Please do not listen to this recording whilst driving or operating machinery.
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Hi,
This is Kim here,
Welcoming you to this guided sleep meditation.
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This meditation is designed to help you to let go of your day,
To find your space within of deep peace,
Tranquillity and contentment,
Before drifting into a deep and restorative sleep.
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This meditation should be listened to as you are going to sleep.
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So,
When you are ready,
Take a deep breath in.
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And as you slowly breathe out,
Begin to relax.
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Bringing your concentration to the sensation of your breath.
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Breathing slowly in.
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And slowly out.
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Aware of your breath.
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With each breath,
Allow yourself to sink deeper and deeper down into your bed.
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Opening to and welcoming a quietness,
A stillness that is always with you.
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As if you are turning the spotlight of your attention away from your thoughts.
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Away from your cares and your worries.
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Focusing your attention on the sensations in your body.
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Going beyond.
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Beyond.
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Deeper down into relaxation.
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Feeling so relaxed.
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Peaceful.
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Quiet.
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And still.
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Mind and body are one.
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As one leaves,
The other will follow.
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Relaxing more deeply in your body.
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And as your body feels soothed and calmed,
Your mind too feels quieter.
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And quieter.
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Beginning to sense a shift in your body and your mind.
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Welcoming a feeling of well-being.
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Of deep peace.
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And loving kindness.
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To flow through you.
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As you listen to this recording.
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You will find that the benefits of this meditation travel with you into sleep.
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Into the night.
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Into the days ahead.
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Letting go.
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Flowing with a deeper and more helpful part of you.
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The part of you that existed before your thoughts.
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Before your judgements and opinions.
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The part of you that is perceived in the moment before the arising of your thoughts.
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The part of you that is powerful.
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Courageous.
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And loving space within you.
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As you slowly breathe in.
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And slowly breathe out.
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Sensing where in your body this quiet wisdom resides.
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Maybe in your throat.
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Or your chest.
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Or your tummy.
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You notice how good it feels to bring your attention to the space within your body.
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So that feelings and sensations of peace.
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Tranquility.
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Comfort.
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Continue to flow through your mind.
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In your mind's eye now.
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You see yourself in a garden.
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You are standing at the top of a large stone staircase.
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And the staircase leads you down to another part of the garden.
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The garden of your mind.
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Of your subconscious.
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And there are ten steps down the staircase.
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In a moment.
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I will begin counting slowly back from ten.
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And with each descending number.
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You take a step down the stairs.
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With each footstep down.
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Be more and more relaxed.
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More tranquil than you have ever felt before.
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From ten.
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Relaxed.
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Happy.
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And peaceful.
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Nine.
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A wave of serenity.
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Of comfort and contentment flows through you.
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Eight.
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Drifting down.
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Deeper and deeper down.
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Seven.
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Letting go.
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Surrendering to sensations of calm and well-being.
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With each step down.
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Six.
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Sinking more heavily down into your bed.
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Five.
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Quiet.
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Three.
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Still.
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Four.
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All the way down.
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Three.
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Two.
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One.
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Feeling.
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Very peaceful.
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Sleepy.
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Content.
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You see yourself.
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You are now standing at the bottom of the wide stone staircase.
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And just ahead of you is a path that leads to a door.
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A large green door.
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That is set into a high red brick wall.
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And you have already guessed that beyond the door is another garden.
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A secret garden.
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Perhaps the most beautiful garden you will ever see.
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Walking slowly and lazily towards this green door.
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Each footstep.
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Feeling deeper and deeper relaxed.
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Reaching the door.
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You turn the door knob.
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And the door opens silently and slowly.
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You see that the doorway entrance is covered by hanging vines and tall shrubs and trees are growing at the entrance of the secret garden.
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So that it is not particularly clear what lies beyond the entrance way to this garden.
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You are feeling relaxed and happy and curious.
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Eager to see what you might find.
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So you begin to move aside the vines.
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And make your way through the undergrowth of the trees.
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And the shrubs.
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Each footstep.
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Feeling tranquil.
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Safe.
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And present.
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Feeling the ground beneath your feet.
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With each slow footstep.
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You make your way through and as you emerge from the undergrowth.
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You are aware that it is becoming night time.
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And the sun is setting.
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The sky is alight with colours of pink and orange.
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And the atmosphere about you is cast in a pale pink rosy light.
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Breathing in deeply the fragrance of lavender.
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And honey.
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And tea roses.
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Comes to you.
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And helps you to relax more deeply.
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Looking out across this special secret garden of yours.
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You are filled with a sense of wonder and delight.
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The most beautiful and tranquil place you have ever seen.
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You continue to walk slowly and lazily through this heavenly garden.
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Taking in the many different colours of the flowers.
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And the hundreds of shades of green.
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Each footstep.
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Allowing yourself to feel deeper and deeper relaxed.
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Aware of a powerful and peaceful connection to this garden.
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And the nature contained within it.
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Perhaps you can see small birds flying and chirping their good nights.
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As they make their way back to their nests for the night.
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The sounds of the birds.
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The tranquil rose coloured hue of the atmosphere.
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The deep peace and beauty of this garden help you to feel more relaxed.
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Peaceful.
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Quiet.
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Content.
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Directly in front of you now.
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You see a large ornate bed.
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A place for you to rest.
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To sleep.
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To allow the peace and the joy of this garden to continue to flow through you.
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As you sleep and dream.
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Making yourself comfortable in this bed of yours.
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The bed linen is fresh and soft against your skin.
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You feel at the perfect temperature for you.
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You are aware of how very content and calm you feel.
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As you close your eyes.
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You bring your attention to the top of your head.
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And I will guide you through a relaxing body scan.
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And as your awareness travels over your body.
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You feel that part relax.
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Drifting down into sleep.
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To sleep throughout the night.
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And awake only at a time that you set for yourself.
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Feeling positive.
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Feeling positive.
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Re-energised.
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Focused.
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And serene.
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So bringing your attention now slowly and softly down to your forehead.
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Allowing those small facial muscles to relax.
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To smooth and let go.
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Travelling over your eyes.
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And gently down your face.
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Down your cheeks.
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And your nose.
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Your ears.
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Your mouth.
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To your jaw.
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You part your teeth just a little.
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Feeling more relaxed.
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Soothed and calm.
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Continuing down the back of your head.
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Slowly down the back of your neck.
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Softly and lightly across your shoulders.
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Your mind so quiet.
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Your body so still and relaxed.
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Sinking deeper and deeper down into your bed.
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Travelling slowly down your arms.
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To your hands.
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To the very tips of your fingers.
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And some parts of your body may feel more heavy than others.
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And that is perfectly fine.
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You can allow everything to be just as it is.
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Just as you are.
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Continuing across your chest and gently down to your tummy.
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Across your upper back.
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And softly down.
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Down.
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Down.
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All the way down to your lower back.
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Letting go.
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Surrendering to sleep.
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To the deep peace and the quiet of your innate wisdom.
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Continuing down your pelvis.
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And your buttocks.
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To your legs.
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To your thighs.
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Your knees.
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To your calves.
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And your ankles.
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To your feet.
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All the way down to the tips of your toes.
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Your entire body feeling more relaxed than you have ever felt before.
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Drifting down into sleep.
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Should you need to wake for any reason.
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You will do so.
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Tend to whatever needs attending.
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Return to bed.
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And just by bringing your attention back to the sensations in your body.
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You easily and naturally drift back into sleep.
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There is absolutely nothing that you need to do.
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Just lie back.
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Listen.
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And drift deeply down.
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Into sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep.
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Sleep101 Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
