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.
And let's begin.
Laying in a comfortable position for you,
Arms down by your side,
Or laying wherever feels most natural.
Gently close your eyes,
Take a deep breath in through your nose,
Feeling your abdomen expand and then very slowly exhaling through the mouth.
It can help to do so with pursed lips,
Like you're blowing out through a straw.
Repeat this again,
Inhaling through the nose,
Feel the belly rise,
And exhale very slowly through the mouth.
We're signaling to our mind and body it's time to power down.
One more time,
Inhaling through the nose,
And then on this exhale,
I'd like you to allow the body to soften into the surface below you,
Almost as if you're melting through it as you blow out through your pursed lips.
And continue breathing in a comfortable rhythm for you,
Aiming for a slow and steady pace.
And with each exhale,
I invite you to feel yourself becoming more heavy in your body and slow in your mind.
Now,
Bring your awareness down to your toes.
We're going to slowly melt each part of the body deeper into the surface that you're laying on.
So feel your toes,
Feet,
And ankles become super heavy as they sink deeper into the surface that they're laying on.
And bring your awareness to your shins,
Calves,
And knees.
And on the next exhale,
Allow them to sink and dissolve,
Melting into the surface below you.
And bring your awareness to your quads,
Hamstrings,
And hips,
And feel them grow heavy.
And on the next exhale,
Melting into the surface below them.
Feel the muscles in your lower back and abdomen soften,
Become heavy.
On the next exhale,
Sink deeply into the surface below you.
Bring your awareness to your chest,
Upper back,
And shoulders.
And on the next exhale,
Allow this area to become super heavy and to sink down into the surface below you.
Now your arms,
Hands,
And fingers.
Almost as if they've turned to lead.
They're so heavy.
And on the next exhale,
Allow them to sink.
Bring your awareness to your neck,
Face,
And the whole of your head.
And exhale,
Soften this area.
And let the heaviness melt your whole head deep into the surface below you.
Slowly zooming your awareness out and gently spreading it across your whole body.
Take a long,
Slow,
Deep inhale through the nose.
And exhale so slowly through the mouth.
And in the exhale,
Allowing the whole body to become even heavier and even softer.
Sinking just another 10% into the surface below you.
Again,
Inhaling through the nose.
And exhale through the mouth,
Allowing the body to become even heavier.
Almost like the body is becoming weightless as you melt into the surface below you.
Again,
An inhale through the nose.
And on the next exhale,
The whole body becomes weightless.
A gentle inhale through the nose.
And on the next exhale,
You can visualize your whole body slipping through the surface beneath you.
Into the vastness of the night sky.
And in this,
Notice yourself being supported by a soft,
Warm,
Golden cloud.
The soft,
Golden cloud is surrounding you.
It's soft and nurturing nature,
Offering comfort and safety.
Feel it embracing you,
Wrapping you in a cocoon of gentle warmth.
With each breath,
Draw in this cosmic softness,
Allowing it to fill your entire being.
And as you breathe out,
Imagine any lingering worries or stress dissolving into the vastness of the night sky.
Leaving you in a state of deep relaxation.
Drifting effortlessly through this boundless space,
Feeling weightless and free.
The cloud is holding you.
Visualize the endless expanse around you,
Filled with countless,
Soft,
Twinkling stars.
See their shimmering light,
Casting a soft,
Soothing glow of warmth.
As you float,
Sense the beautiful stillness of the night sky.
A beautiful stillness that invites you into a deeper place of relaxation.
As you continue to float through space on your soft,
Golden cloud,
Let the beauty of the stars and the vastness of the night sky warm your body,
Filling your mind and body with a calming softness.
See the stars twinkling softly around you,
Each one a small beacon of calm and relaxation.
Allow yourself to drift among them,
Feeling their gentle energy.
Let the rhythm of your breathing synchronize with the worldly flow of calmness.
Inhaling the support of the warm cloud,
And exhaling any remaining tension.
As you become more deeply relaxed,
You can let go of any remaining thoughts or tension in the body,
And allow them to dissolve into the vastness of the night sky.
Feel yourself sinking deeper into the peaceful embrace of the night sky,
Supported by your warm,
Golden cloud.
The soft cloud continues to surround you,
Now feeling like a gentle,
Comforting blanket.
With each breath,
Allow yourself to drift further into this state of calm.
Feel your body becoming lighter,
And your mind more soft and slow.
Imagining the vast expanse of the night sky becoming your personal sanctuary,
A place where you are completely safe and at peace.
Let the sensation of floating weightlessly fill you with a profound sense of calm.
Allow this deep relaxation to guide you gently towards sleep,
Knowing that the vastness of the cloud is holding you in its soft,
Safe and stable embrace.
As you feel yourself on the brink of sleep,
Allow the universe to become distant,
Zooming out slowly and witnessing the cloud becoming a distant,
Comforting presence.
Let the peacefulness of space be the backdrop to your dreams.
With each breath,
Sinking more deeply into the comfort and safety of this cosmic embrace.
Allow yourself to drift off into a deep,
Restorative,
Knowing that the support of the universe is with you.
