
17.
Can you let go a little more?
16.
Letting go.
Letting go.
Can you allow yourself to let go?
15.
Just noticing how good your body is beginning to feel.
How relaxed.
14.
Just feeling so relaxed now.
And 13.
Breathing in a little more deep relaxation.
And just breathing out any tension.
12.
Allowing.
11.
Down.
Down.
Down.
Down.
Drifting.
Flirting.
Down.
Down.
Down.
Down to 10.
So comfortable.
9.
Melting into the surface below you.
8.
Relax.
7.
Finding even more stillness.
Right now.
8.
6.
Allowing your mind to be clear.
Comfortable.
And relaxed.
5.
So heavy.
And so relaxed.
4.
Down.
Down.
Down.
Down.
3.
Allowing your conscious mind to drift.
And rest.
2.
So relaxed.
1.
As you become even more deeply relaxed.
Warm.
Heavy.
2.
Peaceful.
Comfortable.
3.
Sleep relaxation.
4.
Drifting.
Drifting.
Down.
Down.
Down.
Down.
Down.
Accepting.
Allowing.
Sleep relaxation.
So peaceful.
Safe.
Secure.
All is well in your world.
You can just rest.
Now.
Deeply.
Relaxed.
Ready to sleep so deeply.
And just let go.
Calm.
Relaxed.
Warm.
Calm.
Comfortable.
Relaxed.
Peaceful.
Relaxed.
Relaxed.
Allowing yourself to drift even more now.
Deep.
Pleasant.
Sleep.
Relaxed.
Relaxed.
Relaxed.
Drifting.
Floating.
Sinking.
Drifting.
Floating.
Relaxed.
Floating.
Sinking.
Sleep.
Sleepier.
Even sleepier.
A little more sleepier.
Down.
Down.
So relaxed.
Calm.
Drifting.
Floating.
Sleep.
Sleep.
Sleeping.
Sleeping now.
