Good evening and welcome to your sleep meditation to help you fall asleep effortlessly and deeply for a beautiful night of rest.
Take a second to get comfortable in your space.
Allow yourself to settle in.
Let the breath become slow and easy as the exhales begin to echo the inhales.
Steady and smooth.
Let the body get heavy and melt into your bed.
Let it support you and hold you safely and securely,
Allowing you to release.
Bring awareness to the big toes.
Second,
Third,
Fourth,
And pinky toes.
Relax the soles of the feet.
Relax the top of the foot,
The front of the ankle,
The outsides of the ankles,
The Achilles heel,
The insides of the ankles,
Ankles to toes.
Imagine a golden light circling around the ankles,
Releasing and relaxing the joint,
Relaxing the calves and the shins,
The back of the knees,
The outsides of the knees,
The kneecaps,
The insides of the knees.
Imagine a golden light circling around the knees,
Protecting them,
Caring for them,
And relaxing them.
Relaxing the knees down.
Awareness moves to the inner thighs,
The quads,
The outer thighs and ITs,
The hamstrings.
Imagine a golden light wrapping around and circling each leg where it meets the hip,
Circling around,
Relaxing those joints,
The hip flexors and the psoas and the outer hips,
And let them relax.
The whole right leg,
The whole left leg,
Heavy,
Asleep.
The pelvic floor,
The low abdomen,
The low belly,
The outer hips,
The glutes,
The low back,
Relax,
The belly,
The stomach area,
The diaphragm,
The mid torso,
The chest,
The ribs move with ease,
The heart slows and calms,
The shoulders,
The top of the shoulders,
The upper back and shoulder blades,
The mid back and the low back melt down,
The whole spine,
Relax.
Let the golden light start to circle around the shoulders where they meet the upper arms,
Relaxing those joints.
Upper arms relax,
Biceps,
Triceps,
Back of the elbow,
Outside of the elbows,
Inside of the elbow crease,
Inside of the elbows,
Golden light around each elbow joint.
Lower arms,
Back of the arms,
Entire right arm,
Entire left arm,
Palms,
Thumbs,
Index,
Middle ring,
Pinkies,
Relax.
Back of the hands,
Right hand,
Left hand,
The throat,
Front of the throat,
Sides of the throat,
Sides of the neck,
Back of the neck,
Golden light circling the neck,
Releasing the energy,
Settling,
Back of the skull,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Right eyelid,
Eyelashes,
Right eye socket,
Right eyeball,
Left eyelid,
Eyelashes,
Left eye socket,
Left eyeball,
Full right eye area,
Full left eye area,
Nose bridge,
Nostrils,
The muscles around the nostrils,
The cheeks,
The muscles below the cheekbones,
The jaw,
Right ear,
Left ear,
Behind the ears,
Top lip,
Lower lip,
The muscles on the sides of the lips,
Chin,
Underneath the chin,
Hair follicles,
Full head,
The head is heavy and melts,
The brain,
Right hemisphere of the brain,
Left hemisphere of the brain,
Rest,
Right side of the body,
Rest,
Left side of the body,
Rest.
Visualize the golden light and let it spiral around the entire body,
Creating a cocoon for safe,
Protective sleep.
You are safe,
Secure,
Protected.
The golden light begins to dim,
Getting dimmer and dimmer until it turns off.
Allow yourself to melt and rest and trust the process of sleep and restoration.
With every exhale,
Soften and drift away with ease.
Sleep well.
Good night.
