Hello,
My name is Hillary Lafon and I'm so grateful you've joined me for this sleep meditation.
So take a moment to get yourself cozy,
Lying down.
Allow the pillows to comfort your head,
The sheets,
The blankets to be tucked in just right.
Make any last movements.
If there's anything on your mind,
Jot it down so you can take care of it tomorrow.
Make sure the room is dark,
Quiet and still.
When you're ready,
Close your eyes.
Take a few deep,
Long breaths.
If you're lying on your back,
Notice your stomach rise with each inhale.
And release all the air slowly with your exhale.
Take a few more deep,
Long breaths and allow your body to soften into the bed and the pillows,
Noticing any tension in the face,
Neck,
Shoulders.
Notice how your hands feel in your feet as you breathe deeply,
Allowing a wave of relaxation to wash over you.
Your day is done.
It is time to rest.
Sleep is a powerful experience that we all have,
No matter who you are.
Sleep allows our bodies to heal and our minds to sort through any problems so that we can create the future that we desire.
Meditation is a wonderful way for us to access a slower brain frequency state that is similar to when we are sleeping.
This allows for the creative brain to activate and begin the process of manifesting your desires.
Are you ready to get into a very relaxing state to allow yourself the deep sleep that you deserve?
Breathing deeply,
Relaxing completely.
So in your mind visualize there's a set of stairs going down in front of you.
Then walk towards the stairs,
Noticing at the bottom there's white sand.
Slowly walk down the stairs,
Counting 10,
9,
8,
Feeling so relaxed with each step,
7,
8,
6,
5,
Feeling more and more calm,
4,
More and more relaxed in the mind,
3,
2,
And 1.
As you step off the last step,
Feel the cool white sand under your feet.
It's so soft and cool.
You feel a warmth as it covers your toes.
Just relax and enjoy the feeling on the sand.
Now when you look up,
All you can see is more sand in front of you,
But you can hear the ocean.
Allow yourself to walk towards the sound of the ocean.
And as you walk you can feel the sun on your skin.
Perhaps you can feel a light breeze as well.
You notice the smell of the salty air.
And as you're looking around you see the ocean peak over the sand dune.
You're walking towards the ocean now and you notice the sand under your feet getting firmer because it's saturated with sea water.
And you get to the shore where the ocean meets the sand and you see little waves coming up and down,
Up and down.
As the waves come and go,
You see some things in the sand like shells,
Pieces of seaweed,
Your own footprints.
And you see a little piece of driftwood that's the perfect size for riding in the sand with.
Pick up this driftwood.
Now draw your name into the sand where it's moist.
Write out each letter,
Noticing the sound it makes as you scratch it through the sand.
Now step back and look at your name.
As you see your beautiful name that's carried you through your whole life,
You notice a little wave coming closer.
The wave catches part of your name and washes it away as it goes back into the ocean.
And then another wave comes and washes it away even more and another until all you can see is ripples in the sand where your name used to be.
Now continue walking along the beach,
Noticing the surroundings.
What kind of sounds do you hear?
Can you hear sea birds flying overhead?
Or the wind gently blowing?
Can you feel the warm sun on your skin?
How does the sand feel under your feet again?
Allow it to feel so nice.
Maybe you can even smell the smells of the ocean.
As you're walking you find a piece of fruit that's ready to eat.
Bite into it and notice how delicious it is.
Just be at the beach today enjoying your fruit.
Now as you walk you notice that you're ready for a little rest.
You look around and see there is a perfect spot for you to lie down and take a gentle nap in the life-giving sun rays.
So go ahead and lie down.
Before you close your eyes to rest you look out into the ocean,
Watching the horizon and how the ocean meets the sky.
This is the most beautiful scene you've ever witnessed.
As you gaze along the big blue and allow yourself to fall asleep naturally,
You listen very closely because it's very important for your overall well-being.
Sleeping is natural for everyone.
The only thing keeping you from getting the sleep that you deserve is your thoughts.
Sometimes you allow your mind to push you around making you restless when you get into bed.
Or thoughts keep coming louder and louder and repeat themselves over and over so that sometimes it's hard to relax.
But now you are in control of your mind.
So as you drift off to sleep if an unwanted thought arises in your mind simply say enough.
And that is final.
If another bothersome thought arises you immediately say enough.
You'll find that training the mind is like training a pet.
They learn from making mistakes and testing boundaries.
Yet they'll listen if you train them.
If you do not train your mind it will keep you up when you're trying to sleep.
So as you relax and soften and melt if any unwanted thoughts come into your mind simply say enough.
And focus on the breath.
Relaxing the body.
Feeling so comfortable,
Comforted and safe.
Feeling yourself to fall into a deep rejuvenating sleep.
Breathing deeply.
Relaxing completely.
Feel yourself getting heavier and heavier.
You're oh so tired.
And simply allow yourself to drift off.
If your mind has wandered come back to the breath and just breathe.
Knowing tomorrow you're going to wake up refreshed,
Ready for the day.
But for now it's just time to sleep.
And so I say to you sweet dreams and good night.
Good night.
