Start by finding a comfortable position seated or lying down on your back with your arms resting gently by your sides.
Close your eyes and take a few deep breaths.
Inhale through your nose filling your lungs with air and exhale slowly through your mouth releasing any tension or stress with each breath.
Begin to scan your body from head to toe.
Notice any areas of tension or discomfort.
As you become aware of these areas consciously release them with each exhale.
Allow your body to sink deeper,
To relax even more,
And to let go with each breath.
Repeat the following affirmations aloud or silently to yourself.
I am grateful for this day and all that it has brought me.
I release any worries or concerns from the day.
I am surrounded by peace and tranquility.
I am deserving of a restful and rejuvenating sleep.
I am grateful for the lessons learned and experiences gained today.
I release any tension held in my body allowing it to melt away with each breath.
I am worthy of love,
Compassion,
And forgiveness.
I trust in the universe's plan for me and surrender to its guidance.
I am supported by the infinite wisdom of the universe.
I am at peace with myself and the world around me.
I welcome restorative and healing energy into my mind,
Body,
And soul.
I am open to receiving abundance and blessings in all areas of my life.
I forgive myself for any perceived shortcomings or mistakes.
I am connected to the divine source of love and light within me.
I release any fears or doubts knowing that I am safe and protected.
I am grateful for the opportunity to rest my mind and body.
I trust in the process of letting go and surrendering to sleep.
Now visualize a serene and peaceful scene,
A calm lake,
A tranquil forest,
A starry night sky,
Or a beautiful peaceful beach.
Imagine yourself surrounded by this peaceful environment feeling completely safe and at ease.
As you immerse yourself in this environment,
Take a moment to express gratitude for any positive aspects of your day no matter how small.
Reflect on moments of joy,
Love,
And connection that you experienced.
If your mind wanders,
Continue to breathe deeply and imagine releasing any lingering tension or stress or negative thoughts into the universe.
Visualize them dissolving into the air and leaving you feeling light and free.
Allow yourself to sink deeper into the state of relaxation with each breath.
Continue to feel your muscles relax,
Your mind becoming more quiet and still.
As you feel yourself becoming more relaxed and at peace,
Let go of any remaining thoughts or distractions.
Allow yourself to drift off into a deep and restful sleep knowing that you are supported and protected.
Remember it's normal for the mind to wander during meditation.
Simply acknowledge any thoughts that arise and gently bring your focus back to your breath.
Immerse yourself even more in your peaceful scene and allow yourself to fully surrender to the experience of relaxation.
