This guided meditation will help you fall into a deep restful sleep that lasts all night long.
Start by lying on your back with your hands by your side and closing your eyes.
Feel your head and shoulders sink into the surface beneath you,
Followed by your back,
Arms and legs.
Let the muscles in your forehead and temples relax.
Feel your jaw and cheeks soften.
Begin to mentally scan your body,
Making note of how it feels.
If you notice any areas of tension,
Focus on relaxing them.
Feel the tightness release with each inhale you take.
Allow the events of the day melt away as you gradually relax further and further with each breath.
Breathe in deeply and exhale slowly,
Releasing any tension.
Breathe in and out.
Feel your breathing relax you.
There is nothing you need to do right now besides breathe.
Simply drift as you become sleepy.
Let any thoughts go and return to your breath.
On your next exhale,
See how slowly you can release your breath.
Breathe in deeply and now breathe out slowly,
Prolonging your breath as you relax.
Breathe in deeply and now breathe out slowly,
Prolonging each breath.
Now return to your normal breath.
Just keep breathing,
Letting each breath occur naturally at whatever pace is comfortable for you.
Feel your breathing becoming calm and slow.
Your body becomes heavier as you feel yourself sinking into the surface you were lying on.
Sinking deeper and deeper,
Your whole body feels heavy.
Notice that your eyelids are getting heavier and heavier.
Allow them to remain closed as you notice the feeling of coolness sweep across your forehead.
You are feeling calm,
Cool and relaxed,
Smooth and free.
Let your mind drift now for a moment,
Just relaxing.
No need to focus or think,
Just drift as any remaining tension sails out of your body.
Now focus on your breath.
Breathe in for a count of three,
Hold for a count of four and release for a count of five.
In for three,
Hold for four,
Out for five.
In for three,
Hold for four,
Out for five.
Keep counting now on your own,
Focusing just on the numbers.
In for three,
Hold for four,
Out for five.
Your body is so relaxed and heavy.
Feeling very sleepy,
Your mind is drifting away,
Falling asleep,
Staying asleep throughout the night.
No thoughts,
Only rest.
Not able to focus any longer,
The numbers are blending together,
You're losing count.
You're too sleepy to count.
Your body and mind are like a feather now,
Swaying side to side,
Floating down gently towards a peaceful land of sleep.
Feel your body drifting back and forth,
Down and further down,
Fluttering through the air,
Softly resting,
Sinking further down with every breath.
Pleasant,
Calm dreams,
Coming to rest on a soft surface,
Slowly sinking into comfort and sleep.
Enjoy the relaxation now and allow yourself to drift off into pleasant,
Deep sleep.
