Hello and welcome to this deeper sleep meditation.
Having a nighttime ritual can be a wonderful way to ease into restful sleep.
By practicing each night,
Our bodies become attuned to the rhythms of rest.
Enjoying a cup of relaxing tea,
Turning off electronics,
And embracing a calm presence can gently signal to the body and mind that it is time for renewing rest.
Carry this sense of peace and calm as you prepare for sleep,
Knowing that you have created perfect conditions for a deep and rejuvenating rest.
Once settled,
Meditation can guide us into a state of tranquility where we have released the day and give ourselves permission to slumber soundly.
There will not be closing words or sounds for this meditation.
The music will continue for 5 minutes at the conclusion of the meditation so that you may rest well without interruption.
Let us begin.
Please turn off the lights in the room and feel free to indulge in whatever makes you feel comfortable and safe to further enhance the relaxation.
It is important to create a space that allows you to completely unwind and feel at ease.
Please make yourself comfortable.
Use whatever you need to feel cozy and warm,
Such as a pillow under your knees for added support or extra blankets for warmth.
Be sure to take off your glasses and untie your hair to ensure there is no tension.
Now gently close your eyes and begin taking slow deep breaths,
Inhaling through your nose and exhaling through your mouth.
Now gently return your breath to its natural rhythm.
With each breath,
Feel your body relaxing and releasing any tension.
Shift your awareness to your body.
Notice any areas of tightness or discomfort.
Imagine them melting away with each breath.
As we scan the body,
Continue to allow the breath to soften and relax any tension or discomfort you may encounter.
Gently bring your awareness to the top of your head.
Notice any sensations such as warmth,
Tingling,
Or tightness.
Allow your breath to flow effortlessly as you observe these sensations without judgment or the need to change anything.
Gently move your attention down to your forehead and face.
Notice any areas of tension.
Simply acknowledge the discomfort and allow it to soften with each exhale.
Feel your facial muscles loosening,
Releasing any stress or strain that may have accumulated throughout the day.
Relax your jaw and allow your tongue to rest gently in your mouth.
Gently glide your attention down to your neck,
Shoulders,
And arms.
Tune into any physical sensations,
Whether they are pleasant or uncomfortable.
With each breath,
Invite a sense of ease and relaxation into these areas.
Gently shift your awareness to your upper back.
Allow the weight of the world to sink into whatever is supporting you,
Grounding the energy and allowing openness to flow through your spine.
Shift your awareness to your chest and abdomen.
Notice the rhythm of your breath and the gentle rise and fall of your belly.
Allow any thoughts or emotions that arise to come and go without becoming entangled in them.
Embrace a state of emotional balance as you connect with the ebb and flow of your breath.
Relax into your low back,
Hips,
And legs.
Observe any sensations in these areas,
Such as tightness,
Heaviness,
Or lightness.
If you notice any tension,
Imagine it melting away with each breath.
Experience a profound sense of grounding as you become aware of the stability and strength of your lower body.
Finally,
Bring your attention to your feet and toes.
Allow gratitude to arise for the soles of your feet,
Which kiss the ground with every step,
Connecting you to the grounding energies of our sacred Mother Earth.
Now allow your awareness to rest on your whole body.
Feel the contact between your body and the supportive surface beneath you.
Appreciate your body and the sensations it provides.
Revel in a sense of restful gratitude for the precious vessel that allows you to experience the wonders of life.
Now visualize a wave of relaxation flowing through your body from your head to your toes.
You are at ease.
You are safe.
You are deeply relaxed.
As you continue to breathe deeply,
Allow your mind to become still and calm.
If thoughts arise,
Simply acknowledge their presence and allow them to float by,
Like clouds in the sky,
Clouds in the sky.
You are at ease.
You are safe.
You are deeply relaxed.
Continue to breathe deeply and slowly,
Sinking deeper into a state of relaxation with each breath,
Sensing the softness of the pillow beneath your head and the warmth of the covers enveloping your body.
As you release each breath,
Imagine a wave of tranquility washing over you,
Soothing your muscles and calming your thoughts.
Allow any remaining tension or worries to fade away.
Embrace the quiet stillness of the night,
Feeling gratitude for this time of peaceful repose.
Release any lingering stress or preoccupation.
With each breath,
You are drifting into a serene and undisturbed slumber.
You are at ease.
You are safe.
You are deeply relaxed.
You are deeply relaxed.
You are deeply relaxed.
