Welcome to this sleep meditation to help you fall asleep fast.
When you're ready,
Get yourself nice and comfortable.
You could be sitting or lying down in this meditation practice.
When you're ready,
Just take a deep breath in and as you exhale,
Close your eyes.
Allow yourself to become more relaxed.
Take another deep breath in.
Let it go.
Allow your body to feel heavy.
And when you're ready,
One more deep breath in.
And let everything go.
Just bring your attention to your toes.
Notice if you're holding any tension in your feet.
Allow your ankles to relax.
And slowly working your way up your body,
Relax the calves.
Release any tension around your knees.
Allow your thighs to become soft.
Relaxing the muscles in your glutes and around your hips.
Letting go of any tension.
Allow your abdomen to relax.
Release the tension in your back.
Relaxing your chest,
Your shoulders.
Allow the arms to become heavy.
Relax the biceps,
Triceps,
Forearms.
Relax the hands,
The fingers.
Let go of anything that you're still holding on to.
Relax your neck,
Your face.
And finally,
Allow your whole body to move into this state of calmness and relaxation.
Take another deep breath in.
Let it go.
Now I'd like you to visualize a relaxing place.
It might be in your room,
In the garden,
In your room,
In the garden,
Or maybe in a park or on a beach.
Wherever it is,
Take yourself to this place.
This calm,
Peaceful,
Serene environment.
Start to visualize the scenery,
The smells,
And the sights.
If your mind starts to wander,
That's okay.
Just bring yourself back to this beautiful place where you feel calm and relaxed.
Allow yourself to enjoy this moment without any worries,
Without any stress.
Allowing yourself to move into this deeper state of relaxation as you prepare yourself to fall.
Now,
Gently start to observe your breath.
And with each exhale,
Just count all the way up to ten.
And when you get to ten,
Just take a deep breath in and a deep breath out.
And when you get to ten,
Just start again from one,
Just counting every exhale.
And again,
When you get to ten,
We'll do one more round.
And once you've done the third round to ten,
Just allow your breath to relax.
Coming back to its natural rhythm.
Very gently moving into this deeper state of relaxation and calmness.
Preparing your body for deep rest.
And repeat after me.
I am calm.
I am relaxed.
I am ready for sleep.
I am calm.
I am relaxed.
I am ready for sleep.
I am ready for sleep.
I am ready for sleep.
Allow your body to feel heavy.
If you're having any wandering thoughts,
You can just bring your attention back to your breath.
And just notice the calmness of the pace of the air coming in and out of your nostrils.
And then finally,
Just take one more deep breath in.
And exhale with a sigh.
Let everything go.
As you allow yourself to drift off into this deep state of relaxation.
And whenever you're ready,
You can fall asleep.
Thank you for joining me.
