Hello beautiful soul!
Welcome to Peaceland Haven.
I'm your guide Natalie Brown,
And I want to warmly welcome you to this very safe space.
In today's meditation,
I will guide you through a soothing sleep talk down meditation.
If you need a meditation to help you fall asleep deeply and quickly,
You will love this.
Thank you for taking the time to take care of you today.
Are you ready?
Let's begin.
Welcome to this soothing sleep talk down meditation.
As you get ready to settle down and drift off into a deep and restful sleep,
I invite you to take a few deep breaths and release any tension that you may be holding onto.
Allow your body to sink into the space you are lying down in,
And make sure you are safe and cozy,
And let go of any worries or stresses from the day.
Take a deep breath in,
And as you exhale,
Feel your body relax even further.
Inhale deeply,
And as you exhale,
Let go of any tension in your shoulders,
Neck,
And jaw.
With each breath,
Feel your body becoming more and more relaxed.
As you settle into this peaceful state,
Know that you are worthy of love and care.
You are capable and strong,
And you can overcome any challenges that come your way.
Take a moment to acknowledge and appreciate yourself for all that you are.
Today we are going to start our practice with some square breathing,
Which helps you achieve a relaxed state,
Relieve tension,
And to settle your nerves.
So now I'd like you to close your eyes.
Sometimes it helps to visualize a square in your mind as you close your mouth and breathe in slowly through your nose.
As you do this exercise,
You can visualize each count of four being one side of the square.
Count to four as you inhale,
Breathe in,
Two,
Three,
Four.
Now hold your breath for a count of four,
Hold,
Two,
Three,
Four.
Then open your mouth slowly and slowly exhale a count of four out,
Two,
Three,
Four.
Now hold the exhale to another count of four,
Out,
Two,
Three,
Four.
Now hold the exhale to another count of four,
Pause,
Two,
Three,
Four.
Count to four as you inhale,
Breathe in,
Two,
Three,
Four.
Hold your breath,
Two,
Three,
Four.
Open your mouth slowly and exhale out,
Two,
Three,
Four.
Now hold your breath for a count of four,
Two,
Three,
Four.
Then open your mouth slowly and slowly exhale a count of four out,
Two,
Three,
Four.
Now hold the exhale for another count of four,
Pause,
Two.
Count to four as you inhale,
Breathe in,
Two,
Three,
Four.
Now hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
And let's do it again.
Count to four as you inhale,
Take a deep breath,
Breathe in,
Two,
Three,
Four.
Hold your breath,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Then one more time,
Taking a big breath,
Count in,
Two,
Three,
Four.
Now this is our last cycle.
Breathe in really deep,
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Now just resume breathing at a pace that feels really good for you.
Allow yourself permission to fully let go of any tension and allow yourself to sink deeper and deeper into a state of calm and peacefulness.
You are safe and secure.
You are surrounded by love and support.
You are loved and cherished.
Keep breathing and feel your breath as it enters and exits your body.
With each breath,
Allow your mind to become more and more still.
Now we'll begin the countdown.
With each number,
Allow your body to sink deeper and deeper into a state of relaxation and peace.
Ten.
Imagine that you are in a state of deep relaxation.
Imagine a warm,
Gentle breeze blowing through your body,
Washing away any tension or stress.
Nine.
Feel your muscles beginning to loosen and relax.
Let go of any tightness and allow your body to become soft and supple.
Eight.
Visualize a beautiful,
Serene scene in your mind's eye.
It could be a beach,
A forest,
Or a mountain landscape.
Whatever it is,
Allow yourself to fully immerse yourself in this peaceful,
Calm environment.
Seven.
Feel your breath becoming slow and steady.
Allow your body to breathe on its own without any effort or control.
Six.
Imagine a wave of calm washing over you,
Soothing any remaining thoughts or worries from your day.
Five.
Your body is becoming heavy and still,
Sinking deeper and deeper into a state of relaxation.
Four.
Your mind is becoming quieter and quieter,
More and more still with each passing moment.
Three.
You are safe and secure,
Surrounded by love and support.
You can let go of any fears or concerns.
Two.
You are drifting deeper and deeper into a state of restful sleep,
Feeling peaceful and content.
One.
You are completely relaxed,
Calm,
And at ease.
Allow yourself to drift off into a deep and restful sleep,
Knowing that you are safe,
Loved,
And protected.
Three.
As you drift off into a deep and restful sleep,
Know that you are worthy of all good things that life has to offer.
Sweet dreams,
And may you wake up feeling refreshed and rejuvenated,
And carry with you into your day a sense of deep worthiness and a profound feeling of love.
Until we meet again,
My friends,
Take care of your soul,
Love yourself,
Know you are loved,
And show love to others.
Sleep deeply.
Sleep well.
You you
