Welcome to this meditation created to guide you gently into a deep and restorative sleep.
This is your time to let go of the day and allow your mind and body to find complete relaxation.
As you settle into your bed feel the support beneath you,
Cradling you in comfort.
Close your eyes and take a long,
Slow,
Deep breath in through your nose,
Filling your lungs completely.
Hold it for a moment and then exhale softly through your mouth,
Letting out any tension.
Lay your breathing settle into a natural rhythm as you begin to relax.
Bring your awareness to your body,
Starting at your feet.
Notice any sensations,
Perhaps warmth,
Tingling or even coolness.
With your next exhale imagine any tension in your feet melting away.
Move your attention upward,
Slowly scanning your legs.
With each breath feel your calves,
Your knees,
Your thighs softening and releasing.
Bring your focus to your hips,
Necks and your lower back.
Let these areas relax deeply,
Sinking into the bed.
Now feel your abdomen rise and fall gently with your breath,
Releasing any tightness.
Shift your awareness to your chest and your shoulders.
Imagine a warm wave of relaxation washing over them,
Dissolving any tension.
Finally,
Bring your attention to your arms,
Hands,
Neck and face.
Let your jaw unclench,
Your eyes soften and your entire body feel heavy and at ease.
Imagine yourself standing in a serene,
Quiet place.
A gentle breeze surrounds you,
Soft and soothing.
With each exhale a layer of your day begins to peel away like a fine mist carried off by the breeze.
With your first exhale feel the physical tension of the day dissolve.
Any tightness in your muscles or heaviness in your body drifts away.
With your next breath release the mental noise,
The thoughts,
The to-do lists or worries that have been occupying your mind.
Watch them float away leaving your mind clearer and quieter.
On your next exhale let go of any emotional weight,
Picture frustrations,
Stress or lingering feelings lifting off your body and being carried gently away by the breeze.
With each new breath another layer peels away,
Feel yourself becoming lighter,
Freer and more open to rest.
Continue this process,
Letting go layer by layer until you feel only the essence of yourself.
Peaceful,
Calm and ready to sleep.
Now imagine yourself lying on a soft cloud.
The cloud supports your body completely,
Moulding perfectly to you.
Feel its gentle embrace as you sink deeper and deeper into it.
With each breath allow yourself to float further away from the concerns of the day.
The cloud carries you effortlessly into a space of quiet and stillness.
A warm golden light surrounding you,
Wrapping you in comfort and safety.
It's light soothes you,
Letting every part of you relax fully.
With every inhale the light spreads and soothes and with every exhale you move closer.
Closer to sleep.
As you continue to float,
Drifting closer and closer to sleep,
Your breathing is steady,
Your body is heavy and your mind is quiet.
Repeat silently,
I am safe,
I am at peace,
I am ready to let go and rest deeply.
Feel these words sink into your being as you slip further into relaxation.
As you approach sleep,
Remind yourself that you are free to let go completely.
You release the layers of the day and you are ready for deep,
Restorative rest.
Allow your body and mind to surrender to sleep,
Knowing you are safe,
Supported and at peace.
Good night.
