This guided sleep relaxation meditation will help you fall into a deep restful sleep.
Begin by lying on your back with your hands resting easily at your sides.
You can change positions any time you need in order to be more comfortable,
But for now let's just start by lying on your back.
Simply scan your body for any areas of tension or tightness.
Take note of how your body feels.
During this sleep relaxation session we will focus on releasing any tension in your body and on calming your mind.
Once the mind feels calm and peaceful you will easily drift off into a pleasant restful sleep.
Breathe in through the nose drawing in air and relaxation.
Breathe out slowly through the mouth releasing any tension.
You might find yourself having thoughts about things that happen today or things you need to do tomorrow.
Perhaps you're worried about something or someone.
Now is the time to clear your mind for sleep so when you wake up tomorrow you'll be rested and refreshed.
So let's just take a few moments now to do our thinking,
The thinking we need to do before you sleep.
You may focus now on anything you need or want to think about before you go to sleep.
For the next few moments do any worrying or thinking you feel you need to do.
Now it is time for sleep.
There is nothing else you need to be doing at this moment.
Nowhere else to be,
Nothing to do.
Notice how your body feels right now.
Where in your body is today's tension stored?
And then gently place your attention on the part of your body that feels the most tense.
Breathe in through that part of your body deeply and then let that tension go as you breathe out with a sigh.
Now notice where your body feels most relaxed.
Let that feeling of relaxation grow with each breath,
Spreading further and further the feeling of relaxation.
You may find your attention drifting as you become sleepy and calm.
For the next few moments as I count from 1 to 10 you will feel more relaxed as each number passes through your mind.
As you relax you can allow your mind to drift into that lovely deep sleep.
Now count slowly with me.
1 Place your attention softly on the number 1.
2 Feeling more relaxed.
Going deeper and deeper.
Feeling calm.
3 Feeling the tension leaving your body.
Relaxation filling your body and mind.
Picture in your mind the number 4.
Feeling very relaxed.
Very calm.
Only feeling of relaxation in your arms and legs.
Feeling very heavy,
Pleasantly heavy and relaxed.
On to number 5.
As you drift deeper and deeper.
A blanket of sleep gently coming over you.
Feeling peaceful.
6 Deeply relaxed.
7 Your body and mind are very calm.
8 So very pleasant and heavy.
9 Letting your mind drift easily.
No direction.
Just floating.
Relaxing.
10 You are now deeply relaxed.
And now you may count back down from 10 to 1.
And when you reach 1 you will be fully relaxed and drifting into deep sleep.
When I say start slowly count on your own as I continue to guide you to sleep.
Gently place your attention only on the numbers while I describe your relaxation experience.
Start now at 10.
Very slowly move to 9 and keep going on your own at this pace.
As you become deeply relaxed,
Warm,
Heavy,
Peaceful,
Comfortable,
Sleep,
Relaxation,
Pleasant and calm,
Drifting,
Accepting,
Sleep,
Feeling very good and peaceful.
At peace with yourself.
Nurturing.
Refreshing sleep.
Sleep relaxation.
Deeply relaxed.
Deeply asleep.
Quiet.
Smooth even breathing.
Warm and calm.
Relaxed.
Peaceful.
Sleep.
Relaxed.
Peaceful.
Sleep relaxation.
Sleep.
