Welcome friends.
In this meditation,
I'm going to help you to fall asleep by leading you through a gratitude alphabet,
Followed by a wonderful white noise that will last you through the night for at least the next 10 hours.
Start by getting yourself comfortable in your space.
Allow your body to settle in,
Relaxing into the mattress or whatever space you are lying in.
Allow your hands to release and your feet to relax,
Letting any tension from the day disappear.
Gently slow down your breathing,
Allowing each breath to gradually get longer and slower as you prepare your body for sleep.
When you are comfortable,
Gently close your eyes as I lead you through a gratitude meditation to allow yourself to gently fall asleep,
Thinking about the people in your life for whom you are grateful for.
Now as I go through each letter of the alphabet,
I want you to think of someone that you are grateful for and hold them in your heart.
After each letter,
I will pause and give you a moment to think of someone's name and then I will share a few names in case you've had trouble thinking of a name on your own.
Let's begin with the letter A.
Who can you hold in your heart whose name begins with the letter A?
Is there an Amy or an Erin in your life?
Taking another deep breath and relaxing into the letter B,
Hold that person's name in your heart and think of all the ways that you are grateful for them.
Perhaps it's a Bella or maybe a Benjamin.
Letter C,
Allowing your body to sink deeper and deeper into sleep.
Sending some love to Caroline and Caspian.
Moving forward with D,
Relaxing your neck and your shoulders,
Feeling the love for a Dorothy or maybe a Dennis.
E,
Who in your life has a name that begins with the letter E?
Perhaps it's Ellie or Eddie that needs your gratitude this evening.
Another deep,
Slow breath and expressing your gratitude for someone's name who begins with the letter G,
For Ginny or Grayson.
Feeling your body getting heavier and heavier as you are relaxing into sleep.
H,
Allowing you to feel love for that person in your life whose name begins with H.
Perhaps it's Heather or Heath that needs your love and gratitude today.
And we're moving forward with the letter I.
Perhaps it's Isabel or an Ivan in your life that you're thinking of right now.
As you relax more deeply,
Falling into sleep,
Think of the letter J and who it is in your life whose name begins with that letter and who you are grateful for right now.
Is it a Jackie or Jonathan maybe that you are holding in your heart?
Allowing your head to sink more deeply into your pillow.
Your eyelids feeling so heavy.
Think of someone's name with the letter K.
Maybe Caitlin or Kevin.
Now your breathing has become fairly rhythmic and relaxed.
You are allowing your body to fall asleep as you think of who in your life has a name starting with the letter L that you are grateful for.
And you are sending love to them in this moment.
Perhaps it's to Leanne or Levi.
Know that they can feel your energy as you drift into sleep.
Feeling your body heavy into the mattress.
Blankets heavy on top of you.
Sending love to maybe Mindy or Michael.
And you can barely hear the sound of my voice now.
It's getting harder for you to think of a name.
Nell or Neil.
They can use your love and gratitude.
Who do you know whose name begins with O?
Don't strain or search for it.
Just allow your body to drift deeply into sleep.
Thinking good thoughts for the names that I'm sharing for you.
Opal and Oliver.
Rhythmic breathing that's lulling you into sleep.
The sounds of the waterfall in the background.
Allowing you to feel calm and relaxed.
As you think of someone whose name begins with the letter P.
Who are you grateful for?
Perhaps Penelope or Philip.
As we move towards the last few letters of the alphabet.
It's getting harder and harder for you to hear the sound of my voice.
You've already drifted into sleep and all you can hear is the waterfall in the background.
The letter Q.
It may be hard to find someone in your life with that name.
Maybe a Queenie or a Quinn.
Moving on to R.
Is there a Robin or a Rowan in your life that you want to share your gratitude for?
You feel the heaviness of your body.
Letting go and falling into a deep restful sleep.
All the anxiety and the worries of the days have disappeared.
As you've spent all of this time feeling grateful for others.
S.
Is there a Sarah or a Sylvan?
Who are you sending your love to?
We've almost made it to the end of the alphabet.
I know you're not really listening to my voice anymore,
But if you're still with me.
Who are you sending your love to with the letter T?
Tessa,
Timothy.
Only a few letters to go.
Your head is so heavy.
Everything just feels so heavy.
Nothing can drag you out of the sleep that is calling to you.
The letter U.
Ursula or Yuri.
V for Victoria or Vincent.
We're so close.
W for Willow or William.
For Zeni or Xander.
Y.
Sending some love to Yulia or Eve.
The rhythmic breathing that's taking you into a deeper and deeper sleep.
Allowing you to get the rest that you so desperately need.
Z.
For Zoe or Zachary.
So much love and gratitude for all the people in your life.
You care about.
Let those thoughts of love and kindness and gratitude.
Let those fill your dreams.
As you enjoy a wonderful and restful sleep.
