Welcome to this extended sleep meditation.
My name is Leslie and I am grateful that you have chosen me to guide you into a deep and a restful sleep.
So just take a few moments to prepare yourself,
To prepare your body and your mind,
To release and to let go of the day's cares and concerns,
To release and let go of the tension that has gathered in your body throughout the day.
If you find it helpful you may wish to introduce a calming relaxing scent such as lavender,
Clary sage or sweet marjoram by diffusing the essential oil close to your bed.
You may find that the calming vibration of amethyst when placed under your pillow will assist in clearing your mind of all the clutter that has accumulated throughout your day.
And as you lie peacefully and quietly in your favourite position,
Ready for sleep,
With your favourite pillow cradling and supporting your head and your neck,
Feel the texture of your comfortable sheets and send a silent thank you to the universe for the bed beneath you,
Bedding covering you,
The roof over your head,
And with a feeling of gratitude recognize how truly blessed you are.
Breathe deeply,
Breathing easily,
Feel the gentle rise and fall of the chest and the abdomen,
Breathing in and breathing out,
Just allowing the natural rhythm of your breath to relax the body,
Feel your body releasing and unwinding,
Relaxing deeper and deeper as you breathe in and breathe out,
And with each inhalation just breathe in relaxation,
Peace and calm,
With each exhalation breathe out the day's cares and concerns,
Just allow the mind to become still,
Peaceful,
Like a crystal clear lake on a calm and a windless day.
When you find that your thoughts hold less and less significance,
The sound of my voice and the soothing music hold more and more significance,
As you drift,
Drift,
Drift on a cloud,
And as you drift on a cloud,
Relaxing more and more deeply,
Just allow yourself,
As you allow yourself now to feel more and more deeply,
Deeply relaxed.
I'd like for you now to tap into your wonderful rich imagination,
And imagining that right beneath you is the biggest,
Softest,
Fluffiest white cloud that you have ever seen.
This cloud is floating right beneath you,
It's waiting to support the weight of your body as you sink down deeper and deeper.
Now in a moment,
I'm going to begin counting down from ten to one,
With each number that I count,
You'll feel your body sinking deeper and deeper into that cloud,
Allowing yourself to feel more and more.
Ten,
Sinking deeper and deeper into the cloud,
Just allow yourself to let go.
It feels so good to just let go.
Nine,
Deeper and deeper,
As the cloud gently swaddles you,
You feel sleepier and sleepier,
And so deeply,
Deeply relaxed.
Eight,
Deeper and deeper still now,
Allowing the cloud to cushion your entire body,
Feeling deeply,
Deeply relaxed.
Seven,
Deeper and deeper,
Allowing the cloud to take the entire weight of your body,
You are feeling so,
So sleepy.
Six,
Deeper and deeper down,
You are being totally supported,
As you completely let go.
Deeper and deeper down,
Into pure relaxation,
And deep,
Deep sleep.
Five,
Sinking even deeper and deeper still,
Your body is feeling almost weightless now,
Sleepier and sleepier,
And ever so deeply relaxed.
Four,
Still deeper and deeper down,
So very,
Very deeply relaxed,
Deeply,
Deeply relaxed,
And so very,
Very sleepy.
Three,
You've lost all sense of having a body now,
As you sink deeper and deeper,
Ever so deeply,
Deeper and deeper down.
Two,
Only aware of the gentle music,
And the sound of my voice now,
As you intertwine and become one with the cloud.
You are sleepier,
Sleepier,
More relaxed than you have felt in a very,
Very long.
And one,
You are now at the deepest,
Deepest possible level of pure,
Pure relaxation,
Deeply,
Deeply asleep,
Only aware of your thoughts and my voice now.
And you are free to allow your mind to wander to anywhere you would like.
You don't even have to pay any attention to what I'm saying,
Not if you don't want to.
You don't have to dream about whatever you please.
You may occasionally hear something that I say,
And then drift off again.
That's okay,
Because you don't have to listen to me to benefit from this experience.
Your powerful,
Unconscious mind will do the listening,
It will hear every word that I say,
And your unconscious mind is now open.
It's open and ready to receive new suggestions,
New ideas,
New concepts,
New ways of looking at things.
These suggestions will have an immediate and a lasting effect on your life,
Retaining all that is beneficial for you,
While releasing and letting go of what does not resonate.
Resonate.
As you continue to relax and to sleep deeply,
Imagine yourself having the most wonderful dream.
And in this dream,
You now find yourself floating up and out of yourself.
As you float above your body,
You turn and see yourself resting so deeply on the bed.
And in your dream,
You are once again,
One with out,
Floating on that soft and gentle cloud.
This cloud is your sanctuary.
It's your safe space.
This is where all worries melt away,
And peace embraces you.
Each breath that you take is like a soft breeze,
Carrying away any lingering anxieties,
Leaving only tranquility behind.
Notice now the gentle rhythm of your breath.
It's steadying and calming,
Just like the ebb and flow of the ocean.
Feel your body sinking deeper and deeper into that cloud,
With each and every exhalation.
It's as if the cloud itself is absorbing any cares,
Any concerns,
Just transforming them into purest,
Deepest relaxation.
Relaxation.
With each breath,
You are not just relaxing your body,
You are training your mind to find this tranquility whenever and wherever you desire it.
This peaceful feeling is becoming your natural state.
Ready to be accessed at bedtime,
Or any time you may feel anxious.
The cloud raises you higher and higher,
Allowing you to go deeper and deeper into your mind.
And you find yourself now at the start of a path that leads to a small and cozy cabin in the woods.
This cabin is your personal haven,
Your refuge from the world.
A deep sense of inner calm fills your body,
Allowing you to feel more calm.
More relaxed than you have felt in a very,
Very long time.
And inside the cabin,
A warm fire crackles in the hearth,
Casting a soft glow over the room.
There's a plush armchair beckoning you.
As you sink into it,
You feel the warmth of the fire melting away any remaining tension in your body.
You're enveloped in a feeling of safety and security,
Knowing this space is yours to retreat to whenever you need it.
Your eyelids grow heavy and you drift into a state of pure relaxation.
Your mind is calm,
Your body at ease.
Many anxieties that once plagued you seem distant and insignificant.
You are safe.
You're comfortable.
You are ready for a deep,
Deep,
Restful sleep.
And in this tranquil state,
Know that you have the power to control your thoughts,
Your emotions.
If worries arise,
Imagine yourself returning to this cabin.
This feeling of peace and tranquility.
And each and every time you return to this place,
It becomes easier and easier to find this serenity until it becomes an automatic response to stress.
You are in control of your sleep,
Your relaxation,
Your well-being.
From this moment forward,
Sleep comes easily to you.
It's your friend,
Your ally.
When you close your eyes at night,
You drift effortlessly into a deep,
Deep slumber,
Waking refreshed and energized each morning.
And as you continue to relax,
Just envision a soft,
Glowing light filling the cabin.
This light is your inner strength,
Your resilience.
It is a reminder that you have the ability to overcome any challenge,
To find peace in any situation.
Carry this light with you as you leave the cabin.
Returning to your body,
Resting comfortably in your own comfortable bed.
As you drift,
Drift,
Sleeping peacefully,
Sleeping deeply,
Sleeping easily.
