Welcome to Tranquil Sleep Meditation.
My name is Jacqueline and I'm 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,
Settle into your most comfortable sleep position as you snuggle into your bed.
Move your body until you feel really comfy.
Pull the covers around you and enjoy their protection and warmth as your body nestles a little more.
Now take a breath as deep as you like as you prepare for our journey.
Close your eyes and breathe in.
Hold that breath for a moment.
And now gently allow the breath to flow out.
Again,
Breathe in.
Hold that breath.
And then release.
As you feel your body starting to relax,
You realise this is your time to sleep.
Your time to push unnecessary thoughts aside.
This is your time to relax and leave the day behind.
You breathe in one more time.
And hold that breath at the top.
And as you breathe out,
Your body relaxes more and more.
You breathe a little deeper than normal,
Allowing the body to become more restful.
And now you breathe in your own rhythm.
As you feel yourself totally relaxing.
Your body is relaxing more and more.
You relax your forehead.
You relax your eyes.
You relax your cheeks.
You relax your jaw.
You relax your shoulders.
You relax your arms.
You relax your body.
You relax your legs.
You relax your feet.
Your whole body is relaxing in your bed.
Your bliss and stillness begins to take over.
With your body relaxed,
Your mind begins to wander on its own journey of relaxation.
As it wanders out into a meadow.
A gentle breeze which blows through your hair.
It feels like an angel gently caressing your head.
This sensation is relaxing.
And you feel all your worries disappear.
The gentle breeze stops and you enjoy the warm sun on your body.
You hold your face up so it catches the sun's warmth.
It feels so good.
So calming.
So soothing.
You begin to walk slowly through the meadow.
The grass is not too long and not too short.
It feels lush and soft under your feet.
You notice a patch of buttercups.
Their shiny yellow petals bring a smile to your face.
Buttercups mean playfulness,
Cheerfulness and sunshine.
And the sight of them takes you back to your youth.
Full of joy,
Happiness and friendships.
You remember as a child holding a buttercup under the chin of your friend.
A yellow reflection from the flower's shiny petals can be seen.
It is said that your friend likes butter.
The memory fills you with warmth.
You walk on a little further.
When you see a patch of daisies,
You sit for a while.
Daisies represent new beginnings,
Hope,
Innocence,
Fun and affection.
You reach out and pick a daisy.
Its long stem reminds you of another childhood memory.
You picture yourself making a daisy chain.
One for you and one for your special friend.
You haven't thought about this special friend for a long time.
You take a moment now to think about them.
Such happy times.
So carefree and joyful.
The memory warms your heart.
You stand up and continue walking through the meadow.
A little way ahead,
You see the strong bright yellow flowers of some dandelions.
Dandelions symbolise light,
Hope,
Love and healing.
And are admired as they grow and after they bloom.
The bright yellow colour of the dandelions petals represent the sun shining on all the good deeds in your life.
Then the black seeds of this plant are said to carry wishes for prosperity and new beginnings as they fly away into the sky.
There's a playfulness about them,
A sense of innocence.
The dandelion offers hope and resilience.
Giving you hope that you can survive anything.
It's a symbol of fighting through the challenges of life and emerging victorious on the other side.
The strong yellow flowers seem to be saying,
Do not give up.
Stick it out and remember the cheerfulness of a sunny summer's day when things seem bleak or dark.
You notice some dandelions with seed heads.
Another childhood memory swiftly comes to mind just as the gentle breeze returns.
You bend down and pluck a dandelion with a puff ball of seeds waiting to be blown on their way.
But before you blow,
You make a wish.
Then you gently blow.
A few seeds fly away.
You make another wish.
Then you blow more seeds on their way.
You watch as they fly up into the sky.
As they begin to manifest your dreams and goals.
You look back at the stem you are holding.
There are still a few seeds left upon it.
You blow them off.
And as you watch them float on the warm breeze,
Certain loved ones come to mind.
You watch the seed heads float up into the sky as your loved ones share their messages with you.
You hear their words.
And you hold their love in your heart.
The seed heads slowly disappear just as the images of your loved ones fade from your mind.
The breeze has gone and you notice the sun is no longer shining.
The meadow has disappeared and you are back in your bed.
You snuggle under the covers as you feel comforted by the memories you have experienced.
Your mind is becoming sleepy as it relaxes along with your body.
So relaxed.
Sleep is coming and you welcome it.
You are nearly ready for sleep.
You are so relaxed.
The loved ones who visited you have left a blanket of peace around you.
And with this calming energy enveloping you.
You feel more and more relaxed.
You are ready to sleep.
You feel tranquil.
You feel calm.
You feel relaxed.
You feel sleepy.
Your mind begins to close down and allow sleep to take over.
You are so peaceful.
You feel so sleepy.
Your thoughts of the meadow gently soothe you.
You are more relaxed than you have ever been and sleep is so close.
The journey you experienced has been so calming,
So enjoyable,
So relaxing.
Darkness covers you and peacefulness fills your heart as you feel so relaxed.
You are ready and you fall into a deep,
Deep sleep.
