Welcome to this guided sleep meditation.
This sleep meditation to allow you to drift off and fall into the most peaceful,
Comfortable,
Restful sleep.
So if you'd like to fall asleep and you're ready to fall asleep,
Find a place where you can drift off.
And once you find that place where you can settle and be comfortable,
Softly,
Gently close your eyes.
And as you softly,
Gently close your eyes,
You start to arrive here to the present moment,
Arriving here to the present moment,
And nothing else matters right now,
All your to-do lists,
All your expectations dissolve.
They fade away each and every breath you take.
They fade away each and every breath you take.
Because during the sleep meditation,
All you have to do is breathe and listen to the sound of my voice.
That's it.
And at some point your mind will drift off and fade away and your body will go into the most deep and restful,
Peaceful,
Comfortable,
Natural sleep.
And just notice the comfort of your mattress,
Supporting you and the blankets around you.
And start to sink deeper into your mattress,
Deeper into these sheets,
Into these covers,
Into these blankets,
And they protect you,
Comfort you like a cocoon,
A cocoon of relaxation,
A cocoon of deep relaxation as you breathe and as you listen to the sound of my voice,
That's it.
And at some point,
My voice will be in the background and your conscious mind will fade away.
And your conscious mind will fade away into the most peaceful,
Restful,
Sleep.
And your body wants to sleep.
Your body wants to relax.
Yes,
It does.
So say silently to yourself,
I deserve to relax.
I deserve to relax.
I deserve to relax.
And now say to yourself,
I deserve the most peaceful sleep.
I deserve the most peaceful sleep.
And now start to deepen your breath,
Deepening your inhale,
Your belly rises.
And deepening your exhale,
Your belly falls.
Deepening that inhale,
Belly rises.
And deepening the exhale,
Belly falls.
And as you continue to breathe deeply,
You soon realize your body is starting to feel heavier and heavier.
As you continue to breathe deeply,
You notice your muscles soften.
And as you continue to breathe deeply,
You notice a wave of relaxation all throughout your body with each and every breath.
And in just a moment,
We'll relax the body even more.
I'll say a body part,
And you'll bring your attention and awareness to that body part.
And when you bring your attention and awareness to that body part,
You'll relax that body part 10 times more,
10 times more than before.
And at the end of this body scan,
You'll feel a thousand times more relaxed than now.
You'll feel heavier and heavier.
And you may even drift off into the most peaceful sleep.
And now,
Bring your attention to your right hand.
And just notice your hand,
Your right hand,
And relax that right hand 10 times more.
And this relaxation goes up into your forearm.
This relaxation goes into your elbow,
Into the upper arm.
Relaxation wraps around your shoulder,
Your right shoulder.
And your entire right arm is so relaxed and so heavy.
And as you continue to breathe deeply,
You'll notice your body is starting to feel heavier and heavier.
And now,
Bring your attention and awareness to your left hand,
Relaxing that left hand 10 times more.
And that relaxation goes up into your forearm,
Around the elbow,
Into the upper arm,
And around the shoulder.
Your entire left arm,
So relaxed,
So heavy.
And this relaxation goes into your chest,
Your right chest,
And left chest,
Top of the stomach,
Middle of the stomach,
Lower stomach,
Right groin,
And left groin.
Your entire torso,
So relaxed.
And now,
Bring your attention to your right foot.
Your right foot 10 times more relaxed,
Heavier and heavier.
And that relaxation goes into your ankle,
Into the calf muscle,
The shin.
Wraps around your knee,
Into your right thigh,
And spirals around your hip.
Entire right leg,
Relaxing.
And now,
Your awareness and attention to your left foot.
Left foot relaxes so much more.
This relaxation surrounds your ankle,
Goes into your calf muscle,
Your shin,
Around your knee,
Your thighs,
Spirals around your hip.
Entire left leg,
So relaxed,
So heavy.
Now,
Bring your attention and awareness to your right shoulder blade,
And left shoulder blade.
Relaxation to the right shoulder blade and left shoulder blade.
Relaxation to the right middle back and left middle back.
Right middle back and left middle back.
Right lower back and left lower back.
Relaxation up and down your spine,
Up and down your spine.
Whole back relaxes,
Whole back feels so heavy.
Relaxation to the back of the head,
Top of the head.
Your forehead so relaxed.
Your throat's relaxed.
Your jaw starts to relax 10 times more.
All the muscles in your face soften.
All the muscles in your face relax 100 times more.
And those tiny muscles in your eyelids are so heavy and so relaxed.
Those tiny muscles in your eyelids feel so heavy and so relaxed,
That it's impossible to open your eyes.
Those tiny muscles in your eyelids feel so heavy and so relaxed.
And your entire body feels 100 times more relaxed,
1,
000 times more relaxed.
Your body feels heavier and heavier,
Heavier and heavier,
So heavy now.
So heavy now,
As you breathe and listen to the sound of my voice.
Your body fully surrenders.
And in just a moment,
I wonder if you can imagine yourself at the top of 10 steps going down.
And at the bottom of these 10 steps is a hallway.
A hallway with several doors.
And each of these doors opens to the most peaceful,
Comfortable places.
And in just a moment,
You'll walk down these 10 steps.
And each step you take relaxes you even more than before.
And once you get down to this hallway,
You'll pick a door.
And when you open that door,
There'll be a nice,
Warm fire in the fireplace.
And a place where you can lie down.
It could be a couch or a bed.
The first thing that comes to your mind.
And in just a moment,
You'll walk down these 10 steps going down to that hallway,
To that door,
Where you open that door.
And there's a nice,
Warm fire in the fireplace.
And you'll notice when you lie down,
The ceiling is all windows to a starry night,
To the most peaceful night.
Stars in the sky.
And a nice moonlight with the fire crackling.
And you're so relaxed.
And this is where you'll drift off and fade away.
But not yet,
In just a moment,
You'll stand at the top of these 10 steps going down,
Going down to that hallway.
Going down to that hallway.
Now,
Imagine yourself at the top of these 10 steps going down to that hallway.
And take that first step,
10,
Sinking deeper and deeper into a relaxed state.
Take that ninth step,
Relaxing further and further,
Descending into relaxation.
And take the eighth step,
Journeying inwards.
Expanding your awareness inwards.
Seven,
Amplifying the sensations of relaxation,
Sinking deeper and deeper.
Six,
Letting go of all the tension and stress,
Allowing yourself to simply be.
And five,
Halfway there,
Halfway there to this hallway.
Four,
Embracing the peace and tranquility within you.
Three,
Relaxing even deeper,
Knowing that you're safe and secure right here,
Right now.
And two,
Almost there,
Feeling yourself at the brink of complete relaxation.
And one,
Fully and deeply relaxed.
Walk down this hallway and there's a door that calls to you.
Stand in front of this door.
And once you stand in front of this door,
You feel so at peace,
So at ease,
Ready to enter.
Now,
Reach down,
Open the door.
And as the door opens,
You notice this tranquil place.
A fire's burning in the fireplace.
And just notice the surroundings,
Notice the room.
And notice the ceiling.
It's just windows,
Windows to a starry night.
The most comfortable night.
And when you're ready,
Lie down,
Stare into space as you hear the fire rustling and cracking.
And you'll stay here,
You'll drift off into the most peaceful,
Restful sleep.
And knowing you're so safe and so protected and so loved here in this most comfortable room.
As you stare off into space,
As your conscious mind surrenders,
And your body goes deeply and naturally into the most peaceful,
Restful sleep.
