Hello my name is Heather and I'm so grateful to be your guide this evening for this meditation designed to enable you to energetically surrender into a deep peaceful and healing sleep.
I invite you to set the intention to use this time to just rest and allow your body to restore.
You will naturally fall into the ebbs and flows of sleep when your body and mind are ready.
You don't need to try to get to sleep.
You don't need to try to do anything at all during this time.
All you need to do right now is to make yourself as comfortable as you possibly can wherever you may be sleeping tonight and allow your body to soften,
Let loose,
Relax as you listen to the sound of my voice.
Let's take three deep conscious breaths together to anchor into the body and into this present moment.
So take a nice deep breath in through your nose,
Hold it for just a few seconds and breathe out releasing any residual tension,
Any resistance.
Just having the intention to let go of anything that is not serving us as we release the breath.
Let's do that again.
Another deep breath in through your nose,
Hold it for a few seconds and breathe out feeling your body releasing,
Relaxing,
Letting go.
And just one more time together.
Take a deep breath in through the nose,
Hold it and breathe out slowly.
That's perfect.
Let your breathing return to a natural,
Relaxed rhythm.
And during this meditation you can bring your attention back to your breath at any time and when you do maybe just slowing down the rate of your breathing very slightly and noticing how extending your out-breath has a subtle soothing,
Relaxing effect on the body.
Now bring your attention to your feet.
Notice any sensations in your toes,
Your heels,
The soles of your feet.
Notice the space around your feet.
Just feel your feet.
Don't think about them,
Just see if you can feel their energy.
Bring your attention up to your ankles,
Your lower legs,
The shins,
Calves,
The contact they make with the bed.
Any sensations that may be present.
Try to just witness any sensations you may notice.
Just allow them without labelling them as good or bad.
Just notice the feeling.
Move up to the knees.
Notice the space your knees take up.
The shape of your knees.
The awareness of your knees.
Bring your attention to your upper legs.
Notice.
Relax the legs.
Let them feel heavier.
Bring your attention to your stomach.
Be aware of any sensations here.
Breathe relaxation into your stomach.
Feel any tension melt away.
Bring your attention to your lower back.
To your upper back.
Notice.
Relax your back as much as you can.
Your shoulders.
Noticing how your shoulders are resting and seeing if you can relax them even 10% more.
Let them feel even heavier.
More relaxed.
More at ease.
Bring your attention to your chest.
To the space inside your chest.
To any movement.
Any sensations.
However subtle.
Relax the chest.
Bring your awareness to your arms.
Your upper arms.
Your elbows.
Your lower arms.
Your wrists.
Your right hand.
The fingers on your right hand.
The space around your fingers.
Your left hand.
The fingers on your left hand.
The space around your fingers.
Moving up now to your head.
Notice your neck.
Your chin.
Your jaw.
Your mouth.
Any sensations or taste in the mouth.
Your nose.
Anything you can smell.
Your ears.
Any sounds you can hear.
Accepting and allowing any sounds to carry you deeper and deeper into relaxation.
Ready for sleep.
Bring your attention to your eyes.
Notice how your eyes are soft and gently resting.
Bring your attention to your eyelids.
The eyelashes.
Eyebrows.
All the tiny muscles in and around the eyes.
Completely relaxed.
Loose.
At ease.
Notice your forehead.
The top of your head.
Any sensations around the head.
Bring your attention to the space just above the crown of your head.
This is the location of the seventh major energy centre of the body.
The crown chakra.
I invite you to imagine a white or violet sphere of light at the top of your head.
This soft light is incredibly soothing and calming.
As you bring your attention to it it expands now and begins to infuse every cell of your body with its pure healing light.
The light moves down through your body.
Through every part of your body.
Through every organ.
Every system.
Every cell and fibre of your body is calmed,
Soothed,
Eased,
Balanced and relaxed by this healing white light.
That's wonderful.
And now that you're feeling so calm,
So soothed,
Peaceful and relaxed.
It's just so easy now to allow yourself to drift deeper and deeper into sleep.
I invite you to imagine that there are ten steps in front of you.
And these steps lead down to a beautiful place where you feel completely relaxed,
Very peaceful and safe.
This could be a real place you visited or somewhere completely imagined.
Maybe it's a beach or a garden or absolutely anywhere you would love to be.
I'm going to guide you down these steps and you'll go deeper and deeper into sleep.
You are completely safe and always in control.
You are free to bring yourself easily back to full consciousness at any time if you should want or need to.
I want you to imagine you are moving on to step ten as you begin to feel more and more relaxed.
You can see your feet,
Hear your feet and even feel your feet moving on to step nine as you go even deeper.
You're moving on to step eight,
Going deeper into this blissful awareness of yourself with every heartbeat.
You're taking step seven,
Feeling more and more relaxed as you focus on the sound of my voice.
You're taking step six,
Going deeper into this calm,
Peaceful state and it feels wonderful.
You're taking step five,
You're already halfway down and when you reach the bottom you'll be at least twice as relaxed and sleepy as you are already.
You're taking step four as every muscle,
Every nerve lets loose and you go deeper.
You're taking step three,
Feeling incredibly calm and peaceful.
You're taking step two,
Sinking,
Drifting deeper and deeper.
You're taking step one,
Just go deeper,
Sink deeper,
Drift deeper and deeper into this blissful connection with yourself,
With your own inner peace.
That's perfect.
You get to sleep deeply now.
You get to sleep.
You sleep.
Relax,
Relax,
Relax and sleep.
When you wake up you will be feeling refreshed,
Revitalized,
Re-energized and so excited to start a bright new day.
You will feel amazing.
You will feel so happy and at the same time calm and rested and ready to handle anything that life sends your way.
So just sleep.
Sleep.
Sleep.
