Welcome to Take Care Coaching guided meditation.
This meditation will help you drift off to sleep.
To begin,
Find a comfortable position lying down.
Once settled,
Close your eyes and check in with how you feel right now in this moment.
Now flash through your day remembering things that went well.
Maybe your work presentation was a success or the weather outside was really nice.
If you can,
Think of three things you're grateful for specific to today.
Now let the day go.
You did your best,
It's done and time for sleep.
To help you unwind,
Do a quick body scan,
Noticing any areas of tightness or tension.
If you can,
Try to soften these areas with your breath.
So if you notice your shoulders are tight at the end of the day,
Send your breath to your shoulders,
Allowing them to relax,
Let go and drop heavy.
If you notice your lower back tends,
Direct your breath there,
Allowing the muscles to soften their hold.
Use the next few moments to send your breath to any other areas that need to soften and relax.
Now in your mind's eye,
Picture a place,
Real or imaginary,
Where you feel most safe and relaxed.
This could be a vacation spot like the beach or maybe your favorite room in your home.
Imagine walking towards this place,
But before you get there,
You see a gate and a large beautiful tree outside the gate.
In order to enter your safe place,
You need to leave the worries of the day behind you.
Imagine standing in front of this tree and see yourself placing words that symbolize anything that is on your mind onto the tree.
This could be worries,
Stressors,
Things you need to do,
Anything that may get in the way of your sleep.
Notice a sense of release from this act of putting your worries out of your mind and onto the tree.
See yourself opening the gate now,
Walking through and entering your special place.
All your worries are left outside the gate and onto the tree.
Nothing can get in the way of your sleep.
Take a few moments to enjoy your safe place.
Notice what makes this place special and relaxing to you.
What do you see around you?
What colors do you notice?
What sounds do you hear?
Relax in this space,
Knowing you have nothing to do and no place to be.
Notice your body feeling completely relaxed and that you're slowly drifting off to sleep.
