Peaceful Sleep

Music This is Kate James.

You're listening to the Peaceful Sleep Meditation.

This meditation will help you to deeply relax,

Preparing your body and mind for a peaceful sleep.

Music Begin by moving into a comfortable position.

Music Take a moment now to become aware of everything around you.

Music Pay attention to any sounds you can hear.

Music Notice the feeling of the air and your bedclothes or your clothing against your skin.

Music And feel the weight of your body resting on the bed.

Music With your eyes closed,

You may even begin to notice the thoughts and emotions that are present.

Music Without trying to change anything,

Just become aware of everything you're experiencing.

Music Give yourself permission now to let go of the experiences of the day.

Music Imagine you can easily leave behind any worries or concerns that have been in your thoughts during the day.

Music There is nothing you need to do with them for now.

Music Allow yourself to begin to relax by taking a few deep breaths.

Music Take a deep breath into the belly and breathe out with an audible sigh.

Music Make your out-breath a little longer and slower than it usually is to help engage the body's natural relaxation response.

Music Take another deep breath like this.

Breathing in deeply and breathing out with a long slow sigh breath.

Letting go of everything that isn't needed for this time of peaceful sleep.

Music As we go through the meditation,

You may become aware that there are thoughts still present.

Music Don't be concerned by these thoughts.

Music It's natural for your mind to wander during meditation.

Music And you may even find that there are times when your attention drifts off completely.

Music Trust that the mind will fall quiet once your body is deeply relaxed.

Music Take a moment now to focus on the heart area.

Music And as you breathe into the heart space,

Make a connection with the feeling of compassion.

Music Take the time to extend some kindness towards yourself as you come to the close of another day.

Music Bring to mind one thing that went well today,

Even if it's just something small.

Music Practicing gratitude at the end of each day helps to bring about a more peaceful state of mind.

Music Bring your awareness into your body now and notice anything you're experiencing.

Music You might become aware of parts of the body that are cooler or warmer.

Music Or maybe you notice some tingling sensation.

Music Just allowing everything to be as it is.

Music And now take your attention to the tops of the feet and the soles of the feet.

Music Become aware of your toes,

Your heels and your ankles and then allowing your feet to completely relax.

Music Bring a feeling of softness into the calves,

The shins and the knees.

Music Relax the front of the thighs,

The inner and outer thighs,

The backs of the thighs.

Music Allowing your legs to feel heavy as they begin to sink into the surface you're resting on.

Let go of any tension through the buttocks and hips.

Allowing each and every muscle to soften.

Bring your awareness to the abdomen.

Feel the muscles of the abdomen completely relaxed,

Softening all the way through to your back.

Music Scanning from the base of your spine up the back.

Let go of any tightness in each of the tiny muscles from the bottom of your back right up to the shoulders.

Music Take the breath into the chest area and breathe the softness into this space.

Scan down your arms,

Noticing that they now feel heavy and relaxed.

Bring your awareness to your hands,

Your thumbs and each of your fingers.

Music Even the skin on the palms of your hands now feeling soft.

Music Let go of any tightness at the sides of the neck,

The back of the neck and the front of the neck.

Music Soften the muscles across the forehead.

Let go of any tightness in your temples and completely relax the small muscles around the eyes and into your cheeks.

Music Release any tension you're holding in your jaw and let your tongue and lips feel soft.

All of the muscles in your face are now completely relaxed.

Imagine an expression of pure calm on your face.

Notice now that your entire body feels soft,

Completely at peace.

Let yourself sink into the experience of deep and soothing relaxation.

Music In that state of deep relaxation,

Notice how your body begins to feel heavy.

Feel the heaviness in all parts of the body.

The head is heavy.

The limbs are heavy.

The torso is heavy.

The whole body is heavy and relaxed.

Music Embrace this beautiful feeling of relaxation,

Allowing yourself to surrender into a deep state of rest.

Feeling completely at peace,

Totally relaxed.

Trust that you are now in a safe and beautiful space,

Conducive to a good night's sleep.

Know that there is nothing to be concerned about.

Even if your sleep is not perfect.

Listen quietly to the music,

Knowing that when you are ready,

You'll drift off into a peaceful sleep.

Music Embrace this beautiful feeling of relaxation,

Allowing yourself to surrender into a good night's sleep.

Music Embrace this beautiful feeling of relaxation,

Allowing yourself to surrender into a good night's sleep.

Music Embrace this beautiful feeling of relaxation,

Allowing yourself to surrender into a good night's sleep.

Music Embrace this beautiful feeling of relaxation,

Allowing yourself to surrender into a good night's sleep.

Music Embrace this beautiful feeling of relaxation,

Allowing yourself to surrender into a good night's sleep.

Music Embrace this beautiful feeling of relaxation,

Allowing yourself to surrender into a good night's sleep.

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