Welcome to Tranquil Sleep Meditation.
My name is Jacqueline and I am going to take you on a sleep journey where I will leave you to enjoy a tranquil night's sleep.
So if you are ready,
Let's prepare for sleep.
Get into a comfortable position where you feel most relaxed.
Move slightly just to make sure.
Feel the pillow under your head and the covers over your body.
You feel warm and cosy as you begin to relax.
Allow your mind to clear.
Allow unnecessary things to move away.
If unwanted thoughts come in,
Just push them away.
This is your time to sleep.
Your time to feel comfort.
Your time to rest and recharge.
Your time for relaxation.
Take a deep breath in and fill your body with air.
Now release as your body relaxes.
And another deep breath in as your body fills with calming energy.
And then release.
Your body is beginning to relax as you take nice steady breaths.
You are warm,
You are cosy,
You feel safe.
To help clear your mind of any unnecessary thoughts,
Let's focus on some things.
Some things which taste good.
Some things that give you energy.
Some things that we don't pay much attention to.
In front of you is a bowl of fruit.
The biggest bowl of fruit you have ever seen.
There are many different pieces of fruit in this bowl.
Some very popular,
Some not so much.
But all look and taste different.
You reach for a piece of fruit,
An orange.
You look at the orange and already you can smell its aroma.
The peel feels smooth as you roll the orange ball around in your hand.
The orange feels good.
The juicy flesh is full of vitamin C and so refreshing on a hot day.
You place the orange back into the bowl and take out a lemon.
Its distinctive shape nestles into your palm.
You gently rub your fingernail across its skin and release the sharp sour smell.
There are many ways to eat a lemon.
Hot lemon water first thing in the morning is a great way to wake up our body and start the day.
You place the lemon down and glance into the bowl.
The next fruit you take is a banana.
You look at its long finger-like shape.
Which end do you open it at?
It's a great fruit,
Full of potassium and a meal in itself.
Next,
An unusual fruit catches your eye as you replace the banana into the bowl.
You take out a pinky red coloured fruit that has a leathery skin which resembles layers of leaves.
It's a dragon fruit.
It is quite striking in appearance.
But what does it look like inside?
The flesh inside is white with tiny edible black seeds.
A slightly sweet and unusual taste.
You see a pineapple but are reluctant to pick it up.
It's tough segmented outer skin can be scratchy and the uppermost leaves quite spiky and sharp.
The fruit itself is sweet and juicy and packed with fibre,
Vitamins and minerals.
All good to nourish your body.
You place the dragon fruit back into the bowl and gently pat the pineapple.
But you notice an apple lying there and you pick that up.
What colour is your apple?
There are so many varieties of apples all packed with fibre and vitamin C.
You roll the apple around in your hand.
It's not the best fruit to eat at night as its nutrients are meant to wake you up.
You put the apple back into the bowl and a kiwi fruit catches your eye.
You pick up the small brown fuzzy fruit.
Its green flesh inside has a sweet and slightly tangy taste giving it a unique tropical flavour.
It's not only packed full of nutrients but by eating one before bedtime it can help you get to sleep.
Scattered in the bowl are some shiny red cherries,
Another great fruit to eat before bedtime as they also help you sleep.
Their small sighs are but a mouthful and when they hang in pairs from their stalks I'm taken back to my childhood as I remember dangling them on the top of my ears creating a fun pair of earrings.
Did you do that?
Fruits are natural sources of vitamins and minerals and a delightful snack or addition to a meal.
As you look at the fruit bowl in your mind's eye you can't help but admire the colours,
The shapes and the sizes of these wonderful foods.
The fruit bowl fades as you feel sleep approaching.
Sleep begins to wrap itself around you and cocoons you in its warm embrace.
You feel so sleepy.
You feel weightless as you allow yourself to surrender to this restful time.
You feel happy.
You feel content.
You feel safe.
You feel warm.
Your mind is clearing as you give in to sleep.
You are so comfortable.
You are so peaceful.
You are ready for sleep.
You are ready to dream.
You are ready to enjoy a tranquil night's sleep and as sleep envelops you,
You fall into a deep,
Deep sleep.
