Welcome to this gentle sleep meditation for new parents.
Tonight,
Let's release the day's stresses and make space for deep,
Nurturing rest.
I recommend doing this meditation in bed.
Get as comfy as possible,
Lying down,
With any pillows or cozy blankets you need.
And when you're ready,
Let your eyes gently close.
Let's begin with a few slow,
Deep breaths to ground ourselves.
Inhaling deeply,
Feeling your belly rise.
Then exhaling,
Letting go of any tension.
Let's do that a few more times.
Inhale.
And exhale.
And exhale.
Allow your breath to start flowing naturally,
Gentle and calm,
Like waves coming to shore.
Now,
Bring your awareness to your body,
Beginning with your feet.
Feel the weight of your heels pressing down,
Noticing how they're fully supported.
Feel your toes and the soles of your feet soften.
Allow that awareness to drift up past your ankles,
Calves,
Your knees,
All the way to your hips.
If you notice any areas of tightness,
Imagine your breath softening and releasing that tension.
Let your back and abdomen relax.
Let your chest relax and your heart space open.
Shoulders relax too.
Whole torso feeling heavy and relaxed.
Now bring awareness to your arms,
Hands,
And your fingers.
Let any weight,
Any tension here,
Just soften with each exhale.
Shifting awareness to the neck and face,
Relax the muscles around your neck,
Jaw,
Tongue,
And forehead.
Letting your entire face rest in stillness.
Now we'll begin our simple visualization.
Imagine yourself in a serene nature setting.
Picture a peaceful forest at dusk,
Soft rays of light filtering through tall trees.
Or maybe a quiet lakeside with gentle ripples on the water.
Choose any scene that feels inviting to you,
Where you feel safe and deeply relaxed.
Notice the sights around you.
Maybe there's soft green leaves swaying overhead,
Or the sound of a light breeze rustling through the branches.
Imagine the feeling of cool fresh air on your skin,
With a faint earthy scent from the trees or water.
Notice how it feels to be deeply connected to this tranquil place and embraced by nature's calming,
Peaceful presence.
With each deep breath in,
Let the peace of this scene wash over you.
And as you exhale,
Release any tension,
Letting yourself melt into the quiet stillness.
Simply rest in this peaceful nature scene for a few more moments.
Bringing your awareness back to your breath,
Begin to release anything you're holding onto from today.
Picture the events of the day as images floating gently away from you one by one.
Let go of conversations,
To-do lists,
Or worries,
Each one drifting further and further out of reach,
Like clouds moving across the sky.
Allow yourself to be fully in the present moment,
Feeling lighter with each exhale,
As you let go of anything that's been weighing on you.
There's nothing you need to do right now,
Nowhere you need to be,
Except right here in this moment of rest.
Now imagine yourself gently floating,
Almost as if you're being carried on a soft,
Warm breeze.
This breeze is steady and safe,
Supporting you as you drift effortlessly.
Imagine any remaining tension just dissolving completely,
Leaving only peace and calm.
Let's end with a few affirmations for peaceful sleep.
Simply let these words sink in.
I am safe,
And I deserve this time to rest.
My body and mind are ready for deep,
Healing sleep.
Tonight,
I release all worries and expectations,
And allow myself to fully recharge.
Feel the comfort and warmth that these affirmations bring you.
As we close this meditation,
Continue with your deep breaths.
Notice if any tension has returned to the body,
And if it has,
Just gently direct your breath to these areas,
Softening completely,
Allowing the whole body to be relaxed and at ease again.
You are ready for rest,
Embraced by peace and softness.
Trust that tonight,
Your body knows exactly how to heal,
How to recharge,
And how to prepare for a new day,
No matter how the night goes.
The music will continue for some time,
Slowly fading away to nothing.
Gently let yourself drift off whenever you're ready.
There's nothing more you need to do.
Rest well.
