Enjoy deep,
Restorative sleep with this meditation that emphasizes the healing power of the mind-body connection.
I'll guide you with calming breath work to gently ease your nervous system into a parasympathetic state,
Fostering a sense of safety and peace.
Sense ease as you connect with your body,
Release stress,
And cultivate a space of calm that prepares you for a restful night's sleep.
Welcome to the Mindful Movement.
I'm Sarah Raymond,
And I invite you to make yourself comfortable.
Take as much time as you need to shift and adjust your space to be just right for you.
As you settle in,
Gently close your eyes if that feels comfortable for you,
Or simply soften your gaze.
As you settle in to comfort,
Know that you can return to this feeling of peace whenever you need it.
Each time you practice,
The feeling will become more familiar and even more comforting.
Give yourself permission and time to settle in and allow your body to relax.
Feel the weight of your body supported by the surface beneath you.
Notice the points of contact.
Notice your back against the bed or your head on the pillow.
Take a moment to appreciate the stability that this support provides and truly allow yourself to receive it.
To continue slowing down from the energetic momentum of the day,
Take a few deep cleansing breaths.
Inhale slowly through your nose,
Filling up your lungs completely,
And then exhale through your mouth like a sigh,
Letting go of any tension you may be carrying from today.
Do this a few times to continue letting go.
With each breath,
Allow yourself to sink a little deeper into relaxation,
Preparing your mind and body for the journey into calmness and restorative sleep.
Now begin to breathe more intentionally to help calm your nervous system and shift you into the parasympathetic state,
The rest and digest state.
In a moment,
I will guide you into a calming 4-7-8 breath pattern.
You will inhale deeply through your nose for a count of 4,
Hold your breath for a count of 7,
And exhale through your mouth or your nose for a count of 8.
I will guide the first one,
And you can continue on your own.
Exhale fully to prepare.
Inhale 4,
3,
2,
1.
Hold 7,
6,
5,
4,
3,
2,
1.
And exhale 8,
7,
6,
5,
4,
3,
2,
1.
Each time you complete a cycle of breath,
Imagine sending a wave of relaxation throughout your entire body.
As you continue with this breathing pattern,
Allow your mind to let go of any thoughts that arise.
Simply return your focus to your breath whenever you notice your attention has wandered.
Every deep breath you take is a step deeper into a serene state,
A place you know and can easily return to night after night.
This is a time to gently guide your body into a state of deeper relaxation and safety.
Continue the 4-7-8 breath as long as you like,
And return to a natural and automatic breath pattern when you are ready.
As your breath has brought you into a more calm and centered state,
I invite you to bring your awareness to your feet now.
Gently tighten the muscles in your feet by curling your toes inward.
Hold this tension gently,
Just enough to notice.
And now release the tension as you exhale slowly.
Feel the warmth and relaxation start to spread through your feet.
Notice the sensation of release and how it brings a deeper sense of calm.
Move your attention to your hands now.
Begin to tighten the muscles in your hands.
Make a tight fist and hold this for a moment,
Observing the tension without judgment.
And then let go and allow a wave of relaxation to flow through your hands.
Feel each muscle soften and relax,
Allowing you to sink further into comfort and safety.
Complete this contract and release cycle once more,
Gently with the muscles of your face.
Contract the muscles of your face gently.
Tighten the muscles around your eyes and your cheeks.
Then release and relax completely.
Imagine any stored tension melting away.
Feel the softness in your face,
The relaxation in your jaw,
And the ease in your eyes.
Let the feeling of safety grow.
Your body knows it is cared for and safe in this moment.
Take a moment now to sense your entire body in a state of relaxed openness.
You can feel grounded and safe in the knowledge that you are here,
Fully supported and secure.
As you continue to feel the comfort and relaxation in each part of your body,
The following statements connect your mind and your body.
You might find these affirmations help further ease your mind and body into a state of deep rest.
Allow my words to become your words.
And if it feels right for you,
Repeat these phrases in your mind,
Allowing each one to settle deeply into your awareness.
My arms and legs are heavy and warm.
My heartbeat is calm and even.
My breathing is long and slow.
My shoulders are relaxed and free from any burden.
Love radiates through my chest,
Filling me with calm.
Each breath I take purifies my mind and body.
