Welcome to this meditation for a deep night's sleep ahead.
Take care of anything you need to do to finish out the day because you are about to get a long night's sleep.
Get into a comfortable position and make sure that nothing will disturb you.
Resting your head on your pillow and covering yourself with a blanket or sheet,
Feel the weight of your body resting on your bed and become aware of how comfortable you already feel.
Close your eyes and notice the ease behind the darkness of your eyelids.
Breathe in deeply and imagine that above your head a gentle wave of relaxation is coming towards you.
It graces the top of your head and makes you feel so relaxed instantly.
This wave of relaxation releases any tension as it travels down your body.
Feel it relaxing your forehead,
Melting away any worries.
Your eyes are relaxed and you notice that they are making tiny movements.
This is the way that your body allows you to get even more relaxed.
Now focusing on your nose,
Allow the air coming in and out of your nose to relax you.
This relaxation is going into your jaw,
Removing any tension you've ever held here.
It travels down your neck,
Melting away discomfort and making you so sleepy already.
Feel this gentle sensation going to your shoulders,
Carrying with it a deep,
Comforting feeling.
Breathe in very slowly and when you breathe out,
Feel yourself getting even more tired.
Your breathing slows to the perfect rhythm for sleeping.
Your mind may be drifting to the dreamy world already.
Just let this wave of relaxation travel down the rest of your body,
However quickly or slowly it needs to,
All the way to your toes.
By now,
You are feeling very relaxed.
So let's relax the mind even more by very slowly counting down from 100,
99,
98,
97.
This may seem uninteresting,
But this is what makes you very tired and ready to drift off into a deep sleep.
96,
95,
Continue counting.
Each number makes you feel comfortable and relaxed.
If you lose count,
That's fine.
Just pick up wherever you remember you left off.
Allow my voice to slowly fade as you drift off into the most restful sleep you've ever had.
