To begin this meditation,
Lie down comfortably in your bed and gently close your eyes.
Take a few deep breaths,
Inhaling slowly and deeply through your nose and exhaling fully through your mouth.
As you exhale,
Feel your body begin to relax.
Now bring your attention to your breath.
Notice the sensations of your breath moving in and out of your nostrils,
The rise and fall of your chest,
Any other sensations that arise as you breathe.
As you focus on your breath,
Imagine a wave of relaxation spreading throughout your body,
Starting at the top of your head and flowing down through your neck,
Through your shoulders and arms,
Your chest,
Your stomach,
Now your hips and legs and your feet.
Feel your body becoming more and more relaxed with each passing breath,
Each passing moment.
And as you continue to breathe,
I want you to visualize a peaceful scene in your mind.
It could be the beach,
It could be the forest,
It could be a mountain range.
Imagine yourself in this scene feeling completely relaxed and at ease.
And as you visualize this,
I want you to repeat the following phrase silently to yourself,
I am at peace,
I am calm,
I am relaxed.
I just want you to start repeating that,
I am at peace,
I am calm,
I am relaxed.
And now bring your attention to your body.
This time we're going to start with your feet.
Consciously relax each part of your body,
Moving up through your legs,
Back up to your hips,
Your stomach,
Your chest,
Now your arms and shoulders,
Back up to your neck,
And now your head.
And allow each part of your body to sink deeper into your bed,
Feeling heavy and relaxed.
And as you come to the end of this meditation,
Allow yourself to simply drift off to sleep,
Knowing that you're safe and protected,
Knowing that you're going to enjoy a restful night's sleep.
If you find that your mind wanders during the night,
Simply bring your attention back to your breath and that peaceful scene that you visualized earlier.
Just simply repeat the phrase,
I am at peace,
I am calm,
I am relaxed,
To yourself over and over as you allow yourself to drift back into a deep and restful sleep.
And remember,
Falling asleep and enjoying a peaceful night's sleep is essential for our physical and our mental well-being.
So each time you practice this meditation,
You're strengthening your ability to find peace and calmness,
No matter how busy your life is.
Just repeat over,
I am at peace,
I am calm,
I am relaxed.
Namaste.
