Let's just begin by arriving on our bed.
Resting comfortably on our mattress with our eyes closed,
Preparing for a deep and restorative sleep.
Take note of how your body feels right now and if you feel relaxed and calm or if you feel tense or tension in your body.
During our sleep meditation you will focus on releasing any tension in your body and on quieting your mind.
Once your mind gets quiet and feels calm and at ease,
You will be able to drift easily into a restful sleep.
Let's start to breathe in through our nose,
Sending relaxing breath as low down to our belly as possible.
Now hold it.
Exhale slowly expelling any tension.
With our exhalation,
See if you can let something go.
See if you can soften your edges.
See if you can release any thoughts that aren't serving you right now.
See if you can breathe the tension out of your body so that you can sleep peacefully.
Let's do that again.
Let's breathe in through our nose,
Sending that relaxing breath deep into our belly so that it expands out like a balloon.
Now hold it.
Now release it slowly through your nose or mouth.
With each breath,
Breathe in energy,
Peace,
Compassion and regeneration.
And with every exhalation,
Allow it to be a release or a letting go of all that you do not need to hold on to.
Allow it to be a letting go of all that is stuck inside.
As we breathe,
You might have thoughts about the past or about things you need to do tomorrow.
Perhaps you are worried about something or someone.
Breathe into the tension and if you notice any uncomfortable sensations,
Focus your attention on them.
Breathe into them and see what happens.
Visualize the tension leaving your body through your breath and evaporating into thin air.
Now is the time to clear your mind for sleep so that tomorrow you will be refreshed and re-energized and able to handle all your roles and all your duties.
Now it is time to clear your mind for sleep.
There is nothing else you need to be doing at this moment nor you need to be,
Nothing you need to be thinking except calming and relaxing thoughts.
Notice how your body is starting to feel right now.
And notice where your body feels most relaxed.
Let that feeling of relaxation grow and spread to your other body parts with each in-breath.
You're now spreading further and further the feeling of deep relaxation.
Now feel your attention drifting as you become sleepy and relaxed.
I will stop guiding you now so that you may let the music drift you off into your happy place.
As you relax,
Give yourself permission to allow your mind to fall into a deep and restorative sleep.
You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You
