Hi,
This is Amber,
And welcome to this guided meditation to help you relax and fall fast asleep.
The day is now done,
And there's nothing else you need to do today,
Other than find a comfortable position in your bed where you'll be able to relax easily.
And if you're ready now,
Let's begin.
Start to bring your attention to your internal world and your physical body.
Start to notice without any judgment any sensations that you may be feeling.
Perhaps you notice the feeling of the blanket on your skin or the pillow under your head.
Maybe you notice the temperature of the room or the sounds coming from your room.
Notice any sounds that might be coming from outside your room.
And notice how your breathing is happening naturally,
Helping your chest rise and fall without any effort needed from you.
As you become more and more sleepy,
You'll notice that the feeling of relaxation is growing in your body.
Feel the front plane of your body growing more relaxed now,
And feeling the back plane of your body against the bed,
Relaxing as well.
Now as we start to scan the body,
Starting from the feet and moving upwards towards the head,
Imagine that each part of your body is growing heavier and heavier,
Helping you sink deeply into sleep and shutting down for the night.
And if you feel the slight urge to yawn,
Go ahead and yawn.
It's very natural as you're getting sleepier now.
Bring your attention to the left foot,
Noticing the toes,
The sole of the foot,
The heel of the heel,
And the left ankle.
Notice how they're getting sleepier and heavier now.
Now moving upwards,
Move your focus to the left lower leg between the knee and the ankle.
Focus on the left knee.
The left thigh.
The left hip.
The left side of the pelvis.
The left glute.
Now focusing on the right foot.
The right lower leg.
The right knee.
The right thigh.
The right hip.
The right side of the pelvis.
The right glute.
The lower stomach.
The middle of the stomach.
The front of the chest.
The upper chest.
The lower back.
The mid-back.
The left shoulder blade.
The right shoulder blade.
Now bring your attention to your left hand.
Notice the thumb,
The index finger,
The middle finger,
The ring finger,
And the pinky finger.
The pinky finger.
All getting sleepier and heavier now.
The palm.
The left wrist.
The left forearm.
The left elbow.
The left upper arm.
The left armpit.
The left shoulder.
The left collarbone.
Now moving to the right hand,
The right thumb,
The index finger,
The middle finger,
The ring finger,
And the pinky finger.
The right palm.
The right wrist.
The right forearm.
The right elbow.
The right upper arm.
The right armpit.
The right shoulder.
The right collarbone.
And now moving to focusing on the neck and relaxing the lower jaw,
The tongue,
The left cheek,
The right cheek,
The muscles around the left eye,
The muscles around the right eye,
The muscles between the eyes,
The left eyebrow,
The right eyebrow,
The front eyebrow,
The forehead,
The left ear,
The right ear,
And the top of the head.
Now bring your attention to your left hand.
Notice the thumb,
The index finger,
The middle finger,
The ring finger,
And the pinky finger all getting sleepier and heavier now.
The palm,
The left wrist.
The left forearm.
The left elbow.
The left upper arm.
The left armpit.
The left shoulder.
The left collarbone.
Now moving to the right hand.
The right thumb.
The index finger,
The middle finger,
The ring finger,
And the pinky finger.
The right palm.
The right wrist.
The right forearm.
The right elbow.
The right upper arm.
The right armpit.
The right shoulder.
The right collarbone.
And now moving to focusing on the neck.
And relaxing the lower jaw,
The tongue,
The left cheek.
The right cheek.
The muscles around the left eye.
The muscles around the right eye.
The muscles between the eyes.
The left eyebrow.
The right eyebrow.
The forehead.
The left ear.
The right ear.
The left cheek.
Comfortable.
And every part of your body from your toes to the top of the head is feeling heavy and sleepy.
Now you're ready to sleep through the night and wake up feeling refreshed and rested.
