Welcome to this guided meditation designed to help you achieve a restful night's sleep.
Simply listen to my voice and follow my instructions and you will find you can easily and effortlessly calm your mind,
Release any tension and embrace a peaceful state of being,
Enabling you to drift into a deep and serene sleep.
Whenever you're ready,
Find a comfortable position,
Softly close your eyes and let's begin.
Settling into stillness,
Take a deep breath in and as you exhale,
Allow the muscles of your body to relax.
Feel the weight of your body sinking into the bed or the surface you're resting on,
Feeling heavier and heavier,
Sinking deeper and deeper,
Totally safe and supported.
Imagine a warm gentle wave of relaxation washing over you from the top of your head right down to the tips of your toes,
Soothing every muscle and releasing any tightness,
Let any tension or stress you might be holding on to simply melt away like butter on toast.
Now direct your attention to your breath,
Notice the sensation of cool air entering your nose as you inhale and the warm air leaving your mouth as you exhale.
With each breath imagine inhaling peace and serenity and exhaling any worries or thoughts that might otherwise have kept you awake.
Let your breathing settle into a natural relaxed rhythm,
Your body doing exactly what it was designed to do.
Think of your breath as a gentle lullaby guiding you deeper and deeper into relaxation.
To fully prepare your mind for sleep,
Think of three things now you are truly grateful for.
They can be big things or small things,
A person,
A smile,
A sensation or a place.
Take a moment to fully appreciate and be thankful for these blessings.
Enjoy the feeling of warmth and contentment like a mug of hot chocolate for the soul before bed,
So deliciously satisfying,
Filling you up and getting you ready for a wonderful night's sleep.
Acknowledge now any thoughts or worries that might still be lingering in your mind.
Picture them as clouds passing by in an otherwise clear and starry night sky.
Observe them without judgments or attachments and then gently release them,
Allowing them to dissipate into the distance.
Remind yourself that this is your time to rest and there is no need to carry these concerns with you into sleep.
You can repeat this thought You can repeat this thought experiment until the sky is empty of everything but the stars and the moon watching over you and keeping you safe.
Listen to,
And if you find it helpful,
Repeat the following affirmations.
I am safe and protected.
I allow myself to surrender to a restful sleep.
I release the day's tension and embrace tranquility.
My mind is calm,
My body is relaxed and sleep comes easily to me.
I deserve a peaceful night's sleep and I am worthy of deep rest and rejuvenation.
As you continue to breathe deeply and evenly,
Imagine yourself floating on a cloud of tranquility,
Gently carried by the currents of sleep.
Feel the weightlessness and warm comfort and surrender yourself to the embrace of slumber.
Trust that your body and your mind know how to find the rest that they need and that sleep will come naturally and effortlessly.
Sleep well,
Dear one.
May you awaken tomorrow feeling refreshed,
Recharged and ready to embrace the new day with a sense of calm and clarity.
