Welcome to this guided meditation.
My name is Irene.
This practice is designed to help you gently transition from the busyness of the day into a state of deep relaxation,
Preparing your body and mind for restful sleep.
I will guide you through this practice to help you release any tension,
Quiet your mind and allow yourself to drift off to a peaceful sleep.
Find a comfortable position lying down on your bed.
Feel free to adjust your pillows and blankets to create a cozy space that supports relaxation.
Once you are settled,
Let your eyes gently close and start bringing your attention inwards.
Begin by taking a few deep breaths,
Inhaling deeply through your nose and slowly exhaling through your mouth.
Feel the cool air entering your lungs and as you exhale,
Release any tension or stress from the day.
Let each breath be an invitation to let go,
To soften,
To unwind.
Now bring your awareness to your body,
Starting at your feet.
Notice any sensations there.
Allow your feet to relax completely as if they were sinking into your mattress.
Your thighs.
Letting your legs grow heavier with each breath.
Shift your focus to your hips and pelvis.
Allow this area to soften and release,
Letting go of any tension or tightness.
With each exhale,
Feel your hips sinking deeper into the bed,
Fully supported by the earth beneath you.
Move your awareness up to your abdomen.
If you like,
Place a hand gently on your belly and feel the natural rise and fall of your breath.
With each inhale,
Feel your belly expand and with each exhale,
Imagine any remaining tension just melting away.
Allow your breath to become a soothing wave,
Washing over you and calming every cell in your body.
Bring your attention to your chest and your heart center.
You may have been holding on to emotions,
Stress or worries here.
As you breathe in,
Imagine your chest opening up,
Creating space.
And as you breathe out,
Let go of any heaviness,
Releasing it with your breath.
Feel a deep sense of calm spreading through your chest,
Enveloping your heart with warmth and tranquility.
Now,
Let your focus move to your shoulders,
Neck and arms.
These areas often hold a lot of tension from the day's activities.
With each inhale,
Feel your shoulders and with each exhale,
Imagine the muscles just softening,
The muscles in your neck and in your arms.
Everything is becoming loose and relaxed.
Now,
Bring your awareness to your face.
Notice if you are clenching your jaw or holding tension around your eyes or forehead.
As you breathe,
Imagine your face becoming soft and smooth.
Allow your jaw to unclench,
Your eyes to rest gently in their sockets and your forehead to relax completely.
Feel the relaxation spreading throughout your entire head,
Leaving you feeling light and calm.
Now that your body is relaxed,
Bring your awareness to your mind.
Notice any thoughts that may still be lingering,
Things that happened today,
Plans for tomorrow or any worries that may be present.
Acknowledge these thoughts,
But imagine them as clouds drifting by in the sky.
With each breath,
Just let them float away,
Creating more space for calm and peace.
Now,
Bring your awareness to your breath.
Begin to lengthen your exhalations now,
Making them just a bit longer than your inhalations.
This signals to your body that it is safe to relax and to let go.
Feel yourself sinking deeper into your mattress with each exhale,
Your body becoming heavier,
More grounded.
As you continue to breathe slowly and deeply,
Gently repeat the following affirmations in your mind.
I am safe.
I am calm.
With each breath,
I release the day and embrace peace.
I am fully supported.
I am at ease.
If your mind starts to wander,
Gently bring it back to your breath.
Feel the gentle rise and fall of your belly,
The soothing rhythm of your breath.
There is nowhere else you need to be,
Nothing else you need to do right now.
Just breathe and rest.
As you continue this mindful breathing,
Allow yourself to feel gratitude for the comfort of your bed,
For this moment of peace and for the gift of rest.
Imagine yourself being wrapped in a cocoon of warmth and safety,
Where you are fully supported and cared for.
With each breath,
Repeat these affirmations softly in your mind.
I am grateful for this moment of peace.
I am ready to release and drift into deep restful sleep.
My body is calm.
My mind is quiet.
I am ready for sleep.
With each breath,
Feel yourself drifting closer and closer to sleep.
Your body is calm.
Your mind is quiet.
And you are ready to surrender to the night.
Trust that everything is as it should be.
Allow yourself to rest,
To rejuvenate and to drift off to a deep restorative sleep.
Sweet dreams.
