In this guided meditation,
You will have the opportunity to let go of any stress and worries from the day as you prepare for sleep.
Close your eyes if you are comfortable and take several slow,
Deep breaths.
Let the air come in through your nose naturally and extend your exhalation so that it is slightly longer than your inhalation.
If it is helpful,
You might count the rhythm of your breath as it comes in and then let your exhalation be one or two counts longer than your inhalation.
Find a comfortable rhythm that works for you.
With each exhalation,
Give your body permission to release anything that you don't need to be holding onto from the day.
This time is just for you.
A chance to replenish,
Relax,
And restore physically,
Mentally,
And emotionally.
Anywhere allowing your body to do what it naturally knows how to do.
Allow your breathing to return to its natural rhythm.
Feel the sensation of your breath flowing through your body.
Notice the breath at the tip of your nose.
Let your belly to soften with each breath.
You are safe and it is safe to relax.
Nothing to do,
Nowhere to be.
Surrendering and letting go as you create harmony in your mind and body.
If this image is helpful to you,
You might imagine a beautiful,
Soothing light shining down on you from the top of your head all the way to the tips of your toes,
Surrounding you with its calming and healing energy.
Each breath allows you to take this beautiful light into your body,
And this light helps to ease away tension and tightness.
It softens places that may be constricted and melts away stress and brings comfort and peace.
As you breathe in,
Imagine taking this light into your body.
As you breathe out,
Allow the muscles in your face,
Forehead,
And jaw to relax.
Feel this relaxation traveling down into your neck and the tops of your shoulders.
The light travels down your arms into your fingertips.
It soothes and eases tension and tightness from your back and travels throughout your torso,
Allowing all of your internal organs to experience a deep relaxation and restoration.
Feel this relaxation spreading through your hips and pelvis into the tops of your legs.
Feel this soothing light invite relaxation to flow down your legs and into the tips of your toes.
Your body already knows how to relax.
You are simply allowing yourself the conditions for this to happen as you quiet your mind and help your mind and body feel safe and at ease.
Imagine that you are about to enter a beautiful garden or sanctuary.
This is a safe and peaceful place where your body can fully rest and restore itself.
Before you enter the sanctuary,
You have the opportunity to unburden yourself,
To let go of any stress,
Tension,
Or worry that you may still be holding.
Picture the entrance to this sanctuary.
Near the entrance is a very large and strong tree.
You can place anything that you don't need on the branches of this tree.
Place your worries,
Events from the day,
Ruminations,
To-do lists.
Now you are free to enter your sanctuary feeling a greater sense of ease and well-being.
Walk inside and take a look around.
Soak in the peace,
The tranquility,
And the safety of this place.
It might be a place you have been,
A place you would like to go,
Or just an imagined place in your mind.
Make it as real as possible by engaging your senses.
Take a look around and take in the scenery that surrounds you.
Notice the richness of the colors.
Take in the beauty of this place.
Feel sensations against your skin,
Whether the warmth of the sun,
Or a gentle breeze,
Sand under your feet,
Or something else.
Take in any aromas around you in this place and experience a deep sense of peace as you fully immerse yourself in this experience.
This place is just for you.
It is protected.
You cannot be disturbed.
Let your body experience the calm that comes with knowing the deep peace of such a place.
Know that this sense of peace is not just around you.
It is within you.
It is always there if you quiet the mind and go to that place of stillness within.
Your body knows how to relax,
And it knows just what it needs to replenish.
This is built into your biology.
As you create harmony of mind and body,
You let your body do what it naturally knows how to do.
Letting go,
Breathing in peace and calm.
Feeling these feelings with you as you drift into a deep and restorative sleep.
