Welcome to this guided sleep meditation for releasing tension and stress and achieving deep relaxation.
Find a comfortable position,
Either lying down or sitting in a relaxed posture.
Close your eyes gently,
Allowing yourself to fully immerse in this moment of tranquility.
Let's begin by bringing our attention to our breath.
Take a deep breath in through your nose,
Filling your lungs with air,
And exhale slowly through your mouth.
Feel the rise and fall of your chest with each breath.
Take an even deeper breath in through your nose,
Filling your belly with air,
And exhale slowly through your mouth.
Feel the rise and fall of your belly with each breath.
As you continue to breathe deeply,
Allow your breath to become slower and more rhythmic,
Letting go of any tension or stress with each exhale.
Now shift your focus to your body,
Starting with your feet.
Bring your awareness to the sensations in your toes.
Wiggle them gently and then release,
Allowing them to relax completely.
Move your attention upwards to the arc of your feet and then your heels.
Flex your feet and then release,
Feeling the tension melt away.
Continue to scan your body,
Bringing attention to each part.
Notice the sensations in your calves as you flex and release your muscles.
Move up to your thighs,
Feeling the weight of your legs sinking into the surface beneath you.
Flex your thigh muscles and then release,
Letting go of any tightness or discomfort.
Now bring your awareness to your pelvis or your lower back.
Feel the rise and fall of your abdomen with each breath,
Allowing any tension in this area to dissolve away.
Move up to your abdomen and chest,
Feeling the expansion and contraction of your ribcage with each inhale and exhale.
Shift your focus to your arms and hands.
Clench your fists and then release,
Feeling the tension melt away from your fingers,
Palms and wrists.
Bring your attention to your shoulders,
Allowing them to soften and relax as you let go of any tension you may be holding on to.
Finally,
Bring your awareness to your neck,
Face and head.
Relax the muscles of your neck,
Allowing your head to feel heavy and supported.
Release any tension in your jaw,
Allowing your mouth to gently fall open.
Soften the muscles around your eyes and forehead,
Allowing any lines of tension to smooth out.
Now visualize a warm,
Gentle light surrounding your entire body.
Feel this light enveloping you in a blanket of deep relaxation,
Soothing every muscle and every cell.
Allow yourself to bask in this feeling of complete tranquility and serenity and relaxation.
As you continue to breathe deeply,
Let go of any thoughts or worries that may be lingering in your mind.
This is your time to relax and unwind,
Preparing yourself for a restful night's sleep.
Now let go of any effort to stay awake.
Allow yourself to drift off into a deep and restful sleep,
Knowing that you are safe,
Supported and deserving of this time to rest and rejuvenate.
Sleep peacefully,
Knowing that you are nourishing your mind,
Body and soul.
Good night.
