Good evening.
My name is Karen Voss.
Welcome to this progressive muscle relaxation for sleep and guided story that will take you on a lovely trip down a river,
Easing your worries and gently carrying you into a deep sleep.
Sleep better tonight.
Tonight you will be guided on a journey of relaxation and rest.
This is a sleep meditation for a deep sleep tonight.
As you begin to relax and find yourself in a soothing environment,
Prepare your space for relaxation and a deep sleep tonight.
Make sure your bed is comfortable,
Your pillows are ready for your head to gently lay down.
As you prepare your space,
Look around you.
Are there any electronics that need to be closed or turned off?
Have you turned out all the lights?
If you need water beside the bed,
Do you have that now?
When you feel your space is ready for a relaxed sleep,
Knowing that you have everything you need,
Lay down gently in your bed.
Snuggle into your sheets or blankets.
Adjust your pillow and make it just right.
The day has come to an end.
You can start deepening your breath.
Your breath is a powerful tool for relaxing your body.
Bringing your attention to your breath slows your nervous system down.
Deepening your breath tells your body there is no danger.
Your body can relax.
You are safe.
You have everything you need.
Your body can relax.
Breathing in,
One,
Two,
Three.
Holding,
One,
Two,
Three.
And releasing,
One,
Two,
Three.
As the breath releases,
Feel your body sink into your bed.
Your bed is holding you and supporting you.
You can let go and release into the softness around you,
Allowing your belly to rise and fall,
Each time expanding just a little more than the last.
Your breathing is slowing down.
With each breath you gift your body,
Breathe in serenity,
Releasing any tension that you may notice as you begin to relax.
Release this tension with each out breath.
In for three,
One,
Two,
Three.
Out for three,
One,
Two,
Three.
Releasing any tension or emotions that are not serving you now.
If you notice any thoughts or worries coming to your mind,
Know that you can set them aside for tomorrow.
Thoughts can come,
And as they do,
Just let them pass by.
If it helps you,
You can say,
Silence now.
Expressing your wish for peace within you.
You can feel yourself becoming more and more relaxed.
Allow yourself to slip deeper and deeper into your feeling of relaxation.
Give in to this wonderful feeling that is pulling you,
Asking you to rest.
Feel the relaxation coming over your entire body.
Relax as it flows down your shoulders,
Relaxing them and melting away any tension or stress you hold there.
Feel the relaxation flow down your entire body.
Feel how relaxed and comfortable you become.
Now,
As you continue to breathe,
Bring your awareness to your feet.
Feel your feet as they rest supported by the bed.
You can stretch them out and release.
Perhaps you notice the softness of the sheets against them.
Allow your feet to feel heavy in your mind.
Tell your feet to relax.
Bring your attention up to your legs.
Feel your legs under you,
Supporting you in the place you are in.
Stretch out your legs,
Letting them feel long and feeling into all the tight spaces.
And release.
Allow your legs to become heavy.
Allow your legs to relax and soften.
Tell yourself,
My legs are relaxed.
Move your attention up to your hips.
You can gently rock your hips back and forth.
This can be nice for your lower back as well.
Then let your hips rest deeper into the bed.
As you visualize your torso,
You can place a hand on your belly,
Feeling it rising and falling,
Rising and falling.
Send love and thanks to this place in your body.
So much can be felt in this part of the body.
Cast your vision to your chest area and your heart.
Your heart that knows exactly what to do at all times.
Sending blood through your veins in a constant flow.
The cells rebuilding,
Recharging,
Renewing as you sleep.
Sleep is healing.
Now your shoulders,
You can roll them gently.
Let yourself sigh if you feel a big release here.
Let the bed carry the weight your shoulders have been caring for you.
The stress,
The worries,
The busyness of the day.
Let them let go now.
Feel yourself melt into this moment.
Now move your attention to your fingers and your hands.
Gently move your fingers.
You can gently circle your wrists.
Open and close your hands.
Now feel them become heavier as they seem to melt.
Let all the tension in your hand drain out.
Feel your fingers and hands softening.
Move your neck side to side gently.
Tell all of the tension in your neck to melt away.
Feel your neck muscles relax and soften.
Breathing deeply,
Deeper and deeper.
Bring your energy to your face and head.
Gently move your jaw around.
Feel the muscles in your face start to relax.
