Hi,
Hello and welcome.
My name is Julie and today I'm going to guide you down into a restful and cleansing deep sleep with a simple sleep meditation.
Before we begin,
I invite you to take a comfortable position in your bed,
Any position that works for you.
If you feel the need to move later on in this meditation,
You can feel free to make any movements you like.
Sometimes,
More often than we like,
A busy mind tries to keep us from crossing over from waking into sleeping.
It's very normal to have many thoughts close to bedtime.
So in this meditation,
You can give yourself a moment to think about these worries.
One moment before bed to think about these things that worry you and then let them go.
I'll give you a moment now to go through any worries,
Any concerns that you have.
Think about them as hard as you can,
Anything that is stuck in your mind.
When you do this,
Give each thought exactly one chance to pass through your mind and now let them go.
As a thought or worry comes up in your mind,
Think about it,
Acknowledge it and tell that thought to leave.
Allow the thought,
Acknowledge the worry and then let it go.
Continue for a moment,
Think your thoughts,
Give them a chance to present themselves and say,
Now it's time for you to go.
As you watch these thoughts coming and going,
Notice that they get less repetitive.
You're emptying these thoughts out,
You're actively letting them go.
If something comes up that you've already thought about,
Let it go once and for all.
Tell it,
I deserve restful sleep.
You have a little moment to think about anything that's left and then let it go completely.
Restful sleep is natural and you deserve restful sleep.
Everyone does.
As your daily concerns fade and become less aggressive in your mind,
You can notice your body feels lighter.
You find that your mind too feels lighter.
You can feel yourself floating on this lightness.
This is the most relaxed you've felt all day.
If you like,
You can bring your attention to your breath.
Your breath is very gentle.
It can remind you of a calm breeze,
A serene ocean,
Maybe a stream trickling by.
Your breath is very similar to these rhythms in nature because your breath is the most natural thing in this world.
You can notice your breath has become a little bit slower.
You see you are very relaxed and ready to doze off,
Drift off into a beautiful sleep.
Your body enjoys this relaxed,
Slow breathing,
This slower pace,
This relaxed sensation.
Your mind enjoys this relaxation.
It enjoys having let go of all those thoughts.
Allow your mind to drift and wander.
Allow your mind to rest on your soft pillow.
Feel your pillow and feel its softness supporting you.
Feel how it was created just for you,
To rest your head upon it.
Your pillow was designed by someone just for this purpose.
To rest,
To support you,
To have a happy night's sleep every night.
Give thanks to the creator of this soft,
Comfy pillow.
Know that it will help you get a restful night's sleep.
Allow the sound of my voice to become a bit more distant and find the sensations of sleep coming closer.
When you approach sleep,
Your brainwaves slow down and you can feel the frequency of sleep roll into your mind.
It's a very pleasant feeling.
These gentle sensations are very natural.
You can sleep deeply and soundly in just a moment.
You can or imagine the feeling of being a baby,
When sleep came over you often,
When sleep came to you easily.
When you were a baby,
Your breath filled your belly.
Just like your breath fills you now,
Your breath soothes you.
When you were a baby,
You were wrapped in soft blankets by those who cared for you.
Feel your soft blankets around you now.
People cared for you when you were a baby and they were very happy to see you sleep.
You care for yourself now by having a restful night.
You slept easily and nicely then,
When you were a little baby,
Just as you do now,
On your soft pillow,
Between your cozy blankets.
You can sleep deeply and soundly.
You're safe.
You're soft.
You're comfortable.
Your breath is so slow.
Your breath will slow down to just what you need for sleep.
It's so nice.
So natural.
It feels wonderful.
That's good.
I'm so happy to see you drift off to sleep.
You deserve a good night's sleep.
You can sleep deeply and soundly.
Let these feelings,
These sensations,
The beginnings of your wonderful dreams flow freely now.
Let them float.
Let these sensations in your body take you to all different kinds of beautiful places.
It's effortless.
Sleep will come easily.
Sleep is so natural.
You deserve to sleep deeply and soundly.
You can sleep deeply and soundly.
Allow yourself to drift off.
Allow your breath and your brain waves to slow down.
Allow yourself to sleep deeply and soundly,
Deeply and soundly into the night.
