Welcome to your guided meditation.
This meditation is intended to help you find tranquility and drift into a deep and restful sleep.
Make yourself comfortable in your bed,
Close your eyes,
And take a deep breath in and exhale,
Letting go of any worries or distractions from the day.
This is your time to relax and rejuvenate.
Continue to breathe,
Inhaling through the nose and exhaling through the mouth.
Find your own rhythm here.
Shifting our focus now to the body,
Starting with the toes.
Imagine a warm gentle wave of relaxation,
Washing over them,
Releasing any tension.
Feel your toes becoming heavy and relaxed,
Moving your attention to your feet and your ankles.
Visualize that same soothing wave moving upward,
Slowly covering your feet and your ankles,
Letting go of any stress or any discomfort.
Continue this process,
Moving through your body,
Up your legs,
Releasing the tension from your calves,
Your knees,
Your thighs,
Releasing that tension from your hips,
From your stomach.
Imagining that warmth of relaxation,
Going up your hands to your wrists and moving up your arms to your shoulders and then traveling across your chest,
Slowly moving to your neck and traveling across your face,
Around the ears,
The nose,
The cheeks,
The lips,
The forehead.
Feeling the wave completely surrounding your entire body,
Providing a safe and warm place for you to sleep and rest.
Going deeper and deeper,
Feel your entire body becoming lighter and lighter and more at ease.
You might bring your attention now back to your breath,
Inhaling deeply,
Counting to four and exhale,
Two,
Three,
Four,
Exhale.
Breathing in that peace and exhaling any remaining tension from the day.
Imagine yourself in a serene place such as a beautiful beach,
Quiet forest,
Or a calm lake.
Find your place here.
Allow your imagination to picture the details of this place,
The colors,
The sounds,
The smell,
The air around your body.
Allow your mind to transport you to this place.
Visualize in your scene a cloudy night,
Imagining each worry or stressor from the day as a cloud in the sky and as you exhale,
Watch the stars slowly fade and disappear,
Leaving you with a clear,
Starry,
Peaceful sky.
Take a moment to reflect on the positive aspects of your day and the things you feel grateful for.
Focus on the warmth and contentment that these thoughts bring,
The little things,
The people,
The opportunities.
Once more,
Bring your attention to your body,
Scanning yourself from the toes to the top of the head,
Noticing any lingering tension and sending your breath,
Your awareness to that area.
Allow the tension to dissolve with each exhale,
Inhaling deeply through the nose and slowly through the mouth.
Repeat the following affirmations to yourself.
I am safe.
I am at peace.
I am ready to sleep deeply.
I am safe.
I am at peace.
I am ready to sleep deeply.
I am safe.
I am at peace.
I am ready to sleep deeply.
I am safe.
I am at peace.
I am ready to sleep deeply.
As you drift into a peaceful sleep,
Remember that you have the power to let go of today's worries,
To find serenity and stillness within yourself.
Trust in the healing power of rest.
Drifting.
Loving today.
Sweet dreams and good night.
