Welcome to this guided sleep meditation which will help you let go of the day and fall into a deep sleep in no time at all.
Give yourself permission to fall asleep at any moment during this meditation.
Take a few moments to settle in.
Get comfortable lying in your preferred sleep position,
Making any adjustments necessary to make sure you're as comfortable as possible.
If you haven't done so already,
Let your eyes gently close.
Allow your body to fully relax and settle into the surface beneath you.
Just for a moment,
Let your mind catch up with your body.
Sometimes at the end of a long,
Busy day,
It can take us a while to let go of the day's activities.
We may sometimes have worries or concerns about the next day,
Or we might have ideas and plans for the day ahead that are running through our minds.
I invite you to now take a few long,
Slow breaths in your own time,
In through your nose and out through your mouth.
Breathing in feelings of peace and calm and breathing out any worries or stresses.
This is your time to let go of the day past and the day ahead and to let your mind settle into the present moment where you are getting ready to sink into a deep,
Rejuvenating sleep.
To bring your mind into the present,
See if you can notice where your body makes contact with the surface beneath you.
Feel how you are supported by the surface beneath you.
Now take a few moments to focus on your breath.
Notice the movement of your body as you breathe in and out.
How your chest and belly slightly move.
How the air feels as it moves in and out of your body.
Notice how there is a gentle sound to your breathing.
Without doing anything to change it,
Notice how your breath has a rhythm to it.
How calming it is to feel your body doing what it needs to do without you having to make any effort.
With each exhale,
You can feel your body becoming heavier and more relaxed,
Surrendering to the feelings of relaxation that are washing over you.
You may find that there are thoughts that come up.
Just know that this is completely natural and completely okay.
When you notice that your mind is wandering to ungrounding thoughts,
Simply observe,
Without judgment,
That that is what it is doing and bring your awareness back to your anchor,
Which is your breath.
Now gently bring your awareness to your feet.
Visualise breathing warmth and relaxation down into your feet and toes.
Feel any tightness melting away as your feet become loose and limp.
Imagine the muscles untensing with each breath out.
Move your focus up to your calves and shins,
Breathing into the muscles of your lower legs.
Envision the breath smoothing out any knots or tension,
Leaving your calves feeling pleasantly heavy against the surface beneath you.
Shift your attention to your thighs and hips.
Breathe into the large muscle groups,
Allowing them to soften and release any gripping or holding.
Feel your thighs becoming warm and relaxed with each breath out.
Now bring your awareness to your stomach and abdomen.
As you breathe in,
Feel your belly rise slightly.
As you exhale,
Feel it fall and release completely.
Breathe into any tension here,
Allowing your abdomen to fully let go.
Move up to your back muscles and shoulder blades.
Visualise your breath moving into the muscles between your shoulders,
Melting away any stress or tightness that has accumulated here during the day.
Feel your upper back relaxing into the surface beneath it with each breath out.
Bring your focus to your chest and ribcage area.
Breathe into your lungs,
Allowing them to expand fully with each inhale.
As you exhale,
Feel your chest becoming soft and relaxed.
Letting go of any gripping or holding here.
Now move to your arms,
Hands and fingers.
Breathe into your upper arms,
Forearms,
Wrists,
Hands and all the way out to the tips of your fingers.
Envision any tension melting away,
Leaving your arms and hands feeling deliciously relaxed,
Soft and limp.
Shift your awareness to your neck and shoulders.
Breathe into the muscles here,
Allowing your breath to release any stress or tightness you've been holding onto.
Feel your neck lengthening and your shoulders becoming heavy as they fully let go.
Finally,
Bring your focus to your face and head.
Breathe into your facial muscles,
Allowing your jaw to relax.
Your tongue to relax.
Your forehead to smooth out.
And your eyes to soften.
Feel your whole face becoming relaxed and peaceful.
Breathe into your scalp and the back of your head,
Letting go of any remaining tension.
Take a moment to be aware of your entire body,
From the tips of your toes to the top of your head.
Notice the feeling of heaviness and relaxation that has settled into every muscle and fiber of your being.
And if any thoughts are still coming up,
Just witness them as they float in and then let them gently float away.
If there are any thoughts or feelings that overwhelm you,
Just remember that the earth,
Your body and your breath can help to anchor you to the present moment.
In this moment,
You are safe.
In this moment,
You are protected.
We will now begin a visualization to help us mindfully let go of the events,
Thoughts and feelings of the day.
Be patient and kind to yourself in this process.
As you continue breathing in a relaxed rhythm,
Bring your awareness inward.
Imagine your consciousness as a vast,
Open sky.
A boundless expanse of spaciousness and stillness.
See this inner sky stretching out in all directions.
Clear,
Unobstructed and infinitely peaceful.
On your next inhalation,
Envision drawing the revitalizing essence of this open sky into your body and mind.
Feel it spreading into every cell and fiber of your being.
Clearing away any mental cloudiness or turbulence.
Breathe in this spacious,
Open awareness.
Breathe out any constricting thoughts or tensions.
With every exhale,
You are releasing and letting go.
Creating space for your true nature of stillness and clarity to arise.
You are safe.
You are supported.
You are opening to inner peace.
Feel yourself supported by the universe,
Breathing in its nurturing presence into your heart and allowing it to soothe any emotional tensions or heaviness you may be carrying.
You are completely safe,
Supported and loved.
You are held in the embrace of your own infinite peace and stillness.
Trust that your body,
Mind and spirit know exactly how to realign with this state of inner calm.
There is nothing that you need to do.
Simply continue breathing.
True peace arises naturally when we create the space for it to blossom.
As you rest here in this tranquil space,
You may find your awareness shifting and changing.
This is normal and natural.
There is no need to hold on to any thoughts or visualizations.
Simply let them arise and pass freely like clouds moving across an open sky.
And gently guide your attention back to the steady anchor of your breathing and the nurturing presence of the universe surrounding you.
You are safe.
You are supported.
You are opening to stillness.
You may find yourself drifting in and out of sleep.
This is perfectly fine.
Trust that your body knows exactly what it needs in each moment.
There is no need to analyze or make sense of any thoughts or sensations that may arise.
Your innate wisdom will naturally guide the process of letting go and opening to stillness.
Your role is to simply relax and breathe.
Tell yourself I am an infinite being opening to tranquility in every moment.
You are stillness itself.
Trust in the perfection of your true nature.
Take a few moments to simply bask in this awareness of your true,
Infinite nature.
You are the boundless,
Spacious awareness in which all experiences arise and pass away.
As you continue resting here,
You may find yourself slipping into sleep.
This is wonderful.
Sleep is one of the body's most powerful states for entering the depths of inner stillness.
As you enter the dream time,
Your consciousness will continue opening to deeper levels of rejuvenation and awakening.
If you find yourself slipping in and out of sleep,
That's okay.
Simply return your focus to the gentle rhythm of your breathing.
You are safe.
You are supported.
You are opening to tranquility in each and every moment.
Trust that you are exactly where you need to be,
Unfolding in perfect timing.
You are a radiant,
Blossoming being of light and peace.
Stillness is your birthright and your true nature.
All you need to do is relax,
Breathe and open to the nurturing presence within you and all around you.
Sleep deeply,
Cocooned in the nurturing embrace of your own limitless tranquility.
You are whole.
You are loved.
You are at peace in this and every moment.
Give yourself permission to let go completely,
Surrendering into the gentle embrace of sleep.
Breathe slowly and naturally and trust that sleep will come for you,
Enveloping you in its gentle,
Healing depths.
You are relaxed.
You are at peace.
You are safe.
You are loved.
Sleep well and have sweet dreams.
