Welcome to this guided sleep meditation,
The sleep meditation to calm anxiety.
So find a comfortable place to fall asleep and get comfortable.
In your alarm clocks,
The time it starts to dissolve,
It starts to fade away.
And now close your eyes,
Closing your eyes and starting to relax,
Allowing yourself to relax,
Giving yourself permission to relax
because you deserve to relax.
Yes,
You do.
And knowing your body wants to relax and your body wants to sleep.
Maybe our minds are all over the place,
And that's okay,
But your body wants to sleep
and your body wants to rest.
And during this meditation,
Your mind will surrender
and your body will take over.
Your body will take over to fall asleep.
And at some point during this meditation,
My voice will fade away and you'll gently
and easily drift off into the most comfortable,
Peaceful sleep.
And during this meditation,
You'll visualize,
You'll see pictures in your mind's eye.
Some people see pictures or hear sounds or shapes or colors.
Some people don't see anything at all.
And if you don't see anything at all during
the visualization,
That's okay.
Just listen to the sound of my voice.
And at some point you'll fall asleep and my voice will be in the background.
And at the end of this meditation,
When you're asleep,
You'll hear affirmations of self-love
and these affirmations will be in the background and they'll plant a seed in your unconscious mind,
A seed in your unconscious mind to reprogram
your subconscious mind to feel loved and whole.
And now bring your attention and awareness to your breathing,
Attention and awareness to your breath.
And as you bring your attention and awareness to your breathing,
You feel your belly rise on the inhale and fall on the exhale.
Feeling the belly rise on the inhale and fall on the exhale.
And feeling your breath like a wave forming against the shore and crashing against the shore.
Belly rises and falls.
A nice flow,
A steady,
Comfortable flow.
And in just a moment,
We'll do a breathing technique to ease your anxiety and ease your
anxiety and ease your worries.
And it's a very simple breathing technique.
And in just a moment is your mouth will be closed and you'll breathe in through your nose
of four count.
You'll hold your breath of four count.
You'll exhale out your nose of four count
and you'll hold your breath of four count.
Let's do it.
Mouth closed.
Breathe in through your nose.
One,
Two,
Three,
Four.
Hold your breath.
One,
Two,
Three,
Four.
Exhale out the nose.
One,
Two,
Three,
Four.
And hold.
One,
Two,
Three,
Four.
Inhale through your nose.
One,
Two,
Three,
Four.
And hold.
One,
Two,
Three,
Four.
Exhale out the nose.
One,
Two,
Three,
Four.
And hold.
One,
Two,
Three,
Four.
Keep that going.
Inhale four.
Hold four.
Exhale four.
Hold four.
And now stop the counting and find it easy and natural breath.
A steady,
Comfortable breath.
In and out.
Nice and smooth.
A steady,
Comfortable,
Natural breath.
And soon you realize you're relaxing.
You're here in the present moment.
And your worries,
Frustrations,
Anxieties are easily and naturally fading away.
But let's relax even more.
And in just a moment,
I wonder if you can imagine yourself standing
at the edge of a beautiful staircase.
Each step represents a level of relaxation,
Leading you deeper and deeper into a state of peace and tranquility.
As I count down from 10 to one,
With each number,
You will take a step down,
Feeling more and more relaxed.
Now,
Look down and take that first step.
Ten,
Feeling a wave of relaxation washing over you,
Soothing your body and calming your mind.
Nine,
With each step,
Feel yourself sinking deeper into relaxation,
As if each muscle in your body
is becoming heavier and more relaxed.
Eight,
Drifting down now,
Feeling weightless and free
as you let go of any tension or worry.
Seven,
Allowing yourself to surrender to the gentle
pull of gravity,
Feeling completely supportive and at ease.
Six,
Deeper and deeper now,
Feeling the warmth of relaxation spreading throughout your body,
From the tips of your toes to the top of your head.
Five,
Halfway down now,
Halfway down,
Feeling deeply relaxed and comfortable,
Like sinking into a soft cloud.
Four,
Moving down with each breath,
Feeling your mind becoming clearer and more tranquil
with each passing moment.
Three,
Almost there now,
Feeling completely calm and at peace,
As if all your worries are melting away.
Two,
Just one more step down,
Feeling deeply relaxed and ready to let go of the day's stress and tension.
