Good evening,
Welcome to this relaxing meditation to help you unwind and fall asleep.
If you're listening to this,
You've reached the end of your day.
All the tasks,
Conversations and events of the day are behind you.
And whatever you had planned for today is complete.
Until tomorrow,
There's nothing more for you to do.
No one needs anything from you right now.
You've done your best and now it's time to let go.
Enjoy the luxury of sinking into your cozy bed,
Allowing everything else to fade into the background.
These quiet hours of the night are entirely yours.
Find a comfortable position in which your body can fully relax.
Feel the points of contact while you're touching the mattress,
Perhaps at your feet,
Your legs,
Your arms,
Your upper body and shoulders.
Let your head rest gently on the pillow.
Enjoy the pleasant sense of safety and warmth.
Be grateful for having a quiet,
Peaceful place to fall asleep.
Take a slow,
Deep breath in and as you exhale,
Feel yourself sinking even deeper into the soft bed beneath you.
Allow your body to completely let go.
Breathe slowly while you start focusing on the gentle sensations of your body resting in the sheets.
Relax.
Feel the tension melting from your feet,
Your lower legs,
Your upper legs and your hips.
Let your belly and lower back soften into the mattress.
With every breath,
Your day fades further into the background,
Making room for the peaceful silence of the night.
Feel the subtle movement of your chest as you breathe.
Relax your back.
Now bring your awareness to your upper arms.
Down through your forearms and hands.
Let go of any tightness in your shoulders.
Relax.
Soften your jaw and ease your neck.
Let your whole face relax and release.
Soften your eyes and your ears.
Gently smooth your forehead.
Your whole body is calm and relaxed as you get sleepier and sleepier.
Your breath is deep and steady.
Imagine you are standing at the top of a staircase.
Ten gently lit steps leading you down into relaxation.
With every exhale,
You take one step down the staircase.
Ten.
Breathe in and out slowly.
Nine.
Ten.
You take another step down the staircase.
With each step,
You move further down into relaxation.
Seven.
Release any remaining tension from your body.
Six.
You are feeling sleepier and sleepier.
Five.
Your body is calm and at ease.
Four.
Your breathing is slow and relaxed.
Three.
You let everything go.
Going deeper and deeper into relaxation.
One.
Then,
Nothing can disturb you down here anymore.
Zero.
Sense how you are stepping onto a wonderfully soft cloud.
This is the place for you to rest.
Sleep well and sweet dreams.
