Welcome to this guided meditation to calm and nurture you as you fall into deeply restful sleep.
I will be your guide as we move from the activities of the day into a cocoon of the most peaceful nourishing relaxation from which we will descend into a place of deeply blissful sleep.
Make sure that you are warm and cozy and that you are fully supported by your bed or your preferred location for inviting sleep or deep rest.
Ensure that your head and neck are supported by a comfortable pillow and that your body is warm enough.
A cozy blanket brings a feeling of weight and steadiness to the body or you may prefer a lovely thick comforter to cover you if you are in bed.
Get really,
Really comfortable and prepare body and mind for deep and restful sleep.
Now begin to notice if there is any tension in your face.
Invite a release to the little muscles around your eyes and let the tension go there.
Close your eyes.
Now soften the temples,
The eyebrows and the cheekbones.
Extend that release to the ears and imagine the very inner area of the ears releasing and draining downwards.
All tension melting away.
Soften the jaw,
The inside of the cheeks and the tongue.
Release any tension from the entire lower face and mouth.
Now are you still in your most comfortable sleep or deep rest position?
With all the tension draining from your face,
The most expressive and outward area of your body,
You may find that you want to change your position just a little.
Do you want to curl up into a cozy ball or maybe you want to turn onto your stomach or just give your arms and legs more space?
Find the most nurturing position for deep,
Deep rest.
The best possible way for you to feel safe and warm and relaxed and comfortable.
Now bring your attention to your breath.
Notice your breath as it flows steadily,
Rhythmically in and out of your body.
Begin to follow this smooth,
Steady flow of breath.
It will lead you into a deeper sense of peace and rest.
Notice the inhalation and notice the exhalation.
A smooth,
Rhythmical pattern gliding in and gliding out.
On your next inhalation,
Prepare to make your exhalation just a little longer.
Allow the air to leave your body in a long,
Slow,
Steady flow.
With each longer exhalation,
Sense a softening sensation descending over your entire being.
This softening is the breath preparing your mind and body for deep,
Deep rest and rejuvenating sleep.
You are moving gently downwards,
Shedding layer after layer of tension ever so softly towards the blissful place of your most peaceful,
Restful dreams.
For your last thoughts of the day,
Bring to mind something that happened today for which you are grateful.
A small act of kindness maybe,
A nice meeting with a friend,
Time with your children or partner,
Or simply observing a small wonder from the natural world.
Any moments of gratitude from your day that brought joy,
Connection,
And a little slice of beauty to your world.
Now,
Mentally gather those moments and bring them to your heart space.
You can place a hand to your heart now if you wish to seal those moments there,
Or in your mind's eye,
Just witness all those little parts of your day like snapshots placed in a collage near your heart.
As you see or feel these moments,
Imagine them surrounded by a pure golden light,
Light that glows at your heart space and gradually moves downwards and outwards from this place,
Extending throughout your entire body.
This golden light of gratitude becomes brighter and brighter,
And as it does so,
The warm glow melts over your body,
Softening,
Melting,
And shedding more and more layers of tension,
Allowing you to experience more and more peace as you descend slowly downwards into sleep.
You are traveling now towards the comfort of sleep.
Your journey is almost complete.
You are almost at the destination of dreams and ease and blissful rejuvenation.
Can you shed any more layers here?
Can you descend just a little more into complete relaxation?
Your body is so heavy now,
Heavy with relaxation,
Tension released,
Tension released,
Sense of comfort as you allow yourself to be so,
So sleepy now.
As you descend along the last small steps of your journey and fall into a deep,
Restful,
And beautifully restoring sleep,
You breathe into this place of sleep rhythmically,
Like gentle waves lapping onto a shore of white sand.
Your breath becomes the waves,
And soon you are softly riding these gentle waves to a place of total comfort,
A dreamlike state of pure bliss.
The golden light which has melted over your entire body will hold you as you sleep,
Or of its beauty and nurturing glow will stay with you as you become one with the waves of sleep until morning.
Sweet dreams and namaste.