I am safe and secure here and now.
Peace envelops my mind.
It is still and serene.
My body rests deeply,
Grounded in tranquility.
With each exhale,
I release and let go into sleep.
With each affirmation,
Imagine the statement becoming a reality in your body.
Feel the heaviness and warmth in your limbs as a sign of deep relaxation.
Notice your heartbeat is steady and strong,
A rhythm of calmness flowing through you.
As I repeat these affirmations once more,
Let them become a gentle echo in your mind,
A soothing sound your heart longs to hear each evening before sleep.
My arms and legs are heavy and warm.
My heartbeat is calm and even.
My breathing is long and slow.
My shoulders are relaxed and free from any burden.
Love radiates through my chest,
Filling me with calm.
Each breath I take purifies my mind and body.
I am safe and secure here and now.
Peace envelops my mind.
It is still and serene.
My body rests deeply,
Grounded in tranquility.
With each exhale,
I release and let go into sleep.
Now,
As these affirmations sink in,
Allow yourself to feel a complete sense of relaxation throughout your body.
You have created a safe,
Calm space within yourself.
You have the freedom to relax as much as feels good to you.
Allow my voice to gently guide your relaxation without any need to do anything.
Simply be present with your experience.
Now that your body and mind are infused with calmness,
Allow your imagination to carry you further into a state of deep,
Restful sleep.
Imagine yourself in a safe and serene place of nature.
You are walking on a gentle path leading into a lush valley.
The sun is setting in the distance,
Painting the sky with hues of orange and red.
As you walk through the serene valley,
Let the soft murmur of birds in the distance blend with a gentle rustle of leaves,
Creating a symphony of calm.
Inhale the sweet fragrance of nature,
Letting these details enrich your experience,
Making your visit to this valley a vivid and comforting escape from the day.
As you walk,
Notice how each step on the earth feels solid and secure under your feet.
The air around you is just the right temperature for you.
With every step,
You take in the tranquility of this safe place in your mind.
As you walk through the valley,
You come across a clear,
Still pond.
The surface mirrors the beautiful twilight sky.
This pond is like your mind,
Calm,
Clear,
And still.
Next to you,
You see a majestic old tree.
Its branches stretch wide,
Its leaves seem to be whispering ancient secrets,
And you sense it has a wise energy.
You rest against its sturdy trunk,
Feeling grounded and supported.
Feeling the support,
You recognize the wisdom the tree shares.
Just as its roots anchor the tree deeply into the earth,
You can let your mind root itself in the present moment.
You can allow the earth and the universal energy to support you.
Here,
You are safe and cherished.
As night falls,
The stars begin to appear,
Each one a reminder of the light that shines within you,
Even in darkness.
You feel called to gaze up and make a wish,
A silent hope for your journey ahead.
With the recognition of each star,
Feel your worries dissolve into the night,
Leaving only peace.
The moon rises,
Casting a gentle glow over the valley.
It's time to lay down under the tree on a bed of soft green moss.
As you look up at the moon,
You feel its soothing light wash over you,
Blessing you with dreams of hope and renewal.
Feel the softness of the night air brushing against your skin.
With each breath,
Allow yourself to sink deeper into the moss beneath you,
Cradled by the earth's natural bed.
The night is quiet,
Serene,
And safe,
Wrapping you in a blanket of stars.
Allow this scene to slowly fade from your imagination.
As you recognize you are safe and relaxed in your own space,
You are ready to drift into a deep,
Restorative sleep.
Simply let go of my voice and let the night carry you into sleep.
Imagine the gentle pull of sleep becoming stronger.
Let this feeling flow from the crown of your head down to your toes.
With each quiet moment,
Let peace envelop you more completely.
There is nothing for you to do now but rest.
Every part of your journey today has prepared you for this moment of pure tranquility.
Carry with you a deep sense of peace.
As you drift to sleep,
Remember this peaceful experience is always here,
Waiting to welcome you back into its gentle embrace.
As you shift into sleep,
My voice will slowly fade away,
Leaving you ready for deep and restorative sleep.
Rest now knowing you are safe,
You are at peace,
And you are deeply loved.
Sleep well and let the gentle night embrace you.
May you have sweet dreams to heal and harmonize.
