Relaxing Sleep Meditation To Let Go Of The Day's Worries

A gentle meditation scanning the attention across the body and picturing it in space to let you release stress and thoughts from the day and fall asleep.

Get comfortable and turn the light off – track goes for 13 minutes.

Transcript

In this meditation we're going to let go of our worries and stresses from the day and drift off into a deep relaxing sleep. The day is now over and all there is left to do is reward yourself by switching off and drifting away. Turn off anything that might distract you and find the most comfortable place you can. If you're in bed, Lie on your back with your legs slightly apart and arms by your sides with palms facing up. I'm going to lead you through a soothing and relaxing sequence where you will place your awareness on different parts of your body and relax them in turn. As you do this, Your attention will be drawn gently away from the thoughts and cares of the day, Allowing you to fall asleep. Before we start, I'd like you to set an intention for yourself, Something positive and in the present tense, Something like I'm relaxed and loose and letting go of the day, Or I'm content and fulfilled and ready for sleep. Once you have an intention for yourself, Repeat it gently to yourself a couple of times to lay the foundation for what is to come. If you feel yourself drifting off during the session, Allow yourself to fall asleep. If you find yourself getting distracted, Don't worry about it, Just gently come back to the sound of my voice. Take a deep breath in through your nose and exhale. Again, A deep breath in through the nose and exhale. Allow your breathing to return to normal. On each inhale, Feel a wave of calm entering your body. And on each exhale, Sink further into the bed. Allow your body to relax. Let go of any tension you can feel and notice the feeling of the contact your body is making with the bed. Feel the gentle rhythm of your breath, The slight rise of your chest or belly on the in-breath and the fall on the exhale, With each out-breath allowing yourself to let go a little more. Now we will shine the gentle light of our awareness onto each part of our bodies in turn, Checking in with each. Don't concentrate and don't worry if you miss any steps, Just return to my voice. As I name each body part, Allow your awareness to visit that part and feel any sensations there, Either externally on the skin or inside your body. Let's start with the right foot. Allow yourself to feel any sensations in your right big toe, Second toe, Third toe, Fourth, Little toe, Top of foot, Sole of foot, Heel, The whole of the right foot. Staying on the right side, Place your awareness on the ankle, Lower leg, Knee, Thigh. Become aware of your right hand, The thumb, Index finger, Middle finger, Ring finger, Little finger, Back of hand, Palm, Whole hand, Now the right wrist, Forearm, Elbow, Upper arm, Shoulder. Now become aware of the whole right side of your body, Feeling any sensations, Tingling, Warmth that might be there, Letting go of any tension. Moving to the left side, Let's start with your left foot, Allow yourself to become aware of your left big toe, Second toe, Third, Fourth, Little toe, Top of foot, Sole of foot, Heel, The whole left foot, Moving up to the ankle, Lower leg, Knee, Thigh. Become aware of your left hand, Your thumb, Index finger, Middle finger, Ring finger, Little finger, Back of hand, Palm, Whole hand, Now the left wrist, Forearm, Elbow. Become aware of the whole left side of your body, Feel any sensations, Any warmth or cold, Release any tension you might be feeling. Moving to the front of your body, Become aware of your abdomen, Navel, The middle of your chest, Left side of chest, Right side, Chin, Right cheek, Left cheek, Right ear, Left ear, Top of head, Back of head, Back of neck, Upper back, Lower back, Now become aware of the feeling of your whole body at once, Feel it resting on the bed, Nowhere to go, Nothing to do, Allow waves of relaxing sensations to pass through your body, Feel the weight of your body on the bed, It feels heavy now, Very heavy, Sinking through the mattress, Falling slowly, Sinking, Sinking, Now feel how light the body is, Light as air, Drifting above the bed, Rising, Floating, Hovering, Picture your body getting smaller, Shrinking, Smaller, Smaller still, So small it's the size of a grain of sand, Now bigger, Getting larger and larger, As big as the bed, The building, As big as the suburb, The city, The country, The world, As big as the solar system, The galaxy, The universe, Feel your body expanding to the size of the universe, As if it's made of nothing but everything, Full of space and stars, Allow yourself to drift, Drift away, Further, Deeper, Nothing to do now but drift,