Relaxation For Better Sleep

When you hold stress and tension in your body, sleep doesn't have room to move in. Let this meditation take you through a simple body scan and visualization to soften and relax tense, tight muscles, and soothe a racing mind. Then drift off for a peaceful night's rest.

Transcript

Let's begin by lying down in bed.

Get comfortable,

Pull up the covers,

Arrange your pillow the way you like.

Then close your eyes.

Take three deep breaths in through the nose and out through the mouth.

Feel your body relaxing into the surface of your mattress.

Feel the bed taking your weight,

Supporting it safely and securely.

Scan your body,

Starting at the top of your head and moving down.

Look for areas of tightness or tension.

Scan your forehead,

Eyes,

Nose and jaw.

Scan the back of your head.

Move on to the neck and shoulders.

Move them a bit,

Let them soften against the bed.

Using awareness to your arms,

Your wrists and hands.

Wiggle your fingers,

Bend your wrists.

Turn your back,

The sides of your body,

Your chest and abdomen.

Bring your attention to your pelvis and hips and any tension or tightness there.

Move to your thighs,

Your knees and calves.

Scan your ankles and feet.

Wiggle your toes and move your ankles in circles.

Now imagine a beautiful honey gold light above you.

This light is soft and warm and it begins to flow over you like warm honey.

As the golden light washes over you,

It pools in the areas where you noticed tightness or tension during your scan.

This pulled light warms those areas,

Softening and soothing the muscles.

You can feel the tension seeping out of your body.

This golden light glides over your entire body,

Surrounding you on all sides.

You float in this light like floating in water.

The light seems to massage you,

Releasing more tension and tightness and softening your entire body.

You begin to feel heavier.

Your body sinks more deeply onto the mattress.

Your closed eyes are feeling heavier.

It feels like it would take an enormous effort to open your eyes now.

The golden light fades away,

Leaving you in darkness.

It's a comfortable darkness,

Velvety,

Cool,

Silent.

In this darkness,

You begin to drift away.

All is well in your mind.

You you you

Reviews

Slept line a baby!

Thank you for offering this. I found the teacher’s voice soothing and background music pleasant. I appreciated that the teacher suggest I take 3 deep breaths but let me do them on my own so that I could more easily set my pace.