Hi,
And welcome to this guided meditation for deep relaxation and sleep.
I'm so glad you're joining me this evening.
Find a comfortable position in your bed,
Making sure you're warm and free from any distractions.
You may choose to pull on your eye mask,
Cover yourself in your blanket,
Or anything else that makes you feel the most comfortable.
Close the eyes,
Take a deep breath,
And let go of the day.
Exhale,
Bring awareness to the breath.
Inhale deeply through the nose,
Feeling your chest and your abdomen rise,
And exhale slowly through the mouth,
Letting go of any tension.
Allow the breath to find its natural rhythm as you continue to relax.
As you breathe,
Imagine a wave of tranquility washing over you,
Starting from the top of your head and gently flowing down to the tips of the toes.
Feel this wave releasing any stress or worries,
Leaving you in a state of serene calm.
Now bring awareness to the body.
Notice any areas of tension or discomfort.
With each exhale,
Visualize these areas softening and releasing.
Feel the weight of your body sinking into the bed.
Allow the body to become heavy.
Feel the body supported and held.
Bring the awareness to the forehead.
Notice any tension and invite it to soften with the breath.
Relax the two eyebrows.
Allow the area to become smooth.
Move the awareness to the eyes and the cheeks.
Allow the eye muscles to release any strain,
Releasing your cheeks,
Allowing the jaw to soften.
Feel the warmth of relaxation spreading throughout the face muscles.
Bring your attention to the neck and shoulders.
With each breath,
Feel these areas letting go of any accumulated stress.
On the exhale,
Picture the tension melting away.
Continue down to the arms and hands.
Feel a sense of heaviness and warmth as you release any tension.
Allow the arms to become pleasantly heavily and relaxed.
Shift the awareness now to the chest and torso.
Sense the gentle rise and fall of the chest with each breath.
Imagine a softening of the muscles around the heart,
Creating a feeling of ease and comfort.
Bring the awareness to the back and spine.
Picture each vertebra relaxing like a string of pearls releasing.
Feel supported by the surface beneath you,
The body becoming heavier and heavier with each exhale.
Now move down to the hips and pelvis.
Allow any tightness to dissolve,
Creating space for a deep sense of comfort.
Feel the body sinking further into a relaxed state.
Shift your awareness to the legs and feet.
Sense the weight of your legs as they become heavy and calm.
Feel the soothing energy flowing down to the feet,
Grounding you.
Take a moment to appreciate the entire body in a state of relaxation.
If you notice any lingering tension,
Offer your breath to that area,
Allowing it to release.
Now let's take a journey within.
Visualize a beautiful garden,
A safe and peaceful place created just for you.
Visualize the details of the garden,
What colors are there,
The scent,
The gentle rustling of leaves.
Allow yourself to wander through this tranquil garden,
Leaving behind the concerns of your day.
As you continue your journey through the garden,
Notice a cozy hammock swaying in the gentle breeze.
This hammock is your personal haven for rest and rejuvenation.
Visualize yourself climbing in to feel the gentle rock and gentle cradle motion.
Allow it to lull you into a state of deep relaxation.
Bring the awareness back to the breath.
Inhale tranquility and exhale any lingering tension.
With each breath,
Imagine a warm golden light surrounding you,
Creating a protective cocoon of peace.
Breathe.
Now,
As you lie in the hammock,
Imagine the night sky above you filled with thousands of stars,
Each star representing a positive thought or intention.
Take a moment to make a wish on one of these stars,
Setting an intention for a restful and rejuvenating sleep.
As you gaze at the stars,
Allow the mind to drift.
If any thoughts arise,
Acknowledge them without judgment and gently guide your awareness back to the night sky.
Feel the gentle embrace of the hammock and the soothing night air.
Allow yourself to surrender to the sensation of weightlessness,
Relaxation,
And calm.
Now,
Allow yourself to transition into a state of even deeper relaxation.
Let's begin to count backward from 10 with each breath.
10.
Inhale deeply.
9.
Exhale slowly.
8.
Inhale calmly.
7.
Exhale tension.
6.
Inhale serenity.
5.
Exhale worry.
4.
Inhale peace.
3.
Exhale doubt.
2.
Inhale stillness.
1.
Exhale,
Letting go completely.
You are now in a state of profound relaxation.
The mind is clear.
The body is at ease.
Drift into the embrace of deep,
Restful sleep.
As this guidance comes to an end,
Allow your tranquil breath to guide you into a peaceful night's sleep.
If you wish,
Continue to focus on the breath or simply let go and surrender to the calmness of the night.
May your sleep be deep,
Restorative,
And filled with sweet dreams.
Good night.