One,
At the bottom of the staircase now,
Feeling deeply relaxed and at peace,
Ready to enter a state of deep and restful sleep.
And now that you're deeply relaxed,
Allow yourself to go even deeper.
With each breath,
Imagine yourself descending further into relaxation,
Feeling more and more at ease.
And as you continue to breathe deeply and evenly,
Let's begin our visualization journey.
And if you can visualize and see pictures,
That's okay.
But if you're not able to visualize,
Just listen to the sound of my voice.
Now,
Imagine yourself lying in a bed of soft feathers.
Now,
Imagine yourself lying in a bed of soft feathers.
Each feather represents a worry
or concern.
And with each and every breath,
Visualize these feathers gently floating away,
Leaving you weightless and free to drift into deeper relaxation.
And with each and every breath you take,
Those feathers gently float away.
Floating away now,
So calm and so relaxed.
Now,
Visualize yourself sinking deeper and deeper into silence,
Like a stone sinking to the bottom of a tranquil lake.
With each and every breath you take,
Feel the quietness enveloping you,
Soothing your mind,
And easing any anxious thoughts
as you descend into a peaceful relaxation.
Sinking deeper and deeper into silence,
Like a stone sinking down and down and down.
Now,
Envision yourself cradled in the soft glow of a calm lake.
Of the moon,
Surrounded by a cocoon of serenity.
Allow the gentle light to wash over you,
Calming your nerves and guiding you into a state of deep relaxation.
Deep relaxation now.
The moonlight surrounds you,
Comforts you,
Cradles you.
Now,
Picture your worries as clouds passing through the sky of your mind.
With each and every breath,
Watch as these clouds dissolve and dissipate,
Revealing a clear and starry night.
And as the sky clears,
Feel your anxiety melting away,
Leaving you with a sense of calmness and peace.
The clouds easily and naturally dissolving.
Now you see that starry night,
And your mind feels calm and clear.
Now,
Visualize yourself nestled in a cozy nest,
High up in a tree,
And feel the branches cradling you,
Providing a sense of safety and security.
And as you nestle deeper into the comfort of your nest,
Feel your anxiety melting away,
Replaced by a profound sense of peace and tranquility.
Nestle cozy in your nest,
And this tree is strong and protects you.
Now,
Picture yourself lying in a meadow under a vast and starlit sky.
And as you gaze up at the twinkling stars above,
Feel this sense of wonder and awe.
Wash over you.
With each and every breath you take,
Feel the weight of your anxiety lifting,
Allowing you to surrender to the peacefulness of the night,
As you drift off and relax,
Deeper and deeper.
And now,
Imagine yourself on a sandy beach,
Your feet in the sand,
And as you look out,
You see the sun starting to set in the horizon.
The sun is starting to set,
And your mind is starting to set,
And your body is starting to set.
And it's getting darker and darker.
The sun is going down and down.
And you see an amazing sunset,
As you hear the waves forming against the shore and crashing against the shore.
And whenever you're ready,
Lie down on the beach.
And as you lie down on the beach,
You sink 10 times deeper into a relaxed state.
And as you lie down on this beach,
You hear the waves forming against the shore and crashing against the shore,
Allowing you to easily and effortlessly drift off and fade away into the most peaceful,
Comfortable sleep.
And as you fade off and drift away into the most restful sleep,
I'll say affirmations of self-love in the background.
And you may hear these affirmations for a moment,
And then you'll drift off and fade away,
And they'll sink deep into your unconscious mind.
So when you wake up,
You'll feel refreshed,
Powerful,
Whole,
And so loved.
So allow these affirmations to sink deep into your heart space,
As you fall into a gentle and restful sleep.
I am so loved,
Whole,
And never,
Ever,
Ever,
Ever alone.
I am so loved,
Whole,
And never,
Ever,
Ever alone.
I am so loved,
Whole,
And never,
Ever,
Ever alone.
I am so loved,
Whole,
And never,
Ever,
Ever,
Ever alone.
I am so loved,
Whole,
And never,
Ever.
I am so loved,
Whole,
And never,
Ever.
I am so loved,
Whole,
And never,
Ever.
I am so loved,
Whole,
And never,
Ever.
I am so loved,
Whole,
And never,
Ever.
I am so loved,
Whole,
And never,
Ever.
I am so loved,
Whole,
And never,
Ever.
I am so loved,
Whole,
And never,
Ever.
