Hello and welcome.
My name is Tina and I want to thank you for joining me for this guided meditation to help you sleep.
Take a moment to simply arrive,
To acknowledge that you are here,
That the day in all its complexity is now complete.
There is nothing you need to do,
Nowhere you need to go.
In this space,
Your only task is to allow.
To allow your body to settle.
To allow your mind to soften.
To allow your spirit to rest.
To gently bring your awareness to the natural rhythm of your breath.
Not to change it.
Not to control it.
Simply to notice it.
The cool air as it enters.
The warmer air as it leaves.
The gentle rise and fall of your chest or your belly.
With each exhale,
Feel yourself settling into a little deeper relaxation in your bed.
A little heavier into the support beneath you.
Now let's take three conscious breaths together to signal your nervous system that it is time to shift into rest.
Inhaling slowly through the nose.
And exhaling fully and completely through the mouth.
Releasing any sound or tension with the sigh.
Inhaling through the nose.
And exhaling through the mouth.
Now return to your natural breath,
But let it be easy and soft.
Imagine your breath like a gentle wave washing over you with each cycle.
Cleansing.
Calming.
Clearing.
Notice the slight pause at the top of the inhale.
And the way your body naturally releases during the exhale.
The deep peace in between each breath.
And with every exhale,
Allowing yourself to let go just a little more.
As your breath remains soft and easy,
Begin to invite a wave of relaxation to move through your body.
We're going to release from the top down.
Bring your awareness to your scalp and your forehead.
Repeating after me,
My mind is allowed to be quiet.
I release the need to think.
Feel the muscles of your forehead soothing out,
Softening.
Letting the softening travel down to your eyes,
Your cheeks,
Your jaw.
Let your jaw be heavy,
Let it drop open.
Your teeth not touching.
Your tongue resting peacefully.
Repeat after me.
I let go of all words spoken and unspoken.
I am at peace.
Now let this deep relaxation pour down like a warm,
Heavy liquid into your neck and shoulders.
These great holders of the day's burdens,
Feel them melting,
Sinking,
And dissolving into the bed.
Repeating after me,
I release the weight of the day.
I lay down all responsibilities.
Letting go of any tightness across the shoulders,
Let it be absorbed by the support beneath you.
Sense this relaxation flowing down your arms,
Into your elbows,
Your wrists,
Your hands,
And all the way down to your fingertips.
A gentle tingling.
A feeling of heaviness and warmth.
Repeating after me,
I let go of all I was holding onto.
My hands are open to receive rest.
Now bring your loving attention to your chest and your heart center.
With each soft exhale,
Feel your heart resting easily.
Repeating after me,
I release the emotions of the day.
I am safe in this stillness.
Let relaxation spread through your ribs,
Your upper back,
Your belly.
Feel your belly rising and falling softly with each breath,
Completely at ease.
Allow this wave of release to move down through your lower back,
Into your hips.
Letting go of all stability you had to hold during the day.
Repeat after me,
My body is supported.
I can completely let go.
Feel it flowing down your thighs,
Your knees,
Your calves.
A deep,
Pleasant sensation.
All the way down to your ankles,
Your feet,
Your toes.
A complete,
Total surrender of any effort.
From the crown of your head to the tips of your toes,
You are immersed in a state of deep peace.
You are held.
You are supported.
The day is over.
It is all done.
Repeat after me,
I am not my thoughts.
I am not my day.
I am the peaceful silence that remains.
In this profound state of peace,
We now welcome sleep in.
Not as a struggle,
But as a natural,
Gentle embrace.
I'm going to share with you some affirmations,
Not for you to pay attention to,
But to allow them to drift into your mind and out with no attention and with complete ease.
Sleep is easy for me.
My body knows how to rest.
Each breath draws me deeper into a soothing,
Dreamless sleep.
I welcome the feeling of heavy,
Relaxing,
Relaxing sleep.
My cells repair and restore,
Whose rest heals me completely.
I surrender to the warmth and comfort of the night.
I allow myself to release and sink even deeper.
The guidance of my voice will soon fade away,
Leaving you in perfect silence cradled by calming music.
Your mind is quiet.
Your body is deeply relaxed.
Sleep is already here.
I am asleep.
I am at peace.
All is well.
Continue to follow your soft,
Easy breath,
Deeper and deeper and deeper into rest.
Allow the music to carry you now into the deepest,
Most restoring sleep.
Just drifting off.
Perfectly safe.
Perfectly held.
Letting the music carry you,
Support you all the way into a deep,
