Hi friend,
Welcome to this sleep meditation where we will focus on your breathing to bring your nervous system into a calm state to allow your body to ease effortlessly into sleep.
Our minds are directly connected to how our body's nervous system reacts,
So it makes sense at the end of our day,
Our minds are spinning from the day before us.
So just like we would with a baby,
We have to gently remind ourselves that everything is okay and it's now time to sleep.
Lie down in a comfortable position,
Adjust your pillows and blankets to allow your body to sink into relaxation.
Letting your arms rest gently by your sides or on your abdomen,
Close your eyes softly,
Begin to hear the gentle sounds of the rain in the background.
Start with a few deep inhales through your nose,
Hold for a moment at the top,
Then exhale slowly through your mouth.
Repeat this for three cycles,
Gradually allowing your breath to deepen and lengthen.
The sounds of rain are soothing and comfortable.
You can feel your body letting go more and more.
Lay here for a few moments,
Just observing your breath and listening to the rain.
Don't judge,
Just observe.
Now,
I will guide you through a technique called box breathing.
It's a simple yet effective technique to calm the mind and center yourself.
This practice follows a four-part breathing cycle,
Often referred to as square breathing.
It can be very soothing and helps regulate your nervous system.
Box breathing consists of four stages,
Inhale,
Hold,
Exhale,
And hold again,
Each lasting for a count of four.
We'll do this together to cultivate a sense of calm.
Now we will begin.
Take a deep breath in through your nose for the count of four,
Feeling your abdomen expand as you fill your lungs with air.
Hold for the count of four,
Feeling the stillness and calm envelop you,
Then slowly release to the count of four,
Allowing your breath to move through your mouth.
Let's begin.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Breathe out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Breathe out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Breathe out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Breathe in,
Two,
Three,
Four,
Two,
Three,
Four.
Good.
Now let that go and return to your natural breath.
Notice how your body feels now.
Do you feel calmer and more centered?
If not,
That's okay.
Allow any thoughts that arise to come and go.
If your mind wanders,
Acknowledge the thoughts and gently guide your attention back to your breath.
Now we will go through a gentle body scan to connect the mind and body.
Begin at your head.
Bring your awareness to the top of your head.
Imagine a warm wave of relaxation washing over you.
Release any tension.
Move down.
Allow this feeling to flow down through your forehead,
Your cheeks,
And jaw.
Notice if your jaw is clenched.
If it is,
Gently let it drop open a little.
Now feel the relaxation spreading into your shoulders.
Let them drop away from your ears.
Releasing any accumulated tension.
Feeling the warmth travel down your arms to your hands.
Letting each finger relax.
Relax completely.
Bring your attention to your chest and abdomen.
Feeling the rise and fall of your breath.
Inviting deeper relaxation with each exhale.
Scan towards your lower body.
Let the relaxation flow into your hips.
Feel your feet grow heavy and relaxed.
As you release any tension.
Now that we have brought our awareness to our breathing and our body,
Lay here feeling yourself sink into your bed.
Feeling so much more relaxed.
Listening to the sound of the rain is very soothing.
As you lay here breathing,
Feeling so relaxed,
Silently or softly recite these affirmations to yourself.
I am safe and supported.
I release all worries and embrace this moment of peace.
My body knows how to relax and restore itself.
I am grateful for today and welcome restful sleep.
As you prepare to drift into sleep,
Set a gentle intention for the night.
I will sleep deeply and wake refreshed.
Allow yourself to simply remain in this peaceful state.
If thoughts arise,
Acknowledge them and let them float away like clouds passing in the sky.
Letting go of any remaining tension.
And allowing yourself to drift into the restful sleep that your body craves.
Gently bring to mind three things that you're grateful for today.
They can be big or small.
Perhaps it was a moment of joy.
A kind gesture from a friend.
Or simply the beauty of nature around you.
For each item you acknowledge,
Take a deep breath in.
Filling your heart with appreciation.
Then exhale.
Imagining that gratitude radiating throughout your body.
I am grateful for this moment of stillness.
I appreciate all the beauty around me.
I welcome peace and rest into my life.
Allow your body to sink deeper into relaxation.
As you remind yourself that you carry this sense of gratitude into your dreams tonight.
Take your time to transition to sleep.
Knowing you can carry this feeling of gratitude into your dreams.
If you are still conscious,
Continue laying here,
Listening to the soothing sounds of the gentle rain.
And calming music in the background.
As you drift into a deep slumber.
Sleep well,
My friend.
