This special meditation is designed to guide you gently into a deep and peaceful sleep.
A meditation where you'll focus your attention on the steady rhythm of your breath to help soothe your mind and your body,
Melting away all tension,
Worries and inviting deep relaxation.
Get comfortable,
Making sure you're in a place where you can fully relax without disturbance.
You can lie down in your bed,
Ensuring that your body is completely at ease.
Arrange your pillows and blankets in a way that feels supportive and nurturing.
Close your eyes gently and with intention,
Allowing the world outside to fade away as you focus on your internal world,
The landscape of your thoughts and your breath.
Before we begin,
Take a moment to consciously let go of any thoughts about your day or what's happening tomorrow.
Give yourself permission to be fully present right here,
Right now.
Let's begin with your breath,
The life force that keeps you alive,
The gentle tide that ebbs and flows within you.
Just notice yourself breathing in and out,
In and out.
Breathe in slowly through your nose,
Counting up to four.
One,
Two,
Three,
Four.
Feel your chest and belly expand with this fresh,
Invigorating breath.
Now exhale softly through your mouth,
Counting to six.
This is an exhalation.
Exhale softly through your mouth,
Counting to six.
One,
Two,
Three,
Four,
Five,
Six.
Feel the air leaving your body,
Carrying away any tension or stress.
Again,
Take a slow,
Deep breath to the count of four.
One,
Two,
Three,
Four.
Imagine the air swirling into your body,
Filling every cell with vitality and health.
Now exhale.
As you exhale this time,
Envision your body relaxing twice as much as before.
Feel the release in your muscles,
Your body becoming softer,
Heavier,
Sinking deeper into your breath.
So let's inhale to the count of four.
One,
Two,
Three,
Four.
Hold it.
Exhale to the count of six.
One,
Two,
Three,
Four,
Five,
Six.
Let's do it again.
Inhale to the count of four.
One,
Two,
Three,
Four.
Hold it.
Exhale to the count of six.
One,
Two,
Three,
Four,
Five,
Six.
Feel the release in your muscles as your body sinks deeper into your mattress.
Take two.
Feel the release in your muscles as the body sinks into your mattress.
With every breath,
You're traveling deeper into your own being,
Into a place of tranquility and serenity where there is complete stillness.
So let's do it twice more.
Inhale to the count of four.
One,
Two,
Three,
Four.
Hold it.
And exhale to the count of six.
One,
Two,
Three,
Four,
Five,
Six.
Again,
Inhale to the count of four.
Hold it.
Exhale to the count of six.
As you breathe in,
You feel relaxed and as you exhale,
You feel doubly relaxed.
Every single cell in your body is infused with a wave of deep relaxation.
It's as if a tranquil wave is taking over your body and your mind,
Guiding you deeper and deeper into a state of profound calm.
Now let's do the breath work twice.
Inhale to the count of four.
Hold it.
Exhale to the count of six.
Once more.
Inhale to the count of four.
And exhale to the count of six.
Imagine your breath is a gentle current in the ocean,
Effortlessly carrying you toward the center of your being.
With every inhale and exhale,
You're drawn deeper into this still,
Quiet place.
Where there is complete peace.
Let's do this breath work twice.
Inhale to the count of four.
Hold it.
Exhale to the count of six.
Again.
Inhale to the count of four.
Exhale to the count of six.
Feel the calm spreading throughout your body.
Starting from the crown of your head,
Washing over your face,
Down your neck and shoulders,
Reaching your chest and flowing through your arms and fingers.
It continues its journey down your belly,
Reaching your hips,
Your legs,
All the way down to your toes.
With each inhale and exhale,
You surrender to this peaceful,
Calm state.
Let's do this breath work again.
Inhale to the count of four.
Hold it.
Exhale to the count of six.
Again.
Inhale to the count of four.
Hold it.
Exhale to the count of six.
With each inhale and exhale,
You're feeling so peaceful.
You find yourself drifting further away from the surface of consciousness,
Deeper into the dreamy realm of sleep.
Remember that at any time you can simply focus on your breath.
Feel it move slowly in and out and let it guide you back to relaxation.
Your breath is your guide.
Your anchor,
Your guide,
A path leading you toward the center of your being.
It connects you to the deepest parts of yourself,
Allowing you to experience profound calm and connection with your innermost being.
In this place of tranquility,
You realize you're a peaceful soul,
A spirit.
You are so peaceful and peaceful at the core that nothing can disturb it.
In this state of peace,
Your body is soft,
Heavy and relaxed and your mind is quiet,
Serene and tranquil.
Your breath is a gentle lullaby,
Lulling you into deeper and deeper sleep.
As you continue to breathe,
Feel your consciousness slowly drifting away like a feather on a gentle breeze.
You're journeying into the realm of dreams where you,
The spirit,
Can play and play and feel refreshed.
This is a place of complete stillness where all stress,
All worries,
All tension simply dissolve.
We will do the breath work once more and this time,
When you're breathing in,
Imagine that you're travelling deeper into your center where tranquility rules supreme.
Breathe in 1,
2,
3,
4,
Diving deeper within yourself and breathing out 1,
2,
3,
4,
5,
6,
Doubling your relaxation,
Feeling a serene peace envelop you.
Remember this feeling and know that whenever you find yourself in need of relaxation or when you wish to deepen your sense of calm,
You can return here.
Just bring your attention back to your breath to this simple act of inhaling and exhaling.
Remember this tranquil space is inside of you,
It is always accessible,
Always waiting to welcome you back.
And with that,
Allow your breath to return to its natural rhythm.
Rest well and awaken refreshed.
Relax into the comforting embrace of sleep,
Knowing that when you wake,
You will be refreshed,
Restored and ready to embrace a new day with open arms.
But for now,
Just breathe,
Inhale,
Exhale and sleep.
Good night and may your dreams be sweet and restful.
