Welcome,
Beloveds,
To this guided meditation for sleep.
I'm Rev Skip,
And this meditation is designed for you to relax,
Let go of any anxiety,
And have a peaceful slumber.
Find a comfortable position in your bed,
Lying down,
Or you can do this meditation seated,
But allow your body to just relax,
And I invite you to begin with a body scan.
And just begin to scan your body from your ankles,
Up through your shins,
Into your knees.
Continue to scan and feel what the body's feeling in your hips,
Your lower spine,
Into your back,
Your neck,
Shoulders,
And arms.
Scan how you are feeling in this moment,
And if you feel comfortable,
I invite you to go ahead and close your eyes,
And just begin to focus in on your breathing.
I invite you to breathe in through your nostrils,
And exhale through your mouth.
Continue to do three more deep rounds of breathing,
And as you continue to breathe,
Give yourself permission to relax,
To let go with every round of breath.
Start with your feet,
And feel the weight of your feet.
Allow your feet to sink into the bed.
Imagine a wave of relaxation slowly spreading through your toes,
Your ankles,
Soothing,
And calming your muscles.
Now,
Bring your attention to your legs.
Feel the same wave of relaxation moving up and down your calves,
Into your knees,
Into your thighs.
Let go of any tension you may be holding onto,
Allowing the legs to become heavy and relaxed.
Move your focus into your hips and your lower spine.
As you breathe in,
Imagine a warm,
Calming light filling this area,
Releasing any tightness or discomfort.
Shift your awareness to your stomach.
With each and every breath,
Feel the abdominal area rise and fall.
Inhale the rise,
Exhale the fall,
Connecting your relaxation to the breath.
Each and every breath allows you to sink deeper into the space you're in.
Release any stored-up tension,
Any stored-up anxiety.
You are free to let go.
Allow the wave of relaxation to move up and down your torso,
Soothing your heart and your lungs.
Continue to breathe.
Each and every breath allows you to relax and let go.
Inhale,
Exhale.
Now,
Bring your attention to your shoulders.
Feel them drop and relax,
Letting go of the weight of the day.
Each and every breath,
You become aware of the ease of your relaxation.
Allow the wave of relaxation to move up and down your arms,
Through your elbows,
The wrists,
And in between your hands and fingers.
Let your arms feel heavy and relaxed.
Now,
Bring your focus into the neck and head area.
You can gently move and rotate your head side to side and settle into a peaceful,
Relaxing posture.
Letting go of any tightness in your neck,
Your shoulders,
Around your ears,
Allowing the wave of relaxation to move through your face,
Your ears,
Your temples,
Your forehead,
And the top of your head.
Relax your jaw,
Soften your cheeks,
Allowing all the tension of the day to be released and to let go.
Bring your attention to your breath.
Take the slowest breath possible,
And with each and every breath,
You allow yourself to relax and let go.
Give yourself permission to release any stress,
Any worry,
Any doubt,
Any fear.
It is through your breath that calms you.
Now,
See yourself relaxing,
Letting go.
See yourself at peace.
At peace,
You become serene,
Clear,
Calm,
And still,
Allowing yourself to fall into a slumber of safety,
Love,
And compassion.
As you continue to lie into this field of peace,
And as you continue to lay into this field of peace and slumber,
You can remind yourself of these affirmations.
I am safe and at peace.
I am at peace.
My body is relaxed,
And my mind is calm.
I deserve this restful sleep.
I let go of all worries and fears.
Allow yourself to continue to breathe,
To remind yourself that you are safe,
To sleep sweet dreams,
Beloved,
And remember you are loved.
