Sleep Better - Guided Meditation

This guided meditation is really going to help you to fall asleep. We will do two breathing techniques and a visualization exercise to get you in a deep relaxation state. Enjoy this time for self-care. Good night!

Transcript

Hi there, Welcome to my meditation channel. In today's session I have prepared for you a guided meditation that will help you to fall asleep, That will bring you deep relaxation and some inner peace so that you can have a very good night of sleep tonight and enjoy this self-care time. Go ahead and make sure you're comfortable, You can listen to this meditation while laying on your bed. Make sure your legs and arms are relaxed by the sides of your body, Make sure you're comfy and warm and when you're ready we are going to close our eyes very very gently and slowly. We are going to breathe in and out through the nose very deeply, Inhale for one, Two, Three and exhale through the nose three, Two, One, Inhale one, Two, Three and exhale three, Two, One, Inhale through the nose one, Two, Three and exhale three, Two, One, Once again one, Two, Three and exhale three, Two, One, One last time inhale one, Two, Three and exhale through the nose three, Two, One, Very nice. Let's keep breathing deeply as slowly as you can and we are now going to increase one second on every inhale and exhale. Inhale slowly and deeply one, Two, Three, Four and exhale through the nose four, Three, Two, One, Take some air one, Two, Three, Four and exhale four, Three, Two, One, Once again one, Two, Three, Four and exhale through the nose four, Three, Two, One, Inhale one, Two, Three, Four and exhale four, Three, Two, One, One last time inhale one, Two, Three, Four and exhale four, Three, Two, One, Very nice. Keep breathing deeply and slowly and we are going to do a last round increasing once again one more second inhale through the nose fill up your belly and chest for one, Two, Three, Four, Five and exhale slowly through the nose five, Four, Three, Two, One, Inhale one, Two, Three, Four, Five and exhale let go five, Four, Three, Two, One, Inhale one, Two, Three, Four, Five and let go five, Four, Three, Two, One, Once again one, Two, Three, Three, Four, Five and exhale five, Four, Three, Two, One and one last round inhale one, Two, Three, Four, Five and exhale five, Four, Three, Two, One, Very nice keep breathing trying to use your belly and chest trying to breathe deeply and slowly and we are going to do a visualization exercise now to help you relax your body and enter a meditative state and deep relaxation. I would like you to imagine that there are some little tiny lights in different parts of your body and as you turn those lights off your muscles and joints and bones and skin are going to relax and let go. Imagine some lights in your feet and toes, Take a big inhale here and as you exhale we turn off those lights allowing the muscles to open up, Relax and rest. Inhale once again and imagine those lights now in your ankles and exhale through the nose and turn off the ankles letting them rest and relax. Inhale we go up towards the legs, The calves, Imagine those lights there and exhale and turn the lights off, Relax the muscles, Inhale once again, Imagine two lights on your knees and exhale and turn them off and allow your knees to relax and rest. Inhale once again going to your thighs now and exhale, Turn them off, Switch them off, Let them rest. Inhale and imagine two lights on every side of your hips and exhale through the nose and turn those lights off, Make your hips relaxed. Inhale and imagine a tiny light in your abdomen and exhale through the nose and relax your belly. Inhale once again going now towards the arms, Imagine light running down your arms and exhale through the nose and turn those lights off and relax your muscles. Inhale deeply through the nose, Imagine the lights on your hands and fingers and as you exhale deeply the hands and fingers get relaxed. Inhale, Imagine now your shoulders and neck muscles and exhale and switch them off and relax. Inhale once again going now towards your face, Your jaws, Your ears, Your forehead, Imagine a light there and exhale through the nose and turn off those lights, Allow your muscles and joints to completely relax. Inhale once again, It's now the turn for your scalp, Your hair, Your head bones, Exhale through the nose and turn them all off and relax. Very nice, Deep inhale here imagining all your body and as you exhale you switch it off completely putting it to rest and to sleep. Keep breathing naturally, Very nice. Feel now the weight of your heels against the mattress, Feel how your heels and feet become heavier and heavier, Sinking down, Rooting towards the floor, Feel now the heaviness of your hips feel your hips melting down on the bed, Resting, Feel now your shoulders, How they become heavier and heavier, How they sink onto the mattress, Completely relaxed, Completely at ease and feel now your head, The weight of your head, How it's resting, How it becomes heavier, Very nice. And now let's imagine as if we were on top or on the side of the room, Visualize yourself, You can see yourself laying on the bed, Completely relaxed, Completely at ease, All your muscles, All your body resting on top of the bed, Your mind peacefully ready for sleep, See how you feel and look very, Very relaxed. Imagine yourself getting all the benefits from a good night's sleep, From this pure and absolute relaxation. And now imagine as if nice dreams were being sprayed all over the room on top of your body, How the nice dreams are falling down as if it were a very gentle rain, Falling onto your body, Going deep down into your body and mind. And those nice dreams are now all over you, Within you and they will help you to rest, To recharge your batteries and to sleep nicely and peacefully tonight. We are going to finish off with some more breathing, We are now going to finish off with some more breathing and we are going to inhale very slowly for 1, 2, 3, Hold your breath and exhale through the nose, 6, 5, 4, 3, 2, 1, Hold it, Inhale, 1, 2, 3, Hold, Exhale through the nose, 6, 5, 4, 3, 2, 1, Inhale, 1, 2, 3, Hold your breath, Exhale through the nose, 6, 5, 4, 3, 2, 1, Hold it, Inhale, 1, 2, 3, Hold it, Exhale, 6, 5, 4, 3, 2, 1, Pause, And inhale, 1, 2, 3, Hold it, 6, 5, 4, 3, 2, 1, Pause and inhale, 1, 2, 3, Hold your breath and exhale through the nose, 6, 5, 4, 3, 2, 1, Very nice, Keep breathing deeply through the nose, In and out, Filling the air through your belly and chest, Inhale once again enjoying the peace, The relaxation we just created, Exhale through the nose very gently, Keep breathing deeply and I wish you a very nice and peaceful night, Good night.