Welcome to your deep sleep meditation.
This practice will help you fall into a deep restful sleep.
You can leave the worries of the day behind.
No need to think about the past or the future.
Just bringing your attention to this present moment and find that place of rest in both your body and your mind.
Allow yourself to completely surrender.
Make yourself comfortable and gently close your eyes.
Let's begin by taking some long slow deep breaths.
As you breathe in feel your belly rise and as you breathe out feel your belly fall.
Let's focus on the inhalation and belly rising and the exhalation your belly falling.
Long slow deep breaths.
Your breath is your anchor,
Your stable focus point to always come back to during your practice.
If you find yourself getting distracted with thoughts bringing yourself back to your anchor,
Back to your breath.
Take your attention to your feet and take a deep breath in.
And on the exhalation allow your feet to completely relax.
Then moving up your body to your legs.
Take a deep breath in and on the exhalation let go of any tension in the legs.
Then your hips and buttocks.
Take a deep breath in and on the exhalation relaxing the hips and the buttocks.
Now to your abdominal chest and back area.
Taking a deep breath in and on the out breath completely relaxing those areas your abdominal chest and back area.
Moving to your arms take a deep breath in and on the out breath letting go of any muscle tension your arms hands fingers.
Next is your shoulders and neck.
Letting go of any tightness or stiffness that may have come from your day.
Letting go.
Allowing your body to surrender and soften.
Releasing any tension allowing it to melt away.
And finally to your head and your face.
Allow your facial muscles to relax and your jaw muscles to relax even the tiny muscles around your eyes.
Allow them all to completely relax.
Every exhalation you're going into a deeper state of calm and surrender.
Your whole body is completely relaxed and at rest.
Totally surrendered to this moment.
Take a moment to visualize a blackboard in front of you.
I want you to write down anything on the blackboard that is on your mind.
Any concerns fears or worries.
Anything that takes you away from your stillness write it on the blackboard.
This is your opportunity to let go of your thoughts let go of your concerns your fears and your worries.
Let's write anything down that comes to mind.
Now we have your whole body and mind completely relaxed.
You start to feel as if you're becoming lighter and lighter and visualize yourself floating upwards.
See yourself rising up and you continue rising until you're floating on light white fluffy clouds.
You are calm.
Your breathing is deep and flowing.
Your body is still and peaceful.
You look out and you see the big fluffy white clouds above you to the right of you to the left of you and below you.
You're in the midst of a vast cloudscape and you now sense you are gently moving with the soft breeze.
The movement is slow and relaxing.
On a passing cloud you start to see a written message and you read these messages over and over to yourself silently knowing in your heart the power of these ancient well wishes.
Knowing these messages are just for you.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Take a few deep breaths and feel these phrases in your heart.
These well wishes are for you.
Absorb these into your mind and body and really connect with them wholeheartedly.
As you hear these phrases again you feel your heart slowly opening more and you feel your body relaxing even more.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
You are calm.
You are relaxed.
You take a deep breath in and on the out breath you feel yourself fall further into a very deep state of relaxation.
You can now listen to the music that is gently going to take you into the land of the slumber.
You are safe.
You are at peace.
Sleep well.