Notice your jaw drop open as the tension there is released.
Feel yourself soften and let go of all the tension your body is holding.
It feels wonderful and you feel warm and deeply relaxed all over.
Close your eyes if you haven't already.
Rest your eyelids.
Imagine in your mind that it is a beautiful day outside with sunlight sparkling on everything you see.
You have just spent an entire fun-filled day on a beachside along a calm and beautiful river.
You can feel the sun's warmth on your skin and you can smell the beachside air in your hair.
Your skin is glowing and tingling with the sun's energy.
It feels so good.
The day is coming to an end and you look out at the river you have spent the day by.
You see the water moving gently and you decide to float one last time down the river.
You can feel the lazy flow of the water.
As time is in no rush,
The river is in no rush.
The water moving with ease,
Knowing that all things happen as they should and when they should,
It is the way.
Slipping and flowing along its path,
You can feel yourself connecting with the river energy.
You dip a toe into the river and step down into it,
Feeling the cool water touch your warm skin.
The sunshine makes you feel so good inside.
You lay back into the refreshing water and you feel the water wrap around you gently.
You know at any moment you could dip your toe down and touch the sandy bottom.
You can feel in your heart that you are safe to let go and be carried for a few moments.
This is a safe space.
The water is clear.
There is nothing that can harm you here.
You are free to let go and feel it all.
The water gracefully and smoothly moving over your skin,
The coolness and the sun's warmth,
A perfect partnership of bliss.
As you float down this peaceful river,
You are dazzled by the trees that grow along the banks.
Their branches intertwining and reflecting on the water as you pass.
You dip your fingers into the water and gently make circles and swirls around your fingers as you continue floating down this cool,
Calm river.
You smile to yourself because you feel so good and so grateful for this wonderful day as it comes to an end.
You can feel your breath let go even more as you relax into the journey down the river.
Letting go,
Releasing,
Shedding anything that doesn't serve you right now.
Filling those spaces with the joy of being present and experiencing something so lovely.
What is around you to notice?
Are there trees,
Animals,
Or people you love?
You realize how amazing life is,
And you feel calm and content just like this peaceful river.
You might find yourself especially thankful for this day,
Knowing that there will never be another day exactly like today.
Each day is different,
And you feel happy inside because you know that life is an adventure.
Each moment is unique,
And being well rested allows you to be awake for the life you live.
Some days are fast and busy.
Some days are slower and more relaxed.
You remind yourself that you are thankful for it all.
You know that each day is special and different,
And by being thankful and grateful for each day,
Life just keeps getting better and better.
A deep sense of gratitude fills your heart.
It warms your body as you take in this moment,
And consider how many beautiful moments you have and can gift yourself.
Gratitude fills up your heart with happiness.
You feel filled with wonder,
And that it is time to step out of the river.
You enjoyed this time so much,
It passed more quickly than you could ever imagine.
Keeping all the wonder and gratitude in your heart,
Allow yourself to step out of the river and back onto the river's edge,
The warm sand beneath your feet.
You feel the warmth of the day sun on your skin,
And you feel so relaxed.
Your body is relaxed and drifting deeper and deeper into your soft bed.
Your mind is still.
You are breathing slowly,
Inhaling and exhaling,
Allowing the feeling of the river,
The natural flow to guide you now.
As your eyes feel heavy and you drift,
You drift into a deep sleep.
One,
Softly focus on the number one.
Take a deep breath in,
And let it all go.
Two,
Your body still feels the weightless floating feeling from the river.
Your bed is so comfortable and warm,
And inviting you to fall asleep.
Three,
You are feeling more and more relaxed.
You are looking forward to a deep sleep with good dreams tonight.
Four,
Your mind is starting to find a place of stillness.
Positive thoughts are filling your head.
Five,
You are drifting now.
Feel how heavy your body feels against the bed.
Your mind is ready to rest for a while.
Your body is ready to take a break.
Six,
You are feeling wonderful and safe.
You are comfortable and drifting off.
Seven,
So calm,
So happy,
So relaxed.
Eight,
Heavy,
Calm,
Relaxed.
Nine,
Breathe softly.
You are ready to drift off and float away into dreamland.
Ten,
Feel how heavy your eyelids feel.
Your body is warm and safe in bed,
And you,
You are drifting,
Drifting,
Drifting to sleep tonight.
