Hi,
My name is Sneha and welcome to this guided meditation for easing into sleep.
As you prepare for a restful night,
Gently close your eyes and let the cares of the day
drift away.
This meditation is designed to bring peace to your mind,
Body and spirit,
Guiding you
into a restful and rejuvenating sleep.
Let's begin.
Take a few deep breaths and observe the gentle rise and fall of your belly as you breathe
in and breathe out.
Allow your body to sink into the bed,
Feeling the support beneath you and the softness around
you.
Allow your body to relax,
Releasing any tension,
Any tightness,
Any tiredness.
Take a deep breath in through your nose and exhale slowly through your mouth.
Inhale deeply,
Feeling your chest and abdomen expand and exhale slowly,
Releasing any residual
stress.
Continue to breathe at a comfortable pace,
Letting each breath guide you into a state
of relaxation.
Let's take a moment to let go of any thoughts,
Worries or stresses of the day.
Imagine them as small,
Delicate,
Transparent bubbles and watch as these bubbles float away,
Carrying with them any stress or unease.
See them disappear into the distance,
Leaving you in a state of stillness.
Feel the weight lifting off your shoulders as you feel the quietness within.
Relax every muscle,
Every organ as you breathe in and breathe out.
Let's do some wonderful affirmations together and let the words sink into your mind,
Body
and soul.
You can use these affirmations at any time of the day,
But they are particularly powerful
just before sleep.
Listen to these affirmations and you can repeat them in your mind.
I release the day and I'm ready to embrace the healing power of sleep.
Every breath I take prepares me for a night of deep,
Calming and restful sleep.
I release all tension from my body,
Muscle by muscle,
Till I feel completely at ease.
Every worry and negative thought drifts away from me like clouds passing in the night.
My mind is quiet and calm and my breath is slow and steady.
I am safe,
I am loved and life supports me.
I trust the universe to guide me to the perfect amount of sleep I need.
I wake up feeling refreshed,
Ready to embrace the new day with joy.
All is well in my world and continues to be.
With each exhale,
Release any remaining tension and feel yourself calmer,
Lighter and quieter.
Imagine a soft,
Warm light surrounding your entire being.
Feel this warm light wrapping you like a comforting blanket.
Let its soft warmth embrace you,
Making a peaceful space where your mind can relax.
Imagine the gentle warm light slowly moving up through your feet,
Ankles and calves,
Bringing relaxation to each muscle it touches.
Allow it to continue moving through your body.
And as the warmth reaches your shoulders,
Envision any burdens or worries being carried away.
Let go of any weight on your shoulders,
Allowing them to sink comfortably into the bed.
Feel the tension melting away as the light travels down your arms and out through your fingertips.
Embrace the stillness of this moment,
Allowing it to guide you into a peaceful sleep.
Know that life supports you and all is well in your world.
And so it is.
