Hello and welcome.
It's time to rest so let me guide you into a peaceful sleep.
Take a moment to lie down and get in the most comfortable position you can.
The most comfortable position for you.
You may pause this audio if you need to get ready.
Now take a deep breath and close down the eyes.
Take a few more deep breaths and with each exhale letting go of the events of your day.
And for the next few moments just allowing yourself to start to relax.
Begin by bringing your awareness to your breath.
Notice the gentle rise and fall of your chest with each inhale and exhale.
Take a few moments to simply observe your breath.
Not changing a single thing about it and allowing it to be your anchor to the present moment.
Now bring your attention to your body.
Squeeze your toes holding for a moment and then release.
Now tense the muscles in your left leg.
Hold,
Release.
Now the muscles in your right leg.
Hold,
Release.
Tense the belly and the torso.
Hold for a moment and release.
Clench your fists.
Hold,
Release.
Now the muscles in your arms.
Tense them.
Hold,
Release.
Feel the tension melting away from your body.
Relax your shoulders and relax your facial muscles in your forehead,
In your brow and the little muscles around the eyes.
And clench your jaw.
Now take a deep inhale and a long exhale out through your mouth.
Your body is getting heavier and heavier and you feel yourself sinking into the surface below.
Take a moment now to reflect on the positive aspects of your day.
Think of three things you're grateful for,
No matter how small they seem.
Allow feelings of gratitude to wash over you.
This gratitude fills your heart with warmth and contentment.
Now imagine yourself in a serene and peaceful place.
It could be a tranquil beach,
A lush green forest or maybe a cozy cabin in the mountains.
Picture yourself surrounded by the sights,
Sounds and sensations of your chosen calming environment.
Notice how relaxed and calm you feel in this place and let yourself sink deeper into relaxation with each breath.
As you continue to relax,
Envision yourself drifting off to sleep.
Picture yourself nestled in a soft cocoon of blankets,
Feeling safe,
Comfortable and at peace.
Feel each breath carrying you deeper into a state of restful slumber.
As we come to the end of this meditation,
Know that you are deserving of a good night's sleep.
Carry this sense of calm and tranquility with you as you drift off into your dreamland.
May you awaken tomorrow feeling refreshed,
Rejuvenated and ready to embrace the day ahead.
Good night and sweet dreams.
