Welcome to this sleep meditation from the Priority Academy.
Find yourself a really comfortable spot.
Cuddle yourself down.
Get really really comfortable.
Make sure your pillow is correct,
That your head is nice and comfortable.
Even have a wriggle about a bit and really settle down into where you are going to sleep.
Make sure that the temperature is just right for you,
Not too hot,
Not too cold.
Somewhere that you know you're just going to be able to drift off.
And as you listen to my voice,
Just follow through with the instructions.
And allow yourself to relax.
Allow yourself to relax.
First of all,
Just focus on your breathing.
Just concentrate on taking nice normal deep breaths.
You know,
The type of breath that you take just before falling asleep.
That big deep breath in.
And the big exhale that allows you to relax a bit more.
And then settle in to a nice deep breathing rhythm.
Just breathing in and out.
Taking in relaxed feelings.
And breathing out all the stresses and tensions of the day.
And letting them disappear off into the atmosphere.
Breathing in calm,
Peaceful,
Relaxed feelings.
And breathing out the stresses and tensions of the day.
And allowing them to disappear off into the atmosphere.
Now place all of your focus down on your feet.
Start at your toes.
And feel them relax.
Give them a bit of a wiggle if you like.
And feel them relax.
Feel the muscles and the tendons and the sinews just relax down.
And as you move up your feet,
Allowing your feet to relax.
It's almost like a nice warm blanket is being pulled across your feet.
Warm and snug.
Completely relaxed.
Completely relaxing.
Follow that up into your heels and up into your ankles,
Allowing each and every muscle and tendon to relax.
You might even feel the start of a tingling as it relaxes more and more.
You move up into your calves and you feel that nice warm blanket.
Starting to pull up your legs.
Warming,
Calming and relaxing your muscles as it goes.
And as that pulls up over your calves you relax even more.
So that then pulls up to your knees.
Feel that warm blanket just pull again slightly up over your knees.
Allowing your knees to relax.
Allowing everything in your lower legs to now completely relax.
As that blanket follows up and over your thighs,
Up around your hamstrings,
Allowing everything in there to relax.
Allowing those thigh muscles just to let go.
The hamstrings just to relax and let go.
Allowing everything to just let go.
With every centimetre,
Every inch that that blanket creeps up over your thighs you relax even more.
As your body relaxes so does your mind.
The more relaxed you feel the better you feel.
And the better you feel the more relaxed you feel.
And the more relaxed you feel the sleepier you feel.
The sleepier you feel the more relaxed you feel.
As that blanket approaches the top of your thighs and covers your hips and your bum,
Your pelvic area.
Just letting everything relax down.
Everything is calm.
Everything is relaxed.
Just letting everything go as you start to feel sleep drifting upon you.
And as you start to feel sleep drifting upon you.
Just let it go.
Just let it be.
Now we go up as the blanket pulls up a little bit further over your lower stomach and your lower back.
Warming and calming those areas.
Allowing those areas just to relax.
You can feel the muscles in those areas just absolutely let go.
Absolutely relax.
It's that warmness that's just right for you.
It's not too hot,
It's not too cold,
It's perfect just for you.
It's the perfect temperature to let those muscles go.
To let those tendons and sinews just relax.
And as you continue to breathe that blanket pulls itself a bit further up as it approaches your lower chest and your lower shoulders.
Covering the middle of your back and again letting those muscles in the middle of your back relax.
As it pulls up over your chest the muscles that may have been tight before now are allowed to relax in your chest.
And that blanket pulls up around your shoulders.
Up over your shoulder blades and into your shoulders as it meets with the blanket that's coming up your front and meets at your shoulders.
It warms and calms your shoulders and they start to relax.
All the muscles in your shoulders just letting go.
All the muscles in your shoulders just relaxing.
As that does so you relax even further.
You may be feeling completely sleepy now,
You may not,
You may still be just relaxing down.
Wherever you are that's okay.
Just allow yourself to let go and allow yourself to relax.
You can feel the relaxation starting your fingertips as it moves up both hands across your fingers,
Across your muscles,
Into your hands,
The back of your hand,
The palm of your hand.
You can give your fingers a little wiggle just to allow them to relax if you choose.
Allowing that just to relax down,
Allowing that just to let go.
As that heads up into your wrists,
Up into your forearms,
Allowing all of the muscles in your arms to relax.
It goes up over your elbows and into your upper arms and meets at your shoulders as you adjust to allow your arms to relax and fall heavy.
Fall heavy onto the bed as they are so relaxed.
Now that blanket pulls up around your neck,
Nice and normal feeling up around the front of your neck and then around the back of your neck as you let everything relax around your neck.
As your neck relaxes you relax even further.
Allowing your face to relax,
Your jaw to relax,
Your cheeks,
Your eyes to be firmly closed.
Your forehead to relax as that relaxation creeps up the back of your head and finally meets at the top of your head.
And you're completely let her relaxed,
Drifting off to sleep.
And now I'm going to count down from 10 to 1.
And with each number I count down,
Allow your mind to relax a little more.
And when I get to 1,
You'll drift off and be asleep.
You can listen to the waves crashing in the background,
Relaxing you down.
And they will continue as you drift off to sleep,
As they allow you to drift into that nice deep sleep.
A place of being fully rested.
A place of being fully asleep.
So we start at number 10,
Already feeling relaxed.
Down to 9 and then 8.
More and more relaxed with every number I go down.
More and more relaxed with every number I go down.
As we go down to 7 and down to 6.
Feeling sleepy and tired.
Not allowing yourself to drift off to sleep.
Just allowing yourself to let go.
As we go down to 5 and 4.
Finding that place that is so special.
That place of pure relaxation.
Where you can just drift off to sleep.
Down to 3,
Completely relaxed now.
Down to 2,
Deeper and deeper into relaxation.
Deeper and deeper into sleep.
And down to 1,
Drifting off to sleep.
Allowing yourself to just let go now.
As you listen to the sound of the waves in the background.
You can now get a good night's sleep.
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