Hello and welcome.
My name is Tina and I want to thank you for joining me for this sleep meditation.
This is your time.
A time to lay down the weight of the day.
And gently guide yourself into a deep and restful sleep.
Before we begin.
Let's take a moment to prepare your environment,
Your sanctuary for sleep.
I want you to bring your attention to the light in the room.
If you haven't already,
Ensure that all the lights are off.
Imagine the room becoming completely dark.
A soft,
Protective blanket of darkness.
Just know that you are safe here in the dark.
Notice the temperature.
For sleep,
Our bodies prefer to be slightly cool.
Feel the cool,
Clean air in the room.
It's a refreshing contrast to the warmth of your bed,
Inviting you to snuggle deeper.
Take a moment to notice what you're wearing.
Make any small adjustments so your clothing feels perfectly comfortable against your skin.
And finally,
Your bedding.
Feel the weight of the blankets,
The softness of the sheets,
And support of the pillows.
Pull the covers up so they feel just right,
Cocooning you in a layer of warmth and security.
Lastly,
Let's find a comfortable position lying down in your bed.
Let this moment be just for you.
Now bring your awareness to your body resting on the surface beneath you.
Feel the points of contact.
Your head,
Your shoulders,
Your back,
Your hips,
Your legs,
Your heels.
With your next exhale.
Consciously let your body release its weight.
Imagine that the surface beneath you is not a mattress but a soft,
Supportive cloud.
This cloud is perfectly formed to hold you.
It yields to your shape.
Cradling every part of you.
Feel how it supports you completely.
Holding you effortlessly.
There is no work for you to do.
Only to surrender and be held.
And now.
Gently bring to mind the day that has passed.
All the conversations,
The tasks,
The things you saw and heard.
Like a pebble dropped in water.
Let the ripples settle.
Imagine a small table beside your bed.
With a box on it with a strong latch.
On your next exhale.
Gently place the entire day.
Onto that table inside the box.
And just close the latch tightly.
Your thoughts,
Your worries,
Your to-do lists.
Just put them away.
You can pick them up again in the morning if you need to,
But for now.
.
.
Safely put them aside.
This time is for you.
There is no place you need to be.
Nothing you need to do.
Nothing to solve.
Nothing to fix.
Your only task in this moment is to rest.
To heal,
To be.
Now we'll bring our awareness to our breath.
A natural anchor for your mind.
Don't try to change it at first.
Just notice the natural rhythm of your breath as it flows in and out.
It moves with the ebb and the flow of nature.
The sunrise and the sunset.
The waves that come into the shore and then flow out.
Pay attention to how your body rises and falls.
Now let's begin with a simple,
Calming breath pattern.
We're gonna start by taking a deep breath in for a count of four through our nose.
And then exhaling through our mouth for a count of eight.
I want you to do this.
Four times.
I'm going to count through it with you for the first time and then the remaining three times you can count through it to yourself.
Let's begin.
Breathing in.
3 4.
.
.
And exhale 2.
.
.
3.
.
.
4.
.
.
5.
.
.
6.
.
.
7.
.
.
8.
.
.
And continue 3 more times.
Let's do one last one together.
Breathing in 2 3 4 and exhale 2 3 4 5 6 7 8 For a moment,
Let your breath return to normal.
And then we're going to move on to breathing in for a count of four and exhaling for a count of four.
This helps bring your nervous system back into balance.
We will do this four times.
I will count with you for the first one and then you can continue on your own.
Let us begin.
Breathing in.
For an out.
Before we continue.
Let's do one last one together.
Breathing in 2,
3,
4 and exhale 2,
3,
4.
And now let your breathing be completely natural.
Effortless and easy.
Simply allow the breath to flow on its own,
In and out.
Now we'll take a gentle journey through the body.
Releasing any remaining tension we find.
Will move from the top of your head all the way down to your toes.
Bring your awareness to the very top of your head.
Healing your scalp.
If there's any tightness,
Imagine it dissolving with your next exhale.
Soften your forehead,
Your temples,
And your eyebrows.
Let your eyelids become heavy and relaxed.
Soften your cheeks and your jaw.
Let your mouth gently part if it feels comfortable.
Release your tongue from the roof of your mouth and soften all the muscles in your throat.
Now move your awareness down to your right shoulder.
Letting it drop away from your ear,
Heavy and soft.
Traveling down the right arm to your elbow.
Letting it relax into the surface.
Down your forearm to your right wrist,
Releasing all the muscles.
Moving to your hand.
Relax the back of your hand and your palm.
Feeling your fingers curl up as you relax.
Relaxing your thumb.
Your index finger,
Your middle finger.
With me and Gary.
And your little finger.
Let them be completely limp and still.
Moving to your left shoulder.
Feeling it soften and releasing away from your ear.
Traveling down your arm.
Your elbow,
Your forearm,
And your wrist,
Letting that sink into the surface.
Feeling supported.
Bring in your awareness to your left hand.
Relax the back of your hand and your palm.
Letting your fingers curl up.
Your thumb.
Your index finger,
Your middle finger,
Your ring finger,
And your little finger.
Letting go of any last bit of grip.
Bring your awareness to your chest and your upper back.
And with every exhale,
Feel your ribs soften and release into the surface beneath you.
Feeling your stomach and your abdomen rise and fall with each breath.
Softening and releasing your lower back.
Feel it gently pressing into the supportive cloud.
Bringing your awareness to your right hip.
Letting that sink deeper into the surface.
Traveling down your right leg,
Relaxing your right thigh,
Your knee.
Your calf.
Letting your ankles go,
Letting your feet drop open.
Bring your awareness to your right foot.
Relax the top of your foot and the sole of your foot.
Let all those muscles release.
Feeling each toe,
Your big toe,
Your second toe,
Your third toe,
Your fourth.
In your little toe.
Let your foot be completely loose and free.
Bring in your awareness to your left hip.
Letting it sink into the surface.
Traveling down your left leg.
Relaxing the thighs.
Your knee.
Your cow.
Letting your ankle go.
Bringing your awareness to your left foot.
Relaxing the top and the arch.
Now feeling each toe.
Your big toe.
Your second toe.
Your third toe,
Your fourth toe,
And your little toe.
Your whole body is now relaxed.
A complete sense of release from the top of your head to the tips of your toes.
Resting peacefully.
Held and supported by your clouds.
Bring your awareness back to your heart center.
And place your awareness here for the rest of your deep rest.
Now I will offer you some comforting affirmations.
You don't need to concentrate or do any work.
Just lie here and listen.
Let the words drift over you like a gentle wave.
Sinking deep into your subconscious.
I will repeat each one several times.
I am safe and secure in this moment.
I release all thoughts of the day.
My mind is calm and at peace.
My body is healing and restoring itself with every breath.
I deserve this rest.
I am worthy of deep and peaceful sleep.
I am safe and secure in this moment.
And release all thoughts of the day.
My mind is calm and at peace.
My body is healing and restoring itself with every breath.
I deserve this rest.
I am worthy of deep and peaceful sleep.
I am safe and secure in this moment.
And release all thoughts of the day.
My mind is calm and at peace.
Your body is healing and restoring itself with every breath.
I am already deep and peaceful asleep.
I will sleep deeply and wake up feeling refreshed and renewed.
I will sleep deeply.
And wake up feeling refreshed and ready to go.
And I'll sleep deeply.
And wake up.
And you crash.
And sleep deeply and wake up feeling refreshed and alert.
Love this music.
Can and will develop into a lot of solutions.
Sleep well.
