Hello and welcome to your guided meditation for a restful sleep.
Begin by lying down in a comfortable position on your back with your arms by your side.
Gently close your eyes.
Allow yourself to take a few deep breaths.
Notice how cool the air is that flows into your nose and how it transforms and becomes warm as it flows out from you.
Take a deep breath in through your nose.
Let your breath travel to your belly,
Filling it up.
Now with a long sigh,
Let the whole breath out.
We'll do it two more times.
Breathing in through the nose,
Take a deep breath in.
With a long sigh,
Let it all go.
And one last time,
Breathing in through the nose,
Filling up your belly.
With a deep breath in,
Release everything with a long sigh.
Now bring your attention to your body.
Notice your shoulders,
Your jaw,
Your face,
Release any tension that you might be holding there.
Soften these places.
Notice if there is any other parts of your body where you might feel tight or tense or sore.
We'll use that breath to heal these parts of your body.
Take a deep breath in and send that breath to the part of your body which doesn't feel good.
Let your breath create space there.
As you exhale,
Release from it any accumulated tension.
Release any negativity,
Any toxicity,
And emotion that you might be holding tight to that part of your body.
Continue to breathe in and out,
Finding healing and relaxation with every breath.
Now take your attention to how you're feeling.
Notice if there are any thoughts running through your mind,
Thoughts from the day or days to come.
Let them drift through your mind like clouds in the sky.
Do not try to stop them.
Do not judge yourself for getting distracted.
Allow them to come.
Acknowledge them as thoughts and let them go.
If you notice yourself wandering with your thoughts,
Gently bring back attention to your breath and to the sound of my voice.
As you continue to focus on your breathing,
You notice that your body is becoming heavier and heavier and you can feel yourself sinking into your bed,
Feeling warm,
Safe,
And supported in your space.
Notice how it feels to release all your weight,
All your worries to the earth below.
Notice how the earth holds you and nourishes you and how it protects you.
At the same time,
How you can release any negative energy,
Feeling,
Or emotion to the earth for it to absorb and dissolve.
If there are any feelings of disappointment,
Hurt,
Shame,
Guilt,
Or regret,
Release them into the earth.
Let the earth heal you.
Let it fill your body and your heart with love and kindness for both yourself and others.
Take a moment to be thankful for this time,
For this space,
For this day,
For this life,
And thankful for your body through which you experience the world.
Thankful for all your experiences as they make you who you are.
Thankful for being just the way you are.
While holding this gratitude in your heart,
Notice the eyes feeling heavy.
Notice the weight of your closed eyelids.
Notice how relaxed your body feels and as you experience a deep relaxation in your body,
Your mind begins to feel calm and rested.
Your thoughts are quieting down and your breath feels easier and deeper.
You are here with your breath.
There is nothing else to do at this time.
There is nowhere you need to be.
You are here with yourself and for yourself.
As you breathe in,
You relax and replenish and as you breathe out,
You cleanse and clear.
As you breathe in,
You feel love in your heart.
As you breathe out,
You let go of all worries.
As you breathe in,
You feel joy in your belly.
As you breathe out,
You release any stress and struggle.
As you breathe in,
You feel peace in your mind.
As you breathe out,
You expel all expectations and fears.
You can feel the subtle shift in your energy.
You feel more connected to your body,
To your breath,
To your heart,
And to your mind.
As you come closer to a deep state of sleep,
Take your attention to the beating of your heart.
Let that be the only thing that you hear,
That you feel,
That you sense.
Now just allow yourself to surrender completely and drift into sleep.
You are so relaxed,
So at ease,
So at peace.
Sleep well and sweet dreams.
You
