To begin this meditation you can start by sitting comfortably and relaxing.
Take a deep breath in and let it out.
I'm going to guide you down into a restful and rejuvenating deep sleep.
It is common that a busy mind tries to keep you from making a transition from awake to sleep.
So I'm going to give you one last chance to think about these things.
One last chance to go through any worries or concerns that you have.
Concerns that keep coming up for you.
Getting in the way of a restful night's sleep.
So go ahead and think as hard as you can about everything that's stuck in your mind.
So go ahead and think as hard as you can about everything that's swirling around in your mind.
But when you do this I want you to only give each thought one chance and then let it go.
As each thought arises and keeps you from feeling relaxed say to that thought,
Okay I've acknowledged you you can leave now and then continue.
Think your thoughts only give them one chance to present themselves and say to yourself it is time for you to go.
And as you watch these thoughts coming notice how less repetitive they get.
You are emptying these thoughts out by actively yet gently letting each of them go.
Something arises that you already thought about.
Understand that you did and let it go once and for all.
You deserve restful sleep.
You have only a few moments longer to think of anything that's left than letting it go completely.
Remember restful sleep is natural for you.
It is natural for everyone.
Up until now you've allowed your thoughts to have control over you keeping you from getting the rest that you deserve.
But tell yourself you were done with this habit because restful sleep is natural for you.
Overthinking is simply unnecessary.
Know that you were doing exactly what you've been wanting to for so long.
You have one last chance to see any thoughts coming and say to them leave my mind so that I can have a natural restful sleep.
And as these daily concerns fade away notice that your mind and your body feels lighter.
A gentle floating sensation sweeps over you and this is the most relaxed you've felt in a very long time.
Notice the sound of your breath and let it remind you of a calm breeze or serene ocean perhaps even a clear stream trickling by.
Your breath is very similar to these scenes in nature because your breath is the most natural thing in this world.
Your breath slows a bit more which means you are very relaxed and ready to doze off into a beautiful sleep.
It's been so long since you've been able to fall asleep so easily so your body welcomes a sensation.
Your mind has been so kind and letting go of any repetitive thoughts because you've acknowledged them and then you firmly ordered them to leave.
Allow your mind to drift and wander to the thought of a soft and fluffy pillow.
Just imagine this pillow and feel its softness supporting you.
Feeling how it was created just for you to rest your head upon.
And the truth is it was designed by someone who wishes you a happy night's sleep every single night.
You can give thanks to the creator of this soft comfy pillow.
It is a very important tool in a restful sleep.
The sound of my voice becoming distant now and the sensation of sleep is drawing very close.
The frequency of sleeping sweeps over your mind and is a very pleasant feeling.
These gentle sensations come very naturally for you.
You sleep deeply and soundly.
This is completely natural and it feels amazing.
You deserve a restful sleep.
You deserve to let go of any unnecessary thoughts.
You deserve to sleep in a way that has you feel completely rejuvenated when you rise.
You sleep deeply and soundly now.
It is effortless for you to go to sleep.
Simply practice this meditation technique every night so that you can fully retain this beautiful habit.
Remember sleep comes easily for you.
Sleeping soundly is natural for you.
You deserve this and you always have.
Now just let my voice completely fade away and enjoy the rest that you deserve.
Namaste.
