Welcome to this guided meditation for sleep.
This audio will last for around 20 minutes,
Gradually getting quieter and quieter,
To ease you into a very relaxing and deep state of sleep.
So now take a moment to settle into a very comfortable position for sleep.
And as we settle here,
Let's begin by taking a large breath in,
Pulling in as much air as you can and then just let it go.
Allow yourself another full,
Beautiful breath,
Letting it go without pushing the air out too hard.
Take one more breath in your own time,
As full as you can.
Hold it for a moment and let the air go.
And with that breath,
Release any tension,
Release the stress of the day.
One more deep breath.
And release,
Relax.
And now begin to focus on your right palm.
Relax your right palm and your hand.
Relax each finger,
One by one.
And relax your right wrist and your forearm.
Let it feel heavy.
Relax your right elbow and your right bicep and the entire upper arm.
Allow that entire arm from the shoulder down to the fingers to feel soft,
Relaxed.
Allow those muscles to be loose.
And relax your right shoulder.
And allow that relaxation to travel down to your right hip.
Relaxing here too.
Relax your right leg all the way down to the right ankle and foot.
Each toe slowly letting go,
Completely relaxing.
Let's take another deep breath here.
And on that out-breath,
Feel that sense of relaxation travel down the right side of your body.
And bring your awareness up to the right side of your neck,
Relaxing it.
Allow any sounds you hear to feel like tiny waves of relaxation going into your right ear.
And allow the entire right side of your head and body to fully relax,
Fully calm.
Allow this sense of relaxation to wash over you.
And then begin to focus on your left palm.
Relax your left palm and hand.
Relax each finger,
One by one.
And your left wrist.
Your forearm.
Elbow.
And bicep.
And entire upper arm.
And once more from that left shoulder down to the fingers.
Allow it to feel heavy.
Let go of any control of the muscles,
Let them feel loose.
And let that relaxation move from the left shoulder down to the left hip.
Down the left leg all the way.
Down to the ankle and foot.
Each toe one by one.
Letting go completely.
Bring your awareness up to the left side of the neck,
Relaxing here.
So that you feel the entire left side of the head,
Entire left side of the body,
Fully relaxed,
Calm.
And now bring your awareness to your back,
Starting with the back of the head.
Allow the weight of the back of the head to deepen this sense of relaxation.
Feel where you're in contact with the bed.
Slowly moving your awareness down.
The back of your neck relaxes.
Your shoulders,
Shoulder blades fully relax.
Your entire upper back completely relaxed.
And your spine relaxing,
Starting at the neck,
Slowly going down bone by bone.
Relaxing the nervous system that runs through the spine.
Down to the lower back.
Relaxing as you feel the way it presses against the surface you're laying on.
Allow the hips,
Pelvis and glutes to relax.
The back of the legs.
All the way down to the ankles.
This makes you feel so sleepy,
Calm,
Ready to drift off.
And then one more scan down the front of the body,
Starting at the forehead where many of us hold tension.
Allow the forehead to be soft,
Loose,
No contraction.
Allowing any wrinkles to flatten.
Relax the eyes.
Notice them making small movements.
This is rapid eye movement,
This is normal.
Allow it to relax you even more.
Notice your nose,
The air passing.
Allow that flow of the breath to relax you.
Relax the mouth,
The jaw,
The throat.
Relaxing down the chest.
Down to the abdomen.
Down to the top of the legs.
Relax all the way down to the top of your feet.
Every single part of your body is so relaxed right now.
All the muscles of the body open,
Loose,
Calm.
Just enjoy this feeling.
And if you feel yourself drifting off,
Let this happen.
Allow your body to adjust if needed.
Just rest here.
Let your body be in control,
To heal what needs to be healed.
To rest what needs to rest.
It will do exactly as it needs to.
So your body comes to rest in its natural state.
So now fully let go.
Allow your body to do what it does best.
Relax,
Rest,
And sleep.
