Welcome to this sleep meditation where we will relax our bodies with some breathing and a body scan.
Once we are relaxed,
We will transport ourselves to a beautiful safe space where we feel completely calm and safe to drift away into a relaxing sleep.
Begin by finding a comfortable position.
Allow your body to settle into a state of rest.
Close your eyes gently and bring your awareness inward.
Take a moment to notice how you feel,
Both physically and mentally.
Now,
Take a deep breath in through your nose,
Filling your lungs completely.
Hold it for a moment.
Now exhale slowly through your mouth,
Letting go of any tension.
Take another deep breath in through your nose.
Hold it.
And exhale slowly through your mouth.
With each exhale,
Imagine releasing the stresses of the day.
One last time,
Deep breath in through your nose.
Hold for a moment.
And exhale slowly through your mouth.
Now shift your focus to your body.
Starting at the top of your head,
Gently bring your attention down through your body.
Notice any areas of tension.
If you feel a tension,
Take a deep breath.
When you exhale,
Release that area.
Start at your head and face.
Relax your forehead,
Your cheeks,
Your jaw,
Opening your mouth ever so slightly.
Now move down to your neck and shoulders.
Allow these areas to soften,
Feeling the weight of your head and the support of your mattress.
Move your awareness to your arms and your hands.
Let them become heavy,
Resting comfortably.
Now focus on your chest and abdomen.
With each breath,
Feel your chest rise and fall.
Like calming waves of relaxation,
They fill your body with sensations of calm and tiredness.
Move your awareness to your back.
Notice any tightness,
And with each exhale,
Release it.
Lastly,
Focus on your legs and your feet.
Let them sink into the surface beneath you.
Feel your whole body becoming heavier and more relaxed.
Now imagine a serene place where you feel completely at ease.
Perhaps a quiet forest,
A gentle breeze,
Or a calm breeze.
Imagine a serene place where you feel completely at ease.
Perhaps a quiet forest,
A beach at sunset,
Or a cozy room in your home.
Visualize the details,
The colors,
The sounds,
The scents.
We will enter this space via a set of beautiful stairs.
As I count down from 10,
Visualize yourself moving down the stairs towards your tranquil space.
10 Take a step down.
9 8 Moving you closer to your space.
7 6 You are feeling more and more in touch with your space.
5 4 You are getting so close now.
3 You feel the calm of your space already trying to embrace you.
2 1 Step into your space.
Picture yourself in this space feeling safe and tranquil.
Look around.
Take everything in.
Feel the surface beneath your feet.
Smell the smells associated with your space.
Allow the space to fully embrace you,
Bringing a sense of deep,
Tranquil peace.
You are so safe and calm in this space.
You know you can stay here for as long as you want to.
As you continue to breathe deeply in your safe space,
Silently take in these affirmations and allow the words to resonate within you,
Cultivating a deep sense of relaxation.
I release the day and welcome rest.
I am safe.
I am calm.
I am ready for sleep.
With each breath,
I invite peace into my body and mind.
My body is relaxed and ready to recover from the day.
My mind is at ease.
I release the day and welcome rest.
I am safe.
I am calm.
I am ready for sleep.
With each breath,
I invite peace into my body and mind.
My body is relaxed and ready to recover from the day.
My mind is at ease.
I release the day and welcome rest.
I am safe.
I am calm.
I am ready for sleep.
I am safe.
I am calm.
I am ready for sleep.
With each breath,
I invite peace into my body and mind.
My body is relaxed and ready to recover from the day.
My mind is at ease.
