Welcome to your guided sleep meditation.
I'm Joanne and I will be your relaxation sleep guide tonight.
Settle in comfortably.
Go ahead and close your eyes if you wish,
Or you can close them a bit later when they feel heavier and more sleepy.
And now as you breathe in a slow deep breath,
Release any expectations of falling asleep on the exhale.
Softening into your sleep space and letting go gently.
Allow the breath to flow in and out of your nose naturally and without effort.
Simply noticing how the breath flows through the body.
Noticing your chest rising and falling.
Letting your belly expand and contract.
Now imagine a box with a lid beside your bed.
See yourself opening this box,
Placing any worries,
Busy thoughts,
To-do lists and emails into the box.
And now closing the lid and sliding the box under the bed where it will stay safe until the morning or whenever you need it again.
And then dropping back into this quiet space and into relaxation.
Allow your breath to flow down deep into the center of your belly,
Right down into your core.
This quiet place of stillness that lies within you.
And if your thoughts are distracting you,
You can just bring your attention back deep down into the center of your belly,
Into this quiet stillness again and again and again.
Allow my voice to guide you into a state of deep rest and relaxation.
And when you begin to feel sleepy,
Just let my voice fade away into the darkness of the night.
See yourself sitting by a river,
Notice the running water as it flows down and over the rocks.
There are tall trees surrounding you and as you look up,
You can see a bright blue sky peeking through the leaves that are gently swaying in the breeze above you along with some wispy clouds that are drifting across the blue horizon.
Notice some leaves falling from the trees and landing softly on the surface of the water and then seeing them gently flow down the river.
You can pretend these leaves are your thoughts and just like that,
Your thoughts too can flow gently down the stream,
Noticing each thought and then just letting them go.
You can reach out and touch the leaves if you want,
Or you can simply watch and observe,
Letting them gently fall by,
Becoming one with the quiet and the stillness that surrounds you.
Feeling deeper down into relaxation,
Your body feeling heavier as it relaxes deeper now.
Just letting go,
Letting those thoughts float on by,
Just observing them as they flow down the stream ever so gently.
The calm feeling settles within you as you enjoy the sounds of the water.
This calm feeling begins to flow through you like the stream,
Cleansing and relaxing every part of your body,
Mind and spirit.
Feeling calm and relaxed,
Calm and relaxed.
Slipping even deeper now into relaxation,
That's right,
Just letting go.
Breathing in that calm feeling,
Letting it flow through your entire being.
Inhale,
Relaxing a little deeper now.
Feeling very peaceful,
Trusting that your inner wisdom will guide you deeper and deeper into the stillness.
Perhaps you notice that the sky above is beginning to darken now.
Perhaps you can see the stars and the moon.
The moonlight shining down on you,
Held and supported by this calm feeling.
Feeling calm and supported here.
Feeling this feeling of letting go,
Going even deeper down now.
Notice the river in front of you again,
You can see a calm blue mist hovering over the surface of the water.
A mist of relaxation,
Made up of stars and moonlight,
Filled with the energy of sleep and relaxation.
See this calming mist slowly float up from the surface of the water and now slowly drifting towards you,
Wrapping itself around you like a cozy warm blanket,
Helping you feel safe and relaxed.
That's right,
Letting this moonlight mist surround you completely,
Feeling held and supported,
Safe and secure.
Slipping even deeper now into relaxation,
Letting this calming moonlight mist guide you towards deep sleep,
Feeling more and more grounded,
More and more relaxed,
Feeling completely safe and supported.
This feeling of comfort only brings you deeper and deeper into relaxation,
To a safe place where your body and mind can now come to rest.
Just letting go,
Feeling more and more relaxed,
Embraced by this moonlight mist,
A blanket of comfort and love that fully surrounds you,
Holding you safe and secure,
Feeling so calm and relaxed,
Calm and relaxed.
Letting your body to settle even more now,
Surrounded by this blanket of calmness.
Allow yourself to let go,
To ease into sleep,
Feeling safe and relaxed,
Allowing your mind and body to recover.
And in this moment,
All is well.
That's right,
Just let go and rest.
Inhale,
Relaxation flows through the body.
Exhale,
Calm and relaxed.
Inhale,
Relaxation flows through the body.
Exhale,
Calm and relaxed.
Inhale,
Calm and relaxed.
Getting a little deeper down into relaxation now,
To a place of deep sleep,
Surrounded by the stars,
Held by the calming moonlight,
Gently flowing like the stream into a deep,
Relaxing sleep.
Surrounded by stars,
One with the comforting moonlight that surrounds you,
Feeling more and more at ease,
Easing into deep sleep,
Feeling calm and relaxed,
Letting go,
Letting go,
Letting go,
Feeling sleepier and sleepier and sleepier.
Allow my voice to just fade away now,
Deeper and deeper down now into sleep,
Allowing yourself to rest.
Everything is okay in this moment.
You can just rest now.
Let go.
Relax.
And sleep.
Sweet dreams.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
