Welcome to this meditation where you'll be guided into a peaceful and relaxed state,
Allowing you to release the stress and the worries of the day and gently drift off into sleep.
Begin by getting comfortable.
Allow yourself to lay down in whatever position feels right for you.
Settle into your sheets or blankets and adjust your body until you can rest comfortably,
Allowing yourself to settle in to the surface beneath you.
When you're ready,
Gently close your eyes and take a nice deep breath in.
When you exhale,
Feel the wave of relaxation sweep over you,
Releasing the muscles in your shoulders,
Your back,
Your neck,
And your jaw.
Feeling the gravity pulling you downward,
Feeling yourself being supported and held by the surface beneath you,
Noticing the air surrounding you,
And feeling the air against your skin.
Continue breathing slowly and gently,
Noticing the sensations of breathing,
Noticing how the air feels cool as you breathe in and warm as you breathe out.
Breathing slowly and fully,
Paying attention to how your body moves when you breathe,
Noticing how your chest rises and falls with each inhale and exhale.
As you continue to breathe,
Scan through your body from head to toe and notice any areas of your body that are holding any tightness or tension and breathe into those areas,
Allowing the tension to release with each exhale.
Becoming aware of your entire body now,
How calm and relaxed you are in this very moment.
Now take another full deep breath in and then breathe out with a sigh,
Releasing any remaining tension and allowing your body to relax and settle even more.
Very good.
Feeling a sense of calm and relaxation flowing through your body and appreciating this moment of peace,
Knowing that there's nothing you need to be doing right now,
There's no other place you need to be,
The only thing you need to do right now is simply be here in this moment,
Giving yourself permission to let go of the stresses and challenges of the day,
Offering yourself compassion and forgiveness for any mistakes or missteps that happened along the way,
Reminding yourself that you did the best you could today and that you deserve a break.
This is your time to temporarily free yourself of all demands and responsibilities,
Allowing yourself to release the stresses and the worries of tomorrow,
Treating yourself to some much-needed rest.
And now if it feels right,
Slowly bring a small smile to your face,
A soft easy smile that effortlessly arises from your relaxed body.
Notice how it activates the muscles around your mouth,
In your cheeks,
Around your eyes,
Feeling the smile reach your eyes,
Smiling in your eyes,
Allowing the muscles in your forehead to soften,
Noticing how a simple smile naturally calms you and uplifts you,
Bringing a feeling of contentment and peace,
Allowing you to let go,
Relaxing your body and mind,
Noticing how breath by breath this smile moves further and further into every cell of your body.
Feel how this smile nourishes you,
Comforts you,
Calming your whole being as it fills your body,
Sensing this peaceful soothing feeling blowing throughout your body,
Feeling it working its magic,
Relieving tension and quieting your mind,
Feeling yourself being unburdened,
Bringing in feelings of spaciousness,
Relief.
You may notice yourself feeling lighter as if you're floating on top of a cloud,
So comfortable.
You may even notice a slight tingling sensation in your hands,
Feeling the tingling sensation moving up your arms,
Throughout your body,
All the way down to your feet.
With each inhale you bring more and more relaxation and calm energy into your body,
Breathing in calm and peace.
Soothing any of the remaining stress or anxiety that might still be lingering in your body and mind.
With each inhale allowing the feeling of relief to fully enter your body.
Now with each exhale sense this calm energy radiating from your body in all directions.
Feel it permeating the air around you and filling up your entire bedroom with quiet serenity.
The day is over and there's nothing left for you to do.
It's time to rest.
You are safe.
You are comfortable.
You are loved and cared for.
In this moment you are at peace.
Stay here,
Savoring this moment,
Breathing slowly and gently.
And now allow a feeling of gratitude to enter your heart.
Gratitude for the warmth and protection of your home.
Gratitude for the supportive people in your life.
Gratitude for the simple things that make you smile.
Gratitude for a night of restful rejuvenating sleep.
Gratitude for the opportunity for a fresh start in an even brighter tomorrow.
Feel the gratitude warming your heart and spreading throughout your chest.
Allow the feelings of gratitude and peace to flow through you.
Carry the feelings of peace and tranquility with you into your dreams.
Fully appreciate this sense of calm that you're experiencing and know that you can return to this feeling at any point if you notice that your mind becomes active.
Remind yourself that you'll have plenty of time for thinking tomorrow after a good night's rest.
Let your body and mind be at rest and let the sleepiness gently wash over you,
Allowing yourself to drift off into sleep without effort.
From my heart to yours,
I'm wishing you joy,
Peace,
And ease in this precious life.
You deserve it.
Have a good night and may you rest well.
