Hi there,
And welcome to this pre-sleep meditation.
This meditation is designed to be listened to right before you put your head down on your pillow and go to sleep.
Find yourself somewhere comfortable to sit,
Whether it be in a chair beside your bed,
Or maybe sitting up in bed.
Somewhere where your back is supported,
But somewhere where you're close to bed so you can lay down as soon as we've finished,
So you can snuggle down and go straight off to sleep.
Hopefully you've now found that spot,
That place where you can just sit comfortably,
Close your eyes,
Allow your hands to come to rest wherever they feel just right for you and allow yourself to start to relax.
Just allow yourself to start to relax.
Settle into a nice deep breathing rhythm,
Slightly deeper than you'd normally breathe,
But not so deep as to be forced.
Allow yourself to just relax down,
Letting your neck and your shoulders relax,
Letting your back relax and your arms just hang heavy wherever they've sat.
Allow yourself to relax.
Allow yourself to just let go.
In a moment,
I'm going to count down from 10 to 1.
Each time I do,
We're going to take a breath in and a breath out.
You'll hear me breathe in and breathe out because I'm going to accentuate it so you know when I'm breathing.
I will take a breath in,
I will say,
Breathe in,
I will take a breath in,
Count the number that we're on,
And then I will say,
Breathe out,
And we'll take the breath out.
With each breath in,
You can feel love and gratitude pouring towards you.
With each breath out,
You can let go of the stresses and tensions of the day and feel more and more relaxed with each number that we go down.
So here we go.
Breathing in.
10.
Breathing out.
Breathing in.
9.
Breathing out.
More and more relaxed with every breath out we take.
Breathing in.
8.
Breathing out.
Breathing in.
7.
Breathing out.
Allowing your shoulders and your neck and your back to just drop and relax.
Breathing in.
6.
Breathing out.
Breathing in.
5.
Breathing out.
More and more relaxed with every breath out.
Breathing in.
4.
Breathing out.
Breathing in.
3.
Breathing out.
Letting both your mind and your body relaxed with every breath.
Breathing in.
2.
Breathing out.
Breathing in.
1.
A real deep breath out letting everything go.
As you settle now back into your nice breathing pattern,
Just your nice calm relaxed breathing pattern.
Feeling more relaxed with every moment that passes.
The more relaxed you feel,
The more like sleep you feel.
The more like sleep you feel,
The more relaxed you feel.
And the more relaxed you feel,
The more like sleep you feel.
The more relaxed you feel.
For the next couple of moments we are going to focus on three words.
I just want you to repeat them slowly and calmly to yourself.
Just to really set your mind up for sleep.
Those three words are rest,
Relax,
Reset.
Rest,
Relax,
Reset.
Rest,
Relax,
Reset.
Just take a couple of moments to repeat those words nice and slowly to yourself.
It might also seem that you are repeating them yourself to yourself in a really tired voice.
Rest,
Relax,
Reset.
Rest,
Relax,
Reset.
Now it's time for you to sleep.
It's time to turn off this meditation.
Cuddle down into your bed and allow yourself to relax and drift off to sleep.
Enjoy your night.
Good night.
