Good evening,
My name is Sam and welcome to this meditation to help you fall asleep quickly and deeply.
At the end,
The music and my voice will gradually and imperceptibly fade away so that you can drift off into a deep and restful slumber.
The screen will also turn black so there's no light disturbance.
So let's begin.
Settle into your favourite sleeping position and allow the body to release any final fidgets and movement.
Take a deep breath in,
Pause and then let the breath go slowly.
Feel your body instantly start to relax and sink into the mattress.
Gently open and close your hands and then relax them completely.
Wiggle your toes once or twice and feel your feet and legs relaxing.
Soften your jaw and notice how the whole face releases.
Wherever your body is tense,
Focus on relaxing the muscles.
Feel your shoulders relax back and sink away from your ears.
Let's take another deep breath in,
Feeling the tension in the chest and stomach as you hold that breath and then let it go slowly,
Allowing your chest and belly to relax.
Allow your mind to become quiet,
Turning your attention inward as the body relaxes.
Describe to yourself what relaxation feels like.
It might be warm,
Heavy or light,
Tingly,
Loose.
Relaxation is a pleasant,
Calm feeling and it feels very comfortable.
The gentle rise and fall of your chest with each breath is so calming and so relaxing.
And each time you breathe out and your chest lowers gently,
You'll feel even more relaxed,
As if all of the tension leaves your body when you exhale.
You're inhaling relaxation and exhaling,
Finding a deeper state of relaxation.
Starting to feel a sense of drifting in relaxation.
Any remaining tension can continue to leave your body as you breathe,
Becoming more and more relaxed as time passes.
Even just relaxing can help you feel really refreshed and can restore your mind and your body.
It doesn't matter if you sleep right now or how long you sleep,
Just the act of using relaxation is enough.
When you awaken,
You'll feel refreshed,
Rested and alert.
You'll wake up when you need to,
So you can just rest,
Just relax,
Take this time to recharge and renew.
Thoughts may arise about things you did today or things you need to do tomorrow,
But we can let those go,
As now is the time to sleep.
If thoughts appear,
Just bring your focus back to the breath and to the sensation of relaxation.
It's okay if you don't sleep right now and it's okay if you do.
In this moment,
Just relax.
You'll wake up when you need to and you'll feel alert when you have things to do.
But right now,
You can just pleasantly drift away.
Bring your attention to the top of your head.
Feel it warm and soften.
And as you breathe out,
All the tension you're holding here dissipates.
The tension dissolving away from the temples or forehead and your head starts to feel lighter.
Now bring your attention to your face.
Feel your eyelids getting heavier and your cheeks soften.
Your jaw unclenches.
Your lips separate gently.
As you breathe out,
All the tension in your forehead,
Your temples,
Your eyes,
Jaw,
Cheeks and mouth dissolves away.
Feel your face warm and relaxed.
And bring your attention to your neck and shoulders,
Noticing how they melt away,
The more relaxed they become.
When you breathe in,
Your neck elongates,
Releasing pressure on the spine.
When you breathe out,
You exhale any tension.
You might feel yourself melting into your bed a little deeper.
Now feel your arms as they lay on your bed.
And as your attention focuses on them,
Feel them soften.
With each breath in,
Imagine your arms getting warmer.
And with each breath out,
Feel them heavier beside you.
Breathing in,
Getting warmer.
Breathing out,
Getting heavier.
Feel your fingers and hands soften.
And let your arms,
Hands and fingers relax deeper into your bed.
Now bring your attention to the soft beating of your heart.
Imagine a golden light emanating from your heart,
Warming your body from its centre.
Feel this golden light spread throughout your body and soak it in gratitude for its love,
Its magic,
Its life-giving energy.
Relax your body a little more into your bed.
Now soften your stomach and let go of any hold on it.
If there's any discomfort,
Let your in-breath soothe it.
And as your out-breath releases it,
Just relax your belly deeper into sleep.
Now feel warmth on your back as you bring attention to it.
Imagine a warm glow softening all the muscles in your back,
Allowing them to relax deeper into your sleeping position.
Feel that warm energy travel down to your legs,
Into your hips,
Your thighs,
Knees,
Ankles,
Your feet and your toes.
Feel the heaviness of your legs on the bed.
Imagine them melting,
Melting and melting deeper into sleep.
Your body is amazing and it's given you the blessing of working for you today.
Even through pain,
Discomfort and challenges,
It's here with you,
It's one with you.
And it's ready to surrender to the sleep you deserve.
The sleep you both need in order to work again tomorrow.
And as you breathe in,
Fill your body with gratitude.
And as you breathe out,
Fall deeper into sleep.
Breathing in gratitude.
Breathing in relaxation.
Breathing out deeper and deeper into sleep.
Breathing in relaxation.
Breathing out deeper and deeper into sleep.
Breathing in gratitude.
And falling into a deep restful sleep.
