Welcome,
This is Joanne and I will be guiding your sleep meditation tonight.
Take a moment to find a place of comfort,
Somewhere soft and cozy.
Make any adjustments to your body,
Your pillow,
Your sheets to be able to welcome and embrace the feeling of relaxation as you begin to relax.
As the day now comes to an end,
Let it gently fall away from your mind,
Like autumn leaves gently falling from a tree.
Letting go of anything that is keeping you from feeling at ease in this moment.
This is your time to unplug,
To unwind,
To relax.
Your eyes becoming softer,
Heavier,
So heavy that they just want to close.
So if you wish,
Go ahead and close your beautiful eyes now.
Welcome the darkness that lies behind your eyelids.
There is nothing left to do,
Dear one.
You've worked hard and you've done enough.
Your tired body is eager and ready to begin its restful journey into the dark softness of the night.
Bring your awareness to your breath,
The in-breath,
The out-breath.
And with each breath in,
Relaxation flows into your body,
And with each breath out,
Tension is released.
Breathe slowly,
Deeply,
Softening,
Releasing and letting go.
Now bring your awareness to the top of your head.
Take a deep breath into this space now,
And imagine this inhalation of breath as a ray of luminous light entering like a beam through the top of your head.
And as you exhale,
This ray of light expands and spreads,
Illuminating your entire brain with waves and waves of luminous light.
As this radiant light fills your head,
Waves of comfort and ease wash over you like warm droplets of water slowly pouring down your head,
Your shoulders and your back.
Feel this light radiating down into your neck,
Relaxing and softening,
Bringing comfort and ease into the skin,
The bones,
And the muscles of your neck.
Feeling radiating comfort and ease across into your shoulders,
Down your arms,
Into your hands,
And into your fingers.
Accept this comforting light,
Allow it to fill your entire torso,
Chest,
Belly,
And back,
Your entire upper body completely illuminated,
Shining,
Glowing with this luminous,
Soothing light.
Bring your awareness now to your heart,
See this shining light now beginning to glow in your heart space.
Allow your tender heart to relax into the soothing warmth.
You are held dear one,
You are loved,
You are supported,
And there is nothing else you need to do right now.
Just breathe and allow.
This warm,
Luminous light radiates into your lungs now,
Calming energy,
Relaxing your breath and the more this light radiates,
The softer your breath becomes,
Rising and falling with ease.
Your lungs feel open and spacious.
Your heart light and weightless.
Good and ease drifts into your belly,
Your pelvis,
Your hips.
This light pours into your legs,
Into your feet,
And into your toes.
Your lower body glowing from within,
Radiating soft,
Warm,
Soothing light.
Your breath,
Calm and relaxed,
And you feel weightless,
Floating,
Completely suspended,
And your entire body bathed and nourished by this restful light,
Held and supported,
In comfort and ease.
Waves and waves of relaxation,
Your whole body feels lighter and lighter,
Floating and drifting.
You are held.
You are loved.
You are supported.
You are safe dear one.
Cradled in comfort,
Relaxation,
And ease.
You can let go.
The more you let go,
The lighter you feel,
Weightless and free.
Now as you rest deeper and deeper into this relaxation,
We will revisit each part of your beautiful body,
Acknowledging each beautiful part with love and gratitude.
Take a deep breath in,
All the way down to your feet.
Feel each of your toes,
The tops of your feet,
The soles of your feet,
Your ankles,
Lower legs,
The front and back of your knees,
Upper legs,
Hips,
Pelvis,
And knees.
Feel your entire back,
Lower,
Middle,
And upper.
Take another slow,
Comfortable,
Deep breath,
Breathing awareness into your beautiful body.
Feel your entire body,
Your whole body,
Your whole body,
Your whole body,
Your whole body,
Your whole body with your hands,
Your arms,
Your arms,
Wrists,
Hands,
And each of your Taking a mindful deep breath now into your neck,
Your throat,
Chin,
Jaw,
Your lips,
Your nose,
Your beautiful eyes,
Forehead,
Top of the scalp,
Ears,
Nose,
Chin,
Mouth,
Mouth,
Mouth,
And back of your head.
Held in comfort,
Relaxation and ease.
Drifting deeper and deeper into restful sleep.
Accept the loving energy of comfort and restful sleep.
You are safe.
It's okay to let go.
It's okay to rest.
You worked hard today and your body and mind need to rest.
Drifting deeper and deeper into this feeling of comfort and ease.
You're okay.
You are loved.
You are safe and all is well.
Sweet dreams dear one.
Sleep well.
Good night.
