This gentle meditation is designed to help you achieve a state of deep relaxation,
Promoting a sense of peace and tranquility before you drift off to sleep.
Before we begin,
Make sure you are ready for sleep.
Lay down and make yourself as comfortable as you can on your bed,
Ready to unwind and prepare for a restful night's sleep.
Let's begin this journey together.
Close your eyes and take a deep breath in,
Filling your lungs with soothing,
Calming air.
As you exhale slowly,
Release any tension or worries from your body and mind.
Just think of the air carrying away those thoughts that might prevent you from sleeping.
Picture them dispersing,
Becoming smaller and smaller and vanishing.
Take a few more long,
Slow breaths,
And with each breath,
Imagine a gentle wave of relaxation flowing through you,
Soothing your muscles and easing any stress.
Feel the relaxation soaking into you like a warm bath,
Or the touch of sunlight in spring.
Allow this sense of calmness to wash away any remaining tensions,
Creating a space of tranquility within.
You may see it as a golden ball of light that expands through your body.
Now imagine yourself in a serene and peaceful setting,
Like a beautiful natural landscape.
It should be somewhere that makes you feel at ease and at peace,
A place that brings you feelings of safety and gentle joy.
It might be on the coast,
A place in the mountains or forest,
Beside a waterfall or some enchanted land of fantasy.
Imagine the scent of the air here,
The sounds,
The colours of the sky.
As you immerse yourself in this scene,
Feel a sense of calmness and tranquility washing over you.
Let this peaceful environment set the stage for deep relaxation and prepare you for a restful sleep.
Get your focus now back to your breath,
The simple and natural rhythm of life within you.
Pay attention to the gentle inhales and exhales,
Allowing each breath to guide you deeper into relaxation.
Simply be within the moment.
With each breath,
Invite a sense of calm and stillness to settle within you,
Letting go of any thoughts or restlessness.
Face this state of deep relaxation and inner calm that is part of you now.
You have let go of anything that does not serve you.
You have quieted your mind and connected with your serenity,
And now you are ready to drift off to sleep.
Just let go of any remaining thoughts and surrender to the natural rhythm of your body and mind.
You don't need to do anything,
Just listen to the sound of my voice,
Follow my words.
I am here to help you sleep,
To help you feel yourself becoming more and more relaxed,
More and more sleepy.
Feel your breathing becoming easier and slower,
Your chest becoming lighter,
Heart beating calmly and steadily.
Feel your muscles loosening even more,
Your limbs becoming softer,
As your body sinks deeper into the cradling surface beneath you.
Feel your mind becoming quieter,
Your thoughts fewer,
Your awareness fading.
Your whole being becoming one with the night,
One with the soothing call of sleep and deep relaxation.
You are so relaxed now,
Enjoying that zen like bliss.
Carry this state of deep relaxation and complete serenity with you into your dreams.
As you drift with ease and contentment into deep sleep.
