Hello and welcome.
Thank you so much for joining me for this guided sleep visualization today.
This meditation is here to help you release,
Relax,
And unwind.
So if you haven't already done so,
Go ahead and set up your space,
Turning off any lights,
Finding yourself comfortable in your bed,
Getting out any final wiggles or movements so you can fully surrender into stillness.
And then when you're ready to,
Closing down your physical eyes and just noticing any sounds in the room,
And then bringing your awareness to your breathing.
Feeling the natural ebb and flow as your body just happens to breathe.
Feeling the support of the surface,
The bed beneath you,
Perhaps releasing the jaw,
Allowing the tongue to fall from the roof of your mouth,
Drawing the shoulders down from the ears,
And then allow for a complete exhale.
And breathing in for one,
Two,
Three,
Four,
Hold.
And exhale through the mouth,
Sighing it out,
Letting go.
Breathing in,
One,
Two,
Three,
Four,
Hold.
Keep holding.
Feel any stress or tension in your body collecting in this inhale.
And exhale through the mouth,
Sighing it out,
Letting go.
Allowing your breathing to return to its natural rhythm,
And bringing awareness to the crown of your head.
Visualizing warm light pouring down from the crown of your head,
Melting and softening each muscle of the scalp,
The forehead,
The brow,
Back of the head,
Base of the neck.
Seeing this warm light pour down through the eyes,
Relaxing all the tiny muscles.
Pouring down through the cheeks,
The nose,
Warm,
Relaxing light,
Softening,
Releasing.
Pouring over the upper lip,
Lower lip,
Through the jaw,
Into the chin,
Melting down in through the entire neck,
Pooling in the collar bones,
And spreading throughout the shoulders.
And seeing this light pouring down through the back body,
Softening the shoulder blades,
The upper back,
Mid-back,
And pooling in the lower back.
And now seeing this warm light pouring down through the chest,
Upper ribs,
Lower ribs,
The abdominals,
And pooling in your pelvic diaphragm.
Feeling the sense of ease,
Release,
And relaxation flowing through your torso.
And then seeing this light pouring down through your right arm,
Elbow,
Lower arm,
Wrist,
Palm of the hand,
Back of the hand,
And into each individual finger and thumb.
And seeing this warm light traveling down the left arm,
Elbow,
Lower arm,
Wrist,
Pooling in the left hand,
Back of the hand,
And spreading into each finger and thumb.
Allowing both arms to feel soft,
Heavy,
And relaxed.
And then seeing this light starting to travel down through your legs,
Front of the legs,
Back of the legs,
Landing in the knees,
Melting down into the shins and calves,
Ankle,
Left ankle,
Wrapping around the heels,
Melting in through the top of the foot,
Sole of the foot,
And into each individual toe.
Feeling your lower body release,
Soften,
And let go.
Allowing yourself to melt in to the surface below you.
Surrendering to the darkness behind your eyelids,
And welcoming in sleep.
