Actress Thomas Decker says,
Sleep is like the golden chain that binds our health and body together.
He is right.
We all need sleep to rest,
Recuperate and rejuvenate.
Guided sleep relaxation is a natural sleep aid that will help you unwind and simply sleep.
Listen to this meditation anytime you need to drift easily into deep,
Healthy sleep.
Do you find that your mind is busy and full of thoughts that keep you from going to sleep?
This sleep relaxation will allow you to put a time limit on the thinking you do before sleeping and teach you how to quiet your mind and fall asleep.
You may wish to get a notepad by your bed so you can quickly write down important things you must remember.
Once they are written down,
You no longer need to worry about them and can sleep,
Knowing that you can review your notepad in the morning.
During the first part of our sleep meditation,
You may wish to jot down important things that need to be done tomorrow.
Any thoughts that are difficult for you to let go can be written down to deal with later.
Remember that once you start to clear your mind for sleep,
The notepad must be put away.
This guided sleep meditation will help you to fall into a deep,
Restful sleep.
Begin by lying on your back with your hands on your thighs or at your sides.
You can change positions anytime you need to in order to be more comfortable,
But start by lying on your back for now.
Have your pen and notepad ready.
Mentally scan your body for areas of tension.
Make note of how your body feels.
During this sleep relaxation session,
You will focus on releasing any tension in your body and on quieting the mind.
Once the mind is calm and peaceful,
You will easily drift into pleasant,
Restful sleep.
Breathe in,
Drawing in life-giving air and relaxation.
Exhale slowly,
Expelling any tension.
You might have thoughts about things you did today or things you need to do tomorrow.
Perhaps you are worried about something or someone.
Now is the time to clear your mind for sleep,
So tomorrow you will be refreshed and strong and can handle your duties and roles.
Now take a few moments to do the thinking you need to do before you sleep.
Focus now on anything you need or want to think about before you go to sleep.
I will give you two minutes.
And for two minutes,
Do any worrying or thinking you decide to do and jot down your thoughts or to-do list so that you can tackle them in the morning.
Good night.
Now,
Put your pen and paper away and let's start.
There is nothing else you need to be doing at this moment.
Anything you need to be thinking,
Except calm,
Relaxed thoughts.
Notice how your body feels right now.
Where in your body is today's tension stored?
Focus your attention on the part of your body that feels most tense.
Focus in on one small area of tension.
Breathe in deeply and then let that tension go as you breathe out with a sigh.
Notice where your body feels most relaxed.
Let that feeling of relaxation grow with each breath,
Spreading further and further the feeling of relaxation.
Feel your attention drifting as you become sleepy and calm.
For the next few moments,
You can choose to focus on counting and become more relaxed as each number passes through your mind.
Focus your attention on the number one.
As you count from one to ten,
You will become more deeply relaxed.
As you relax,
You can allow your mind to drift into pleasant,
Refreshing sleep.
Realize each number on your mental screen.
Count slowly with me.
One,
Focusing on the number one.
Two,
You are more deeply relaxed.
Deeper and deeper,
Calm,
Peaceful.
Three,
Feel all the tension leaving your body.
Relaxation filling your body and mind.
Focusing just on the numbers.
Picture in your mind number four.
Very relaxed,
Calm,
Tingly feeling of relaxation in your arms and legs.
Very heavy,
Pleasantly heavy and relaxed.
Concentrating on number five as you drift deeper and deeper,
Calm,
Sleep washing over you,
Peaceful over the clouds.
Six,
Deeply relaxed and infinitely comfortable on white clouds.
Seven,
Your body and mind are very calm.
Eight,
So very pleasant and heavy.
Clouds are carrying you in the sky.
Nine,
Allowing your mind to drift easily,
No direction,
Floating with the clouds,
Relaxing.
Ten,
You are deeply relaxed.
Now you may count back down from ten to one.
When you reach one,
You will be fully relaxed and drift into deep sleep.
When I say start,
Slowly count on your own while I continue to talk.
Focus only on the numbers while I describe the relaxation experience.
Start now at ten and very slowly focus on nine and keep going on your own.
As you become deeply relaxed,
Warm,
Heavy,
Peaceful,
Comfortable,
Sleep is coming,
Pleasant and calm.
It is embracing you like a white fluffy cloud.
You are drifting,
Drifting,
Accepting.
Sleep is your friend,
Feeling very good and peaceful,
At peace with yourself,
Confident,
Relaxing,
Nurturing.
Refreshing sleep is coming to you.
Your relaxation expands to every cell of your body,
Deeply relaxed.
Sleep deeply,
Calm and relaxed,
Quiet,
Smooth,
Even breathing,
Warm and calm,
Relaxed,
Peaceful,
Relaxed,
Allowing yourself to drift into deep sleep,
Deep pleasant sleep.
Be peaceful over the clouds,
Go to sleep.
Namaste.
Namaste.
