Guided Sleep Meditation

Unwind and prepare for sleep with this relaxing 7-minute meditation. This meditation is suitable for all levels and is a perfect way to end your day. This meditation is especially great for those who have difficulty falling asleep, staying asleep, and/or those who are searching for a way to let go after a long day. All are welcome. No experience necessary.

Transcript

Hello my name is Victoria and this is a quick meditation to help us wind down at the end of the day and prepare for sleep. Start to move to a comfortable spot maybe you're already in your bed maybe you're under the covers or maybe you're somewhere else that feels comfortable and safe somewhere where you can fully relax at the end of the day. I suggest turning the lights off starting to let the mind the body know that it is okay to wind down and prepare for sleep. Begin with three deep breaths focusing on the exhale. Inhaling through the nose, Open mouth exhale gently sigh it out. Two more just like that big inhale through the nose and soft exhale out of the mouth releasing anything you need to release from the day. Last one inhale through the nose and soft exhale really thinking about what you'd like to let go of before you drift to sleep. Then sealing the lips and returning to a more normal pace of breath. If it feels comfortable and safe in your body I invite you to close your eyes. If that is not an option today you may leave your eyes open and I ask that you bring a soft gaze to the eyes maybe staring up at the ceiling or staring at something that brings you comfort. And from this place just beginning to observe the body starting at the top of the head noticing how the top of the head feels right now. See if on your exhale you can bring a bit more softness a bit more release to the top of the head. Almost like an ice cube melting in the hot sun. Then making your way down the face noticing how the forehead the cheeks the nose the jaw the muscles in the face are feeling in this moment without judgment just observing. And with your next exhale inviting a little bit more softness a little bit more release to the muscles in the face. Gently moving down the neck again just observing. Is there any tension present here any emotions any other sensation? On the exhale finding a bit more relaxation in the neck continuing to make your way down to the shoulders and the arms. Seeing what is present here and noticing what you can release on that exhale releasing anything you are able to knowing that the release is an invitation it's okay if your body chooses not to accept. Continuing to make your way down to the torso the chest the belly the back. What sensations what emotions what is present right here right now. On the exhale finding some softness in the chest the belly the ribs the back. Making your way down to the hips the hips the pelvis. Inviting some release with your exhale. On your next inhale making your way down the legs acknowledging the knees the back of the legs the ankles the shins. On your exhale inviting some release some softness to these areas. Finally making your way down to the feet the toes. Acknowledging all that they have done for you today. On your exhale bringing a bit more relaxation and softness to the feet. Taking a moment to observe the body as a whole not just the physical body but the emotional body as well. Noticing one last time what is here right now what emotions what sensations any tension any softness what is here and what can you let go of. Last big inhale through the nose on your exhale letting it go. Choosing to keep your eyes closed until you drift off into sleep or perhaps blinking them open. Thank you for your practice enjoy the rest of your evening.

Reviews

The most calming before bedtime. Thank you Victoria!