Welcome to this guided sleep meditation.
Before we begin,
Make sure you're in a comfortable position in your bed.
Close your eyes and take a deep breath in through your nose and hold that for a moment and then slowly exhale through your mouth.
Keep breathing like this for a moment.
As you continue to breathe deeply,
Feel the tension in your body start to fade away.
Allow yourself to let go of any thoughts,
Worries or concerns from the day and instead focus on the present moment and the peacefulness that comes with it.
Now breathe normally in and out through the nose and don't try to change or force your breathing here.
Just allow the breath to find its own natural rhythm and relax.
Now I want you to imagine that you're standing in a beautiful,
Peaceful place.
It could be a beach,
A forest,
A mountain or any other serene location that brings you that sense of calm.
So just imagine you're standing there in this beautiful,
Peaceful place and as you're there,
Take in the sights,
The sounds and the smells of this beautiful place.
Visualise the sun setting in the distance,
Casting a warm and gentle light over everything.
As the light begins to fade,
Feel yourself becoming more relaxed and at ease.
Now imagine a gentle breeze blowing across your face and body.
Feel the coolness of the breeze and the way it soothes your skin and let the gentle breeze carry away any lingering worries or tension.
And now bring your awareness back to your breath again for a moment and just become aware you're breathing in and you're breathing out.
As you continue to watch your breath,
Allow your mind to wander to pleasant memories from your life.
Think about the times when you felt happy,
Loved and contented.
And try to remember the sights,
Sounds and feelings associated with these moments.
As you reflect on these positive memories,
Feel a sense of gratitude for all good things in your life and let this feeling of gratitude fill you up and know that you're surrounded by love and positivity.
And now focus your attention on your body,
Starting at your toes.
Imagine a warm and comforting sensation spreading throughout your body.
Allow that warmth to fill you up,
Relaxing your muscles and calming your mind.
And as the warmth spreads upwards through your legs,
Your torso,
Your arms and hands and your face,
Feel yourself becoming more and more relaxed as that warmth spreads through the whole of your body and allow yourself to sink deeper into the mattress,
Feeling completely at ease.
Now imagine a soft and gentle light surrounding your body.
This light is warm and loving and it soothes any remaining tension or discomfort you may be feeling.
Now allow yourself to drift off into a peaceful sleep,
Knowing that you're safe,
Loved and protected.
Trust that you'll wake up feeling refreshed and renewed.
So take one last deep breath in through the nose and exhale out through the mouth and allow yourself to surrender to sleep,
Knowing that you're exactly where you need to be.
Sweet dreams.
