Welcome to your 10-minute sleep meditation.
To begin,
Find a comfortable position lying down.
Close your eyes and let your body rest naturally.
Take a deep breath in and slowly let it out.
Feel your body sinking into the surface beneath you.
Now breathe in slowly and exhale even slower.
Feel the gentle rise and fall of your chest.
Allow each breath to calm your body.
Now shift your focus to your feet.
Notice any tension and then release it.
Breathe in,
Breathe out.
Let your feet soften and relax.
Move to your legs.
Notice how they feel.
Breathe in and as you exhale,
Let go of any tightness.
Your legs are becoming heavy,
Sinking deeper into the bed or floor.
Bring your awareness to your hips and lower back.
Inhale deeply and as you breathe out,
Feel them soften.
Let go of any discomfort.
Feel your belly rise and fall with the breath.
Breathe in calm and exhale any tension.
Notice your chest.
Notice your shoulders.
Pay attention to the arms.
Feel them getting heavier with each breath.
Feel your body relax even further.
Let the body soften with each breath,
Allowing the body to soften even more.
Now bring all of your attention back to the breath.
Breathe in and breathe out.
Let the rhythm of your breathing soothe you.
Notice the cool air entering your nostrils and the warm air leaving.
With each breath,
You are feeling more and more at ease.
Let the inhale fill you with peace and let the exhale release any remaining tension.
Letting your body get heavier and heavier.
We will now count down from 10 to 1.
With each number,
Allow yourself to drift deeper into relaxation.
10.
Feeling calm.
9.
Your mind is quiet.
8.
Body is heavy and still.
7.
Sinking deeper.
6.
Let go of any thoughts.
5.
Feeling drowsy.
4.
Heavier and calmer.
3.
Drifting down.
2.
Almost asleep.
1.
Completely relaxed.
Let the silence guide you now.
There is nothing more to do.
Rest and sleep in complete peace.
You are safe.
You are calm.
Sleep well.
