Hello and welcome to this guided sleep meditation.
My name is Cooley and this guided meditation is designed to help you fall into a deep,
Peaceful and restful sleep.
Begin by laying on your back,
With your hands on your thighs or at your sides.
You may change positions at any time you need to.
Allow yourself to become comfortable.
Begin to scan your body for any areas of tension.
Notice how your body feels.
For a moment,
Focus on releasing any tension in your body and allow the mind to slowly and gently become quiet.
Once the mind is calm,
Quiet and at peace,
You will easily drift into a pleasant and restful sleep.
Now focus your attention on your in-breath and your out-breath and slowly and gently just breathe in and breathe out in a normal pattern.
As you focus on breathing in,
I want you to imagine that you're breathing in relaxation.
As you breathe out,
I want you to imagine you're breathing out any tension that your body may be holding.
Breathe in relaxation and release any tension.
Breathe in relaxation and release any tension.
Breathe in relaxation and release any tension.
With each breath in,
Allow your body to become more and more relaxed.
Allow a feeling of relaxation to slowly and gently make its way down your body,
Starting from the top of your head and just making its way down your body.
Unclench your jaw,
Relax your shoulders and continue to breathe in relaxation and release any tension.
Now you may have thoughts about the things you've done today or the things you need to do tomorrow.
Perhaps there is stress on your mind or you are worried about something.
Allow those stresses to leave your mind,
Allow them to leave your body.
Now is the time to clear your mind for sleep so tomorrow you will be refreshed and reenergized.
Clear your mind for sleep.
There is nothing you need to be doing,
There is nothing you need to be thinking.
Just invite calmness and invite relaxation.
Now turn your attention to your body.
Notice how your body feels right now.
Where in your body are you holding any tension?
Focus your attention onto that body part where you feel the most tension.
Focus in that one small area.
Now take a deep breath in and release any tension as you breathe out.
Breathe in relaxation and channel that relaxation into that area of your body where you feel tense and as you release that breath,
Imagine that area releasing any tension as you breathe out.
Allow that feeling of relaxation to grow and allow yourself to become deeper and deeper into relaxation with each breath in.
Allow yourself to become sleepy,
Allow yourself to become calm.
Invite peace into your mind.
For the next few moments just allow yourself to be still and just focus on your breath.
If you get distracted that's okay,
Bring your attention back to your normal breathing.
Allow yourself to feel more relaxed,
Deeper and deeper,
Feeling more at peace,
Feeling more calm.
Feel the tension leaving your body.
Feel the relaxation taking over your mind.
You feel relaxed.
Your legs are becoming heavier,
Your arms are becoming heavier,
Your eyelids are becoming heavier and more and more relaxed.
You're drifting deeper and deeper.
Sleep is washing over you.
You're at peace.
You feel deeply relaxed.
Your body feels calm.
Your mind feels calm.
Allow your mind to drift.
No direction,
Just float,
Relax,
Be.
You are deeply relaxed.
More and more relaxed,
Going deeper into a state of relaxation,
Peaceful,
Comfortable,
Closer and closer to drifting asleep,
Pleasant and calm,
Drifting,
Accepting,
Accepting yourself at peace with yourself,
Nurturing,
Feeling confident,
Feeling sleepy,
Feeling relaxed.
Your mind is calm.
Your body is relaxed.
You're drifting deeper and deeper into sleep.
You're nearly there,
Deeper and deeper,
Drifting further,
Further into sleep,
Deeper and deeper into sleep.
