Hi,
This is Kate from Home To You Meditations and Home To You Healing.
Welcome to this guided meditation to help you to relax and enjoy a peaceful night's sleep.
Many things can interfere with our natural ability to fall asleep.
Sometimes even when we are physically tired and craving rest and sleep,
Our minds can remain busy and overactive.
And we can find it difficult to quiet the chatter.
The more that we try,
The harder it can become.
So let's just try now to release the struggle.
There is no pressure here.
It doesn't matter if you are awake or asleep.
You are going to relax and your body will get exactly the rest that it needs.
So get yourself into a comfortable position.
If you're in bed,
Snuggle down.
Gently close down your eyes.
Take a nice big deep breath in through your nose filling up your chest and your abdomen.
And sigh it out.
And another big deep breath in.
Hold this breath at the top just for a moment and then release the breath.
Good.
Now just one more big deep breath in through your nose.
Hold it at the top and breathe out.
Now take your attention to the top of your head.
Notice any sensations here,
Any tightness or discomfort.
And gently just relax the scalp on the top of your head.
Take your attention to your forehead and your eyes and just relax this area.
Notice now any tension in the back of your head and gently relax all the muscles here in the back of your head.
Release any tension from your face,
Your nose,
Your jaws,
Your mouth.
Feel all the muscles in your face gently softening and relaxing.
Relax your tongue.
Relax your throat,
The back of your neck.
Now take a big deep breath in for me and as you release the breath drop your shoulders.
Feel your shoulders soften,
Dropping down,
Relaxing.
You're safe and calm and relaxed.
Now take your attention to your arms,
Your elbows,
Your lower arms,
Your hands and your fingers and feel them now softening and relaxing,
Releasing any tension.
Take your attention to your chest,
Down into your tummy and your abdomen,
Releasing any tension,
Feeling the muscles softening and relaxing.
Feel all of your organs now relaxing,
Releasing any tension.
Releasing any tension in your abdomen,
Down into your pelvis,
Softening,
Relaxing,
Melting.
Now feel all the muscles in your back begin to relax,
In your upper back,
In your middle back,
In your lower back.
Feel all of these muscles soften,
Relax,
Releasing any tension out here.
And in your body beginning to sink deeper and deeper and deeper into the surface beneath you,
You're still feeling safe and calm and relaxed.
Feeling now the muscles in your sacrum and in your hips beginning to relax,
Your right hip softening,
Relaxing,
Your left hip softening and relaxing.
Now bring your attention to the muscles in your thighs at the front and the back and gently allow them to release any tension.
Feel them too softening and relaxing.
Relax your knees,
Relax your lower legs,
The calves and the shins,
Softening,
Relaxing,
Melting.
Feel yourself sinking deeper and deeper into the surface beneath you.
You're still feeling safe and calm and relaxed.
Now relax your ankles,
Your feet,
Your toes,
Feel your entire body now beginning to float,
Sinking deeper and deeper into the bed beneath you but yet you're feeling light,
Free,
Safe,
Calm,
Relaxed.
You have nothing to do now but rest,
Just rest.
It is so comfortable and so comforting in this safe space and as you slip into slumber you will know that you are perfectly held by the universe.
Breathe in,
Breathe out,
Breathe in,
Breathe out.
Sleep well precious one,
All is well.
Sleep well,
All is well.
You you you
