Those who find comfort in the sound of rain may find this sleep meditation to be especially relaxing and effective.
So while you listen to the soothing sounds of rain falling down,
Go ahead and make your final adjustments,
Getting comfortable,
While keeping your eyes open for now,
Knowing that there is nowhere to be other than here,
And that you deserve the rejuvenation that comes from getting a deep and restful sleep.
So whether the room is completely dark,
Or there's some light,
And whether you're resting on your back or on your side,
I'm going to ask you to find an area on the wall or ceiling in your field of vision where you can fix your eyes during this relaxation exercise,
Focusing your eyesight on the area.
And it's okay if you need to blink.
Continuing to focus your eyes,
Although they may begin feeling a bit heavy.
In a moment,
I'm going to have you find another area just below the first spot by a few centimeters or inches.
So go ahead and find that second spot.
And now back up again to the first spot,
Keeping the eyes open.
Now again,
Drop your vision to the second spot.
And you may notice now that it's becoming more difficult to keep them open.
It's okay if they want to close.
Allow them to close now.
Noticing how relaxed you feel.
Absorbing that relaxation.
You can take a deep belly breath here,
Inhaling for one,
Two,
Three,
Four seconds.
Holding that breath for a moment at the top.
And then exhaling for seven seconds.
Repeating this pattern two or three more times.
Four counts in,
Holding it at the top,
And then seven counts out.
Letting everything go.
Relaxation comes effortlessly for someone like you who knows when it's just about time for sleep.
Relaxing deeper still.
Very good.
And it doesn't matter whether you fall asleep now or whether you fall asleep in a few moments time.
You can just focus on the sound of my voice.
And you may notice also the sounds of rainfall in the distance.
Noticing the sound of rain falling onto the structure of your cozy shelter.
Where you remain safe and secure.
Safe and protected.
And enjoying the relaxing lullaby of nature.
How it comes together in such a way to deliver you a melody that wishes to deliver you into sleep.
And from your safe haven of peace and comfort,
Continuing to allow the sounds from outside to enter your eardrums.
Each one sending you increasing levels of relaxation.
Relaxing your body even more.
Sending your unconscious washing away the thoughts.
Just observing them.
Sending that awareness down to your feet as the sounds of the showers relax them.
Sending them to feel heavy.
And you can guide that relaxed sensation in your feet.
Moving it up through your ankles,
Calves,
Knees and thighs.
All the way up to your hips.
Loosening and easing any tension from your lower body.
As you tell your lower body that it can fully relax now.
And the feelings of safety build.
Tucked into cozy sensations.
Layering the pleasures of comfort.
You can take all those sensations and guide them.
Spreading them to your stomach.
Up your torso.
And into your chest.
And into your shoulders.
Telling them that they too can relax now.
Sending the relaxation to your fingertips.
Sending it through your hand and up through your wrists.
Guiding it into your arms.
Where you can enjoy the full sensation.
With just one last area to immerse into sleepy relaxation.
So spreading the comfort over to your neck.
Rising up to your head.
Relaxing your face beginning with your jaw.
Then moving to your mouth.
Nose.
Cheeks.
And eyes.
Relaxing your forehead.
And relaxing your scalp.
Now that your body is completely ready for sleep.
I will count down from 10 to 1.
And with every number you hear,
Your level of relaxation will deepen.
Allowing you to sink closer,
Deeper into sleep.
Beginning with the number 10.
Allowing the sounds of rain to intensify your deepening feelings of relaxation.
Nine.
So relaxed.
Completely enveloped in a safe cocoon.
Protected and enjoying faint sounds of rain beads.
Tapping.
Tapping.
Eight.
Always deepening the level of tranquility.
With every drip that drops and every drop that drips collectively in the distance or close by.
Seven.
Finding sleepier and sleepier sensations arising.
Six.
Deeper down into this moment of relaxation.
Five.
Deeper into dreamy declarations of peacefulness.
Four.
Blending together.
All the while sinking further down.
Relaxed.
Merging into dream.
Three.
Drifting deeper and deeper.
With every passing moment allowing the pleasing sounds to carry you deeper.
Two.
And deeper still.
So peacefully drifting deeper.
One.
All the way down to the deepest depths of relaxation.
And now you can just allow yourself to enter sleep.
Drifting deeper and deeper into sleep.
Wishing you the most serene sleep.
Good night.
