Welcome to this guided meditation to ease your mind and body into a restful night's sleep.
Whenever you're ready,
Nestle into position,
Snuggle down in the comfort of your bed.
Maybe use a throw for extra warmth.
Feel the softness of pump pillows supporting your head.
Wiggle your body until you feel nice and cozy,
Ready for deep relaxation.
Close your eyes,
Allowing the eyelids to become heavy.
Then let's begin with a long,
Slow breath in through the nose.
Make it the deepest breath you've taken all day,
Breathing deep into your belly.
Then take a long conscious exhale as your belly softens back in towards your body.
Take another deep breath in,
Sense the richness of air.
Pull into your belly,
Deeper and deeper,
Wider and wider.
Your belly expanding like a big balloon.
Then take a long conscious exhale,
Feeling any stagnant energy leave your body.
It's time now to unwind,
Letting go of anything you've been holding on to.
You've done enough for today,
Nothing else to do in this moment,
Nowhere else to be.
Take another deep breath in and at the top of the breath hold for a few seconds and see if you can notice the stillness that exists there.
Now exhale and at the bottom of the breath,
Pause and gently observe the stillness there too.
Let's do a few more big breaths like this,
Acknowledging the spaciousness that exists at the top and the bottom of your breath.
We're using the breath to calm the nervous system,
Grounding you into this moment,
Giving yourself permission to completely let go,
Allowing any troubles of the day to melt away.
Let your mind be free,
Your body knows what to do,
Just let it be.
Allow your breath to fall back to its natural rhythm.
Witness the experience,
A soft gentle breath that ebbs and flows easily without any effort like waves in the ocean.
Now take a few moments to tune into your body,
Notice if you're holding any heaviness or tension.
Relax your brow,
Release your jaw,
Unclench your fingers,
Open your palms,
Shoulders drop,
Arms lighten,
Legs soften,
Feet fall open,
Toes release.
Fully surrender,
Allowing any stresses to simply float away like leaves falling from a tree.
Listen to the sound of my voice anchoring you down.
Feel your body sink into the support beneath you.
It's time to rest now.
This time is just for you.
Now we're going to set an intention for sleep.
Often we can lay in bed worrying that we can't get to sleep or that we won't get enough hours of sleep.
The mind flips into overdrive.
What we focus on magnifies so we're setting a positive intention in this meditation for a good night's sleep.
Maybe it's sleep that's restful and deep,
Quiet and peaceful or a delicious rest where you wake up rejuvenated and ready for a beautiful day ahead.
Take a moment to set your intention.
Imagine how you'd feel waking up after this beautiful night's sleep.
Sit with this feeling and experience a wave of calm and ease wash over you.
If your mind begins to wander simply just acknowledge the thoughts without any judgment and then come back to your intention.
Now imagine a warm golden glow radiating around your body bathing you in a rainbow of healing light.
Open yourself to this gift of soothing energy renewing you from head to toe.
Your entire body nurtured in this warm bath of light.
Relax deeper as the glow of light moves down and around inside of you swirling,
Drifting,
Surrounding you filling you with love.
Embrace this love as it fills your heart illuminating such warmth.
You are held,
You are loved and there's nothing for you to do.
Know in this moment that you are safe and supported.
You welcome a sense of peace as you ease closer to sleep,
Drifting in in and out in and out.
Your dream world is waiting for you so it's time to drift away into the sweetest,
Deepest sleep.
Sweet dreams my love.
