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.
Get settled into your bed and move your body until you feel really comfortable.
Pour the covers around you and rest your head onto your pillow as you gently allow your eyes to close.
Take a deep breath in and relax as you breathe out.
Another deep breath in and breathe out all the way.
Now with nice steady breaths allow your arms and legs to relax.
Take a steady breath in as you relax your shoulders.
Now breathe in and out and bring your attention to your face.
Relax your forehead,
Relax your cheeks,
Allow your teeth to part as you relax your jaw.
You feel peaceful,
You feel relaxed,
You feel calm and content.
An image of a lake appears in your mind's eye.
It may be a lake you know well or one that you've seen in a picture or on the television or it may just be an imaginary lake.
You stand and watch the lake.
You notice it's always changing and yet it is also always itself.
As the sun moves across the sky the lake changes.
The light is reflected off the water in different ways.
The lake is always changing depending on the weather.
On very calm days the surface might be like glass and reflect everything like a mirror as they come by.
The clouds,
The birds,
The trees which surround the lake,
The sun as it makes its journey across the sky and also the moon and the stars on a clear night.
At other times when the weather is not so nice the surface of the lake might be choppy with maybe some waves as the wind blows across it.
At this time the light might sparkle off the water in different ways like thousands of jewels and when the coldness of the winter approaches the lake might actually be frozen over creating a stillness over it.
Throughout the day and night and through the seasons of the years the lake surface is constantly changing but it's still the same lake underneath.
Our mind is in many ways like the surface of the lake.
Sometimes highly reflective,
Sometimes choppy,
Sometimes still.
When our mind is choppy and upset or dealing with difficult things we can drop down beneath the surface of our own minds waves and find a stillness and a calmness that is always here within us,
Always available to us with each moment,
With each breath.
As you lie in your bed in the stillness of the night note that no matter your thoughts which may drift through your mind you are still you and able to take back control any moment you choose to do so.
When the not so nice thoughts seem to linger in your mind longer than may be necessary know eventually these will pass when you choose to find the stillness within you.
The lake allows things to come and go underneath staying calm and in control.
As things which are out of your control attempt to alter your emotions in some way by remaining calm underneath you will always be in control.
As you allow the awareness of this knowledge to bring peace to your mind you let go of distractions,
Any unnecessary thoughts.
As you prepare for a tranquil night's sleep the image of the lake is still in your mind's eye.
It looks calm and still.
You feel calm and still.
The light is fading across the lake as nighttime falls.
The image slowly fades from your mind as you welcome sleep.
You feel relaxed and ready to enjoy a peaceful night.
You are very sleepy now.
You are very relaxed.
You feel content and happy.
You can feel yourself becoming drowsy as sleep comes closer.
You are so tired.
You are so sleepy.
You are relaxed and comfortable.
Sleep is nearly with you as the sound of my voice begins to fade.
You are so relaxed.
You are so happy.
You are very sleepy.
You are very content.
You are very relaxed.
Tiredness overwhelms you as you fall into a deep,
Deep sleep.
