Hello and welcome.
For this meditation,
I'm going to guide you into a restful sleep by taking you on a relaxing train ride through the beautiful countryside.
Let's begin by finding a comfortable position,
Making sure that you'll not be disturbed so you can get a restful night of sleep.
Get as comfortable as you can now and if at any time along the way you need to reposition yourself to get even more pleasant sleep,
Allow yourself to do so.
Begin to let go of all the tension you may have built up throughout the day.
Any worries you accumulated seem to lose their power and intensity as you settle down for the night.
Feeling cozy now,
Allow your breath to start to slow down with every breath you take.
Take a nice full breath in and slowly exhale.
One more full breath in and slowly exhale.
Let your breath return to normal now and just observe your mind and how it's thinking of various things about your life and your day.
Observe how perhaps visuals of moments flash in your mind or maybe you feel them.
You may even be able to hear sound with your thoughts as they present themselves.
Letting images from your life fade now,
Bring into your imagination that you're walking toward a long train that's parked along the countryside.
The engine of the train is stopped at an old station in the middle of nowhere and the long train extends into the horizon.
You're walking several sections back and you notice an open wagon.
You see the workers getting ready to depart.
Steam is billowing out from the engine.
You hop in the open wagon and find it's filled with fresh hay.
You hear the train horn blowing and the sounds of distant voices calling all aboard.
So you lay down in the hay which is perfectly comfortable.
And you're positioned in a way that you're gazing out the open door into nature.
As you sit back waiting for the train to begin to roll,
Look around the wagon and notice all the details.
The weather is perfectly mild and soothing.
Perhaps you can sense the smell of hay in the countryside breeze.
Just take a moment to notice everything as vividly as you can.
You feel slight vibrations as the train powers up.
You can hear its mighty engine hissing as it builds enough power to pull the massive weight.
Soothing station bells begin to ring,
Alerting that the train is leaving the station.
The wagon begins to roll very slowly.
And you take a deep breath of relief because you know you're in for a long relaxing ride.
And vibrations under you get stronger because the train is increasing in speed.
You can hear the relaxing sounds of the wheels turning along the tracks.
Station bells get louder as your wagon passes by this small station in the middle of nowhere.
And then they pass by and the ringing sounds get fainter in the distance until you can't hear them any longer.
The vibrations under you are strong yet soothing.
They even out into a relaxing hum as the train has reached a safe and steady speed for a long journey.
As you gaze outside,
It's still light but it'll be sunset very soon.
You can see out both sides of this train car,
Making for the most beautiful views you've ever seen.
You see the ground close to you passing by very quickly and the trees nearby passing a little slower.
And in the distance,
Rolling mountains are moving by ever so slowly as you ride.
Look out into this nature and just really enjoy its beauty.
The sun is beginning to meet the horizon,
Setting behind a soft rolling mountain range in the distance.
The colors that this sunset begins to create for you are breathtaking.
Pinks and yellows of the sky fade into the bright blue and then into the deep blue of the night sky inching in.
The gentle mountain range gives off a fuse of greens and blues and grays.
The sun down is reflecting colors of purples mixed with oranges now as it dips below the mountains.
Meadows of warm golden colors are passing by the train and every now and then an old giant oak tree passes you by,
Standing proudly in the sprawling fields of gold.
This view is mesmerizing and you're not thinking about anything other than the beauty you're witnessing.
You're getting more and more relaxed.
I'm feeling grateful for these beautiful moments in the twilight on this sleepy train.
I'm very comfortable and ready for a restful night of sleep.
The aura of the sun is slowly fading away and the night sky is chasing away the sunset.
Your eyes are becoming heavy with sleep as you watch the day turn to darkness.
Wide meadows have passed by and the train is entering a forest.
The air cools just a bit and you can smell the trees as they close in around the train.
The dark has settled in and there's crisp moonlight peeking through the trees as they pass by.
The hum and resonance of the train are very soothing to you,
Making you even more sleepy.
Your eyes are closed now and occasionally you open them for just a moment to gaze around the wagon and view into nature.
Now hear yourself saying as you drift and float on this dreamy train ride,
Sleep comes and it restores me and heals me.
Time is my time to fully rest when restful night's sleep is approaching and I am just alone for the ride.
I have done all that I need to do today.
Right now I don't have to do anything but sleep.
I breathe peacefully and easily,
Relaxing my mind and body.
Sleep comes over me naturally and willingly.
As I become more relaxed and sleepier,
This gives my body the time to heal.
Sleep and restful sleep is possible every night when I let go of worries and stress.
My breath is steady and slow,
Carrying me into a long night's sleep.
As I become sleepier and sleepier,
My brain slows.
I am grateful for my day that was well lived and now it has become night.
Now is my time to dream.
I embrace rest.
My body feels very heavy and calm.
My muscles are completely relaxed and any remaining tension completely fades.
My mind is quiet and clear.
I sleep well each and every night.
Nothing disturbs me when I sleep.
I thank my body for allowing this time of rest.
I thank my mind for letting go of worries and opening to dreaming.
I release all my thoughts from the day.
I release any tension I accumulated from the day.
I am calm and full of peace.
I will awaken refreshed.
Falling asleep is effortless for me.
I say with confidence every day that I sleep easily and restfully.
Each night when I lay down on my pillow,
I am greeted by sleep and I welcome this sensation.
I sleep so soundly.
I look forward to going to bed.
Falling asleep happens quickly without any effort.
I now just drift and float,
Not thinking about anything in particular.
Just let things come and go as they always do.
Sleep is encompassing you now.
The train is taking you along for the ride into a new and beautiful destination when you rise.
Enjoy this time and allow my voice to completely fade away just as the sleepy train rolls along through the wilderness.
Allow yourself to fall into a deep,
Restful slumber.
