Sleep meditation for anxiety.
Hello and welcome to this guided meditation for anxiety relief and a peaceful sleep.
Find a comfortable position either seated or reclining and begin to let today's worries drift away as you reconnect with your body and soul.
We will begin this meditation seated or reclining,
Doing our best to begin this meditation with good posture.
Your shoulder blades are tucked back,
Your shoulders low and open.
Take a deep breath and feel the way it with your chest opened naturally and easily.
Right now we are going to take a journey that will be just as natural and effortless as your breathing.
So allow yourself a moment to just enjoy the feeling of stillness and when you are ready let your eyes close.
With your eyes closed you are able to intuitively sense the tension in both your body and your spirit.
Although this may be disconcerting at first,
Know that your ability to feel these discomforts also brings with it the power to release them.
Right now you have the opportunity to free any physical tension,
Leaving you space to release the mental or emotional stress you carry with you.
With this in mind take a deep breath in,
Inviting in growth and healing and when you are ready exhale letting go of any worry,
Anger or resentment you carry within you.
Repeat this process allowing yourself to drift into a deeper and deeper sense of relaxation.
If you've come to this meditation you have probably been suffering from anxiety or stress.
Sometimes this can arise from temporary situations like work troubles or family concerns and sometimes it is a part of the long-term composition of your brain's chemicals.
The cause of this tension does not matter,
It is your response to it that counts.
Luckily you have both the grace and the strength to release pain and fear,
Finding within yourself a calm safe sanctuary.
So as we go a little deeper into this meditation,
Begin to let go of any blame,
Shame or guilt you carry with you.
You deserve forgiveness and kindness,
You are worthy of compassion.
Breathe in and accept the love and strength of your friends,
Your family,
Those listening to this meditation at this very moment.
Breathe out and send courage and hope to the universe.
Allow yourself to absorb positive energy from the world,
Radiating your own gifts back to those around you.
And now feel your body relaxing a little more,
Your forehead smooths,
Your shoulders droop,
The corners of your mouth soften,
Your breathing becomes a little slower,
A little deeper,
As your mind drifts to a place that is profoundly comforting.
This place can be anywhere or anytime.
You may find yourself in Milan at the height of the Italian Renaissance,
In a futuristic city somewhere across the galaxy,
Or even in your childhood home,
A warm mug of milk in hand.
You do not need to have been here before,
You do not need to remember it exactly how it was.
This is your safe haven,
A place of profound tranquility and healing.
It is yours to create as you will.
You may add whatever you like and remove whatever does not suit you.
Everything here is changeable and all of it is beautiful and serene.
You know that whatever and wherever you choose does not nearly matter as much as its emotional meaning to you.
So instead of worrying about what you should be thinking,
Allow your heart to guide you into a place of peace and rest.
Feel its presence in your heart,
Your mind,
Your bones.
Let this place in the next few moments come alive and now give yourself even more time and freedom to explore this place.
Is the air warm or cold?
What sounds are nearby and which ones far away?
What have you brought with you for this journey?
What have you found?
Let the answers wash over you,
Bringing a deeper sense of this place and your own relaxation.
Feel each of your senses bringing you information.
What do you smell,
See,
Taste,
Hear and touch?
This world is as infinite as your subconscious mind filled with possibilities and beauty.
Allow yourself to absorb it all,
Feeling your mind become more relaxed as your body slips into a deep and restful sleep.
Every part of you is relaxed from the tips of your toenails to the very ends of each strand of hair.
Your spine is loose,
Your limbs draped across your chair or mattress.
Your skin rests gently against the fabric of your garments or bedclothes and your eyelids press softly against one another.
Breathe in and feel peace and serenity envelop you.
Breathe out and feel your whole body let go of even more tension.
You feel almost as if you have dissolved,
Become one with your mattress and the peaceful ambience of your safe haven.
Breathe and enjoy it.
And now allow yourself to drift away,
Welcoming sleep or simply a deeper sense of calm as you breathe deeply and fully immerse yourself in the beauty of this experience.
And now we are reaching the end of this meditation.
If you would like you may allow yourself to remain in this place,
Absorbed in the peace and tranquility of the moment.
Breathe a little deeper and allow your conscious mind to fall silent as you savor your time in this moment.
If you would rather return to your waking state,
Gently begin to call your spirit and mind back to your physical body.
Return your attention to the sensations in your muscles,
Bones and skin.
Feel them starting to awaken after this healing rest.
Start to wiggle your fingers and toes,
Feeling your body begin to wake up.
And then,
When you are ready,
Allow your eyes to flutter open as you return to the place where you began this meditation.
Take a moment to reflect on your experience and when you are ready,
Allow yourself to return to the rest of your day or evening,
Carrying with you the peace and serenity you carry within you.
