Hello,
I'm Sammy Swain and welcome to this easy sleep meditation that's been created to help you achieve a deep,
Nourishing night's sleep.
Let's begin laying in a comfortable position for you,
Arms down by your side,
Or laying however feels most natural and comfortable for you.
Gently close your eyes down,
Take a deep breath in through your nose,
Feel your abdomen expand,
And then very slowly exhale through your mouth,
Allowing your body to sink deeper into the surface beneath you.
Repeat this again,
Inhale through the nose,
And exhale very slowly through the mouth,
Allowing yourself to feel completely at ease,
Letting go of the day you've had,
And we're signaling to our mind and body,
It's time to power down.
One more time,
And on this exhale,
Allow your body to soften into the surface below you,
Almost as if you're melting through it.
Continue breathing in your own comfortable rhythm,
Aiming for a slow,
Steady pace,
And with each exhale,
Feel yourself becoming more heavy in your body,
And slow in your mind.
Shift your awareness to your body now,
Beginning at your toes,
Try to visualize your awareness is like a flashlight,
With a soft golden glow of soothing light,
And allow your flashlight of awareness to cover your toes,
And as it does,
Feel them begin to unwind and relax.
Continuing to breathe long,
Slow,
And deeply,
On the next exhale,
Move the flashlight of your awareness to cover your feet,
And allow this area of the body to soften.
Moving your flashlight of awareness to cover your ankles,
Shins,
And calves,
Feeling this area soften and relax.
Gliding the flashlight up to your thighs,
Allow them to feel heavy.
Moving the flashlight up to your hips,
Softening this area with the next exhale,
Sinking further and deeper into the surface below you.
Gliding your flashlight of your awareness up to your abdomen,
And softening this area.
And now to your lower back,
Feeling this area sink deeper into the surface below you.
Bringing your flashlight of your awareness to your chest,
Upper back,
And shoulders.
Notice as the light glides over this area of your body,
Feeling of relaxation washing over it,
And feeling of softness.
Moving your flashlight down your arms and hands,
Feeling any tension melt away as your flashlight focuses on each part.
Moving your flashlight of awareness down to your fingers,
And allowing this area to soften on the next exhale.
Moving your flashlight of awareness up to your neck,
Face,
And head.
As the golden glow of your awareness covers this area,
You notice any tension ease and leave this part of the body,
Leaving your head and neck feeling soft and relaxed.
Now bring your flashlight of your awareness to the whole top half of your body,
From your hips to your head.
Take a deep breath in through the nose,
And as you do notice the light becomes a bit brighter.
And exhale through the mouth,
Noticing the light dissipates,
Leaving only softness and relaxation behind.
Now bring your flashlight of your awareness down to the bottom half of your body,
From your thighs all the way down to your toes.
Take a deep breath in through the nose,
And as you do notice the light becomes a bit brighter.
And exhale through the mouth,
Noticing the light dissipates,
Leaving behind a deeply relaxed bottom half of the body.
Now bring your flashlight of awareness to the whole of your body,
From your toes all the way up to the tip of your head,
And take a deep breath in through the nose.
As before you notice the light becomes a little bit brighter.
And exhale through the mouth,
Noticing the light dim completely as it dissipates to nothing,
Leaving the whole body deeply relaxed.
Now I want you to visualize yourself in a beautiful tall forest that's deep into the season of autumn.
Visualize the vibrant display of red,
Orange and yellow leaves on the trees surrounding you.
Feel the crisp,
Cool air on your skin.
Picture the forest as a serene and peaceful place,
Bathed in the soft golden light of the autumn sun.
Imagine yourself standing at the edge of a path that winds through this picturesque forest,
Inviting you to explore its beauty.
Visualize yourself beginning to walk down this forest path.
With each step,
Notice the soft rustle of leaves underfoot and the earthy scent of the forest floor.
You notice you're holding a woven basket in your left hand.
And in the basket are some beautiful leaves,
Their edges kissed by the sun,
Glowing with warm hues of amber,
Gold and red.
The surface of each leaf a tapestry of delicate veins,
Each one telling a story of the season's change.
Each one of these leaves represents a worry or stress that is no longer serving you and that you wish to let go of.
As you pick up a leaf from your woven basket,
Imagine placing a specific concern or stress on that leaf and then gently letting it go to float down to the ground beside you while you continue wandering the path,
Noticing the leaf gently falling to the ground,
A fleeting reminder of nature's rhythm and the passing of time,
Of the beauty of letting go.
Feel the sense of relief as you let go of each leaf from your basket,
Watching as these burdens are symbolically released and you no longer need to hold onto them any longer.
Take your time to drop as many leaves as you need,
Feeling lighter and more at ease with each one that you let go.
And once you've let go of your final leaf from your woven basket,
Notice the lightness within yourself.
Having let go of all the concerns or stresses that were once there,
Notice how relaxed you are,
Noticed how it allows yourself to be fully present in this moment appreciating the beauty and wonder of the autumn forest without those burdens weighing you down.
You turn a slight bend in the path and you come across a cosy,
Secluded spot beneath a large beautiful tree.
Its broad canopy stretches wide like a burnt sea,
Offering shade and shelter to all who seek it.
Its trunk is thick and sturdy,
Gnarled with age and wisdom,
Each knot and twist a testament to years of quiet growth.
The branches reach skyward,
Limbs adorned in the vibrant hues of the fiery tones of autumn.
Beneath the tree is a soft patch of green grass which invites you to take a break from your forest walk.
You take a seat,
Feeling the warmth and protection of the beautiful wise and grand tree above you,
And sit back and let yourself fully relax into this peaceful spot,
Feeling the ground support you.
As you settle in,
Take a few deep breaths inhaling the crisp,
Fresh air of the autumn forest.
With each exhale,
You notice your body becoming more heavy and nestled into this peaceful spot,
Inhaling the crisp,
Fresh air of the forest,
And exhaling any remaining tensions that may be left over.
Let the softness of the forest envelope you,
Feeling the calming influence of your surroundings.
Imagine the soft golden light filtering through the leaves,
Casting a gentle,
Soothing glow over you.
This soothing glow warms your face and the rest of your body.
Allow yourself to absorb the peace and beauty of the autumn season,
Feeling the calming energy of the autumn forest surrounding you.
Feel this energy as a warm,
Comforting embrace,
Soothing your mind and body.
With each inhale,
Imagine the forest's calmness flowing into you,
Filling you with a deep sense of calm and relaxation.
With each exhale,
Letting go of any remaining thoughts,
Allowing them to drift away like the fallen leaves that you left behind.
Feel yourself becoming more deeply relaxed and at ease,
Fully immersed in the peaceful atmosphere of this autumn forest.
As you continue to breathe softly and steadily,
Let the peacefulness of this beautiful autumn forest guide you toward a deep,
Restful sleep.
Visualise the soft,
Warm glow coming through the trees,
Gently guiding you into a state of deep relaxation.
Imagine this warm,
Soothing energy of the forest becoming a comforting cocoon that embraces you,
Preparing you for a night of rejuvenating rest.
Visualise some leaves above you ever so gently,
Falling down from the grand tree you're perched under.
Visualise them floating so effortlessly through the air,
So effortlessly,
And you begin to drift off in the same way,
Floating effortlessly,
Feeling safe and content as the beauty of this forest carries you into a peaceful and restorative sleep.
