Hello,
Friend.
My name is Angie,
And I'm going to keep you company for the next while to help ease you into a deep sleep.
You will be following my voice as you become more and more relaxed.
My voice will start to fade off into the distance.
Before we begin,
Make sure that you are ready for bed.
If you're not ready,
Pause this meditation and come back when you're ready to go to sleep.
Get into your bed and arrange your pillows and blankets for the most comfortable position for you to have a deep,
Relaxing sleep.
Now that you are ready to fall asleep,
We will begin.
As you listen to the soft,
Calm waves of the ocean in the background,
We will begin by doing an easy body scan to become aware of any areas of tension.
Take a deep breath in and out as you sink into the surface you lay on.
Bring your awareness to the tips of your toes,
Slowly scanning through the bottom and top of your feet.
Over your lower leg,
The front and the back of the calf,
Moving up over your knees,
All around your knees.
Slowly up through your lower thighs,
The back and the front of your thighs,
Letting go of any tension in your quads and hamstrings.
Remember when you discover areas of tension,
Take a deep breath in.
And when you breathe out,
Visualize that the area is letting go and melting into the surface below you.
Keep moving up to your mid to upper thighs,
Starting to move over your pelvic area and lower stomach area,
Releasing any tension that you may be holding in your belly.
We tend to hold tension in this area,
So breathe in and out,
Releasing and letting go.
Moving around the back and front of the pelvis area up to your mid body,
All around your waist,
Lower and upper ribs.
Focus on this area for one breath in,
Filling up your belly,
Expanding your ribs,
And breathe out,
Deflating the ribs and stomach.
Do one more of those on your own.
Now just breathe naturally with the ebb and flow of the gentle waves in the sea,
Not forcing anything.
Now that your belly is relaxed,
Bring your awareness back to your upper chest,
All through your neck,
Lower jaw,
Releasing tension in your jaw.
Take a second here to yawn or just do the motion of yawning,
Letting go of all the tension around your mouth,
All through your cheeks,
Temples,
Forehead,
Letting all those little facial muscles melt into relaxation.
Move around to your ears,
All around your scalp,
The back of your head,
And the front of your forehead,
And all the way to the top of your head,
Releasing all the tension in the muscles of your head.
Now just lay here in this space,
Noticing if any muscles have tensed up again.
Do a quick scan on your own from the top of your head back to the tips of your toes,
Breathing into those areas that may have tensed back up and letting go as you breathe out.
Good,
Now that you are relaxed,
Follow my voice as I help you drift off into a deep sleep.
I will gradually get quieter and quieter,
Where my voice may sound like a distant echo.
If you come in and out,
That's okay.
You may still have some wandering thoughts,
And that's also okay.
Just notice them as they come in and see them go away with the waves into the ocean.
Breathing in and out,
Slowly and with ease,
You're so relaxed now.
It almost feels like you're floating.
You can feel the gentle sway of the calm ocean beneath you.
You are safe.
You are laying there so relaxed in your dark room with your cozy bed cradling you.
Listen to the gentle waves flowing effortlessly.
You are so peaceful and comfortable.
Breathe in and out,
Just like the gentle waves of the ocean going in and out.
You are floating softly.
The gentle waves.
You are calm.
The waves sound so tranquil.
You are so relaxed.
Drifting off to sleep.
So effortlessly.
Not a worry in the world,
Just ease and flow.
You are drifting out into the open ocean,
Safe and secure.
Just floating.
Only the light of the moon glistening on the gentle waves.
Letting everything go.
Listening to the soothing sounds.
Easing you into a deep sleep.
You are having the best sleep.
My voice is fading into the background.
You are so relaxed.
Listening to the sounds of the waves.
Continue to breathe in and out.
With the waves.
Into a peaceful,
Deep sleep.
Goodnight,
My friend.
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