Guided Meditation for Deep Restful Sleep

A 13-minute relaxing and restorative guided sleep meditation which includes gratitude, guided tense and release body scan, relaxation and breath work. Accompanied by gentle ambient background music (from Epidemic Sound) with soft piano keys throughout, continuing for 5 minutes after the vocal guidance ends.

Transcript

Welcome to this bedtime meditation.

Just allowing yourself to readjust your body as many times as is needed to be as comfortable as possible.

We're going to briefly reflect on the day and think about one thing that you're grateful for from today.

It may be an interaction with somebody or someone or something that made your day a little easier or more pleasant and allowing yourself to feel the warmth gratitude within you as you reflect on this thing.

Moving in to a gentle tense and release exercise across the body starting with your feet.

We tense hold it four four three two one and relax.

Now your ankles tense and relax your calf relax your knees your thighs your pelvis your bottom lower back upper back shoulders elbows forearm.

Bunch your hands into a fist and your neck and scrunch up your face as tightly as possible.

Now we're going to do the same with all of your body parts all at once just tense hold and relax.

Noticing the body is now sinking further into the mattress than ever before just melting into the support beneath you.

Heavier more relaxed totally at ease nothing more is expected of you nothing more to do this time is for you.

Just noticing the inhale and exhale of the breath and with each exhale allowing yourself to release just a little more tension.

Let it all melt away into the support beneath you into the earth out of your body.

Just know that you have all that you all that you need within you in this moment you are perfectly supported.

Just extending the out breath here to be longer than your inhale breathing in for four and out for six.

You may notice the occasional thought arrive in your mind completely okay completely normal just allow those thoughts to melt away and know that you can come back to them another day.

You have everything you need now in this moment bringing your attention back to your jaw and with your next exhale releasing any remaining tension allowing your lips and your face to totally completely relax.

Wishing you a lovely restful and restorative night's sleep.

Reviews

#grateful