Lie down comfortably on your bed with your arms resting by your sides and your legs slightly apart.
You could gently close your eyes and begin to focus here on your breath.
Take a deep inhale through your nose,
Allowing your belly to rise and exhale slowly through the mouth,
Releasing any tension or stress that you're hanging onto from your day.
As you continue to breathe deeply and fully,
Bring your awareness into your body.
Notice any areas of tension or discomfort and allow your breath to soften and relax those areas,
Bringing a sense of ease,
Bringing a sense of comfort.
Now bring your attention into this present moment.
This is where you can let go of any thoughts or concerns from your day.
This is your time where you get to unwind and prepare yourself for a restful sleep.
You can release any worries about tomorrow,
Let go of any regrets from the past,
And just simply allow yourself to be present in the here and now.
As you lie on your bed,
Become aware of the sensation of your body sinking into the mattress.
Feel supported,
Feel held.
Allow yourself to fully surrender to the comfort and relaxation of your bed.
Imagine yourself in a peaceful,
Natural setting.
You could be on a serene beach,
In a lush forest,
Or perhaps a quiet meadow.
Can you visualize all the details of this place,
The colors,
The textures,
And the gentle sounds that surround you?
Let this visualization create a sense of tranquility and calmness within you.
As you immerse yourself in this serene environment,
Notice the natural rhythms around you,
The soft whisper of the wind,
The gentle rustling of leaves,
Or the distant sound of waves.
Allow these soothing sounds to lull you into a state of deep and full relaxation.
Imagine that a night sky appears above you.
Observe the moon and the stars,
Their gentle glow casting a peaceful light over the landscape.
Feel the serenity of the night embracing you,
Inviting you to let go of any remaining thoughts or concerns.
Shift your focus here to your breath once again.
Feel the coolness of the air as you inhale,
And the warmth as you exhale.
Allow your breath to become slower and more effortless,
As if you're riding gentle waves of relaxation.
With each inhale,
Imagine breathing in a soothing,
Peaceful energy.
Feel this energy spreading throughout your body,
Bringing a sense of calmness and tranquility.
With each exhale,
Release any tension,
Worry,
Or restlessness that may be lingering within you.
Take a moment to scan your body from your head all the way down to your toes.
Notice any areas of tension or discomfort.
As you exhale,
Imagine sending a wave of relaxation to those areas,
Allowing them to soften and release.
Bring your attention to your mind.
If any thoughts arise,
Simply observe them without judgment or attachment.
Imagine placing each thought on a soft,
Fluffy cloud and watching it gently drift away into the night sky.
Allow your mind to find a sense of clarity,
Of spaciousness.
As you continue to breathe deeply and relax,
Repeat the following affirmation silently.
I am calm.
I am at peace.
I am ready for a restful sleep.
I am calm.
I am at peace.
I am ready for a restful sleep.
Feel the truth and the power behind these words as you repeat them,
Affirming your intention to sleep peacefully.
You allow yourself to drift into a state of deep and full relaxation and surrender,
Ready to embrace sleep.
Rest so that your body and your mind know how to restore and rejuvenate themselves during this time of rest.
As we near the end of this meditation,
Express gratitude for the opportunity to relax and prepare for a peaceful night's sleep.
You appreciate the gift of rest and the healing power of a good night's sleep.
You could wiggle your toes and your fingers,
Start to settle yourself into a position that feels good,
Prepared to rest fully and completely as you drift and fall off into a gentle night's sleep.
