Welcome to the meditation for good night's sleep.
Let us start with taking a very comfortable position in your bed.
You may lay on your side,
On your back,
Whatever makes you feel comfortable.
Now let us set a very strong intention for this meditation period.
I want to have a very good night's sleep.
I want to have a very good night's sleep.
Give yourself permission to relax and to rejuvenate.
Give yourself permission to have a good night's sleep.
In order to make this possible,
We are going to begin with a simple breathing technique.
It's called 4-7-8 breathing technique.
It's simply breathing in through your nose on the count of 4,
Holding your breath on the count of 7 and exhaling through your mouth on the count of 8.
It's very simple,
Does not require any training and everyone can do it.
So let us begin.
I will count and you will breathe.
Remember breathing in through your nose and exhaling through your mouth.
Don't be afraid to make some noise whilst exhaling.
It helps you to release all the stress and tension.
It's a natural response of your body to every exhale,
Relaxation and tension release.
Ready?
Breathing in through your nose.
Hold.
Excellent.
You can breathe normally.
Now we are going to go through another 4 cycles of 4-7-8 breathing.
Remember breathing in deeply through your nose and breathing out through your mouth.
So in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Out 2,
3,
4,
5,
6,
7,
8.
In 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Out 2,
3,
4,
5,
6,
7,
8.
In 1,
2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Out 2,
3,
4,
5,
6,
7,
8.
Breathe normally and relax.
There is so much oxygen in your bloodstream right now.
Oxygen is being delivered to every part of your body,
To your heart,
To your brain,
To every cell of your body.
Relaxation and rejuvenation is on the way,
Preparing you to have a good night's sleep.
Now you may focus your attention on the natural rhythm of your breath.
Follow your breath,
Coming through your nose,
Going to your chest and to your belly and on the way out,
To your belly,
Your chest and your nose or mouth,
Whichever is your preference.
So in,
Chest,
Belly,
Belly,
Chest and out.
Allow yourself to be right here,
Right now,
In this moment,
With this most natural thing that is your breath.
Give yourself permission to be here in this moment.
Now that your body is well on the way to fall asleep,
Scan for any tension,
For any discomfort.
You may adjust your position if you will.
Use your out-breath as a perfect method of releasing any remaining tension,
Any remaining stress.
Release every breath more and more,
More and more.
All the muscles are soft.
Muscles on your face,
Your forehead,
Soft,
Wrinkle free,
Your bone cheeks,
Your nose,
Your chin.
Bring your attention to your neck.
If there is any tension there,
Release it.
Let it go,
Using your out-breath.
Your shoulders,
Your chest,
All the tension goes away and is being replaced with pure,
Amazing relaxation.
You are falling asleep,
Deeper and deeper.
Relaxation surrounds you,
Like a white,
Beautiful balloon,
Surrounds you and envelops you.
Now you are on the verge of falling asleep.
If you are still hanging in there,
Focus all your attention on your breath.
Imagine that every time you breathe in,
A fresh,
New,
Vibrant energy enters your body,
Bringing relaxation.
And every out-breath is an opportunity to release tension and thoughts and everything else that stands in the way of you falling deeply,
Comfortably asleep.
Imagine yourself being transported into a safe place.
A place where you feel safe,
Secure and protected.
Nothing and no one can reach you there.
You feel completely safe,
Completely secure and completely protected.
And this is the end of this guided meditation.
I wish you a very good,
Peaceful sleep.
