Welcome to this guided sleep meditation.
You might be wide awake,
Not being able to go to sleep.
Maybe it's 2 or 3 in the morning,
You've been staring at your clock every 10 minutes or every 30 minutes getting frustrated that you can't fall asleep,
And that's okay.
That's why you turned on this meditation.
And just turning on this meditation and starting to listen to my voice.
You're all ready and naturally relaxing.
So find that place where you can fall asleep.
Maybe you're there right now in your bed or on your couch or wherever.
But find that place where you can drift off and fade away.
And there's no right or wrong way to do this meditation.
Clear away all your expectations.
All your to-do lists for your day.
All the anxiety you feel right now,
That's okay.
Or all those thoughts in your mind that you've been thinking about over and over again,
And that's okay.
Because it's time to relax now.
It's time to let go.
And it's time to allow your body to do what it naturally and intuitively wants to do.
Which your body wants to fall asleep,
Yes it does.
Your body wants to let go.
And if your mind is here,
If your mind starts to wander,
That's okay.
And at any part of this meditation,
If you drift off and fade away and fall asleep,
That's good.
Because that's what your body wants to do.
Your body wants to fall asleep,
Yes it does.
So during this meditation,
We'll allow the mind to drift off and the body to naturally do what it wants to do.
Which is to fall into a deep and peaceful sleep.
Because your body deserves to sleep.
And your mind deserves to sleep,
Yes it does.
So right now,
As you lie down,
Keep your eyes open.
And as your eyes are open,
Just gaze up to the ceiling or to the sky.
Wherever you're looking,
Just gaze.
A natural gaze,
Eyes open.
Not straining the eyes.
Not trying and forcing to see.
Just gaze out and find a spot up above you.
And as you gaze out,
It's like gazing out into the horizon.
Like you're gazing out into the horizon.
Like you're staring out into the ocean.
Where the ocean is,
Where the sky is.
Where the ocean meets the sky.
Nothing to do or control,
Just gazing with your eyes open.
And as your eyes are open,
Your eyes start to feel tired.
They start to feel so tired as you gaze up to the ceiling,
To the sky.
And in just a moment,
I'll have you close your eyes and then open your eyes again.
And each time you close your eyes and each time you open your eyes,
You'll relax even more and more.
Each time you open your eyes and then close your eyes again,
You'll sink deeper and deeper into a relaxed state.
And every time you open your eyes and close your eyes again in just a moment,
You'll fall deeper,
Sink deeper down into a relaxed state.
And all your cares and all your worries,
All your anxieties will start to fade away.
They'll simply dissolve each and every time you open your eyes.
Each and every time you open your eyes and then close your eyes.
Now,
Close your eyes,
Sink in deeper and deeper.
Now open your eyes,
Eyes feel so tired,
So heavy.
Now close your eyes down deeper,
Down deeper and deeper.
Now open your eyes again,
Eyes feel so tired,
So heavy.
And close your eyes down,
Down deeper and deeper still.
One more time,
Open your eyes,
Eyes feel so tired,
So heavy,
Heavy even more.
And now close your eyes for good.
Close your eyes down,
Down deeper here and deeper still.
Even more so,
Deeper now as you breathe and as you listen to the sound of my voice.
Now during this meditation,
That's all you have to do is just breathe and listen to the sound of my voice.
And at any time during this meditation,
Your mind might drift off and you may fall asleep.
Which your body wants to do.
So allow your body to do what it wants to do.
And in just a moment,
I wonder if you can just focus on your breathing.
And just notice your belly rising and falling.
Your belly rises and falls deeper down.
Belly rises and then falls.
Just notice your belly rise and fall.
Just observe your breath and be the witness to your breath.
And there's nothing to do or control with your breathing.
Just allow your belly to rise and fall deeper down.
Belly rises and belly falls.
Belly rises and belly falls.
And in just a moment,
I wonder if you can count your breathing.
And as your belly rises,
You count 42.
And as your belly falls,
You count 42.
And as your belly rises,
You count 41.
And as your belly falls,
You count 41.
And as your belly falls,
You count 41.
And in just a moment,
You'll start counting from 42.
And you'll count down all the way to zero.
And at any time,
If you lose track of your counting,
If your mind fades away,
Just come back to 42.
Because there's no race,
No trying to control the counting.
Just count down all the way from 42,
All the way to zero.
Any time you lose track,
Come back to 42.
And if your mind drifts away and if you fall asleep,
That's what your body wants to do.
Now,
Start to count down from 42.
So,
Releasing the counting,
Releasing the mind,
Allowing your conscious mind to fade away at any time.
And as your conscious mind fades away at any time,
Your unconscious mind automatically and naturally allows your body to fall asleep.
Because your unconscious mind is your body and your body wants to sleep.
Yes,
It does.
And maybe say silently to yourself,
I surrender to my body.
I surrender to my body.
Surrendering to your body now,
Surrendering to this natural,
Natural state.
Surrendering to this natural and intuitive state of deep relaxation.
Because your body wants to sleep.
Yes,
It does.
Surrendering to your body,
Surrendering to your breath,
And surrendering to the sound of my voice.
Drifting,
Dreaming,
Fading away,
Flying away now.
Each and every breath you take.
And maybe take a scan of your body.
Pay attention to your body.
Scan your body from the crown of your head,
All the way down to the tips of your toes.
Scanning the body now,
All the way up and all the way down.
Scanning the body.
And any tension you feel in your body,
Allow that tension to fade away.
Allow that tension to feel like sand.
And it's just falling down.
Falling down to the ground.
Your tension's like sand.
Your stresses are like sand.
Your anxiety is all those to-do lists like sand.
Falling down out of your body,
Releasing from your body,
Out your fingertips,
Out your toes.
All this sand,
All this tension,
All this tension,
All this tension,
All this sand,
All this tension,
Releases out of your fingertips and toes into the ground.
Into the ground now.
Always and easily relaxing.
Always and easily releasing that tension now.
Keep releasing the tension as you breathe and as you listen to the sound of my voice.
Whole body relaxes now.
Whole body sinks deeper and deeper and deeper still.
And as you breathe and as you listen to the sound of my voice and the shapes and the sounds,
My voice allows you to feel safe.
My voice allows you to feel so secure and so relaxed.
Feeling ten times more relaxed now.
Ten times more relaxed than you were before.
And in just a moment,
I wonder if you can think of the alphabet backwards starting from Z.
And in just a moment,
I'll have you count down the alphabet from Z all the way to A in your mind's eye.
Not yet,
But in just a moment,
You'll see the letter Z and you'll start counting down all the way to A.
Now,
See the letter Z and start to count down all the way to A.
Counting down now.
And those letters get smaller and smaller,
Smaller and smaller.
Until you just can't see those letters anymore.
Completely surrendering the mind.
Completely surrendering to the body.
Relaxing ten times more now.
Sinking deeper and deeper and deeper still.
The whole body relaxes.
The whole body surrenders.
And as you surrender,
As you relax,
I wonder in just a moment if you can imagine yourself at the top of ten steps going down.
And in just a moment,
You'll be at the top of these ten steps looking down.
And at the bottom of these ten steps is the most comfortable bed you've ever seen.
The most comfortable bed with so many pillows.
So comfortable as you're standing at the top of these ten steps looking down.
And in a moment,
Not yet,
But in a moment,
You'll be at the top of these ten steps and you'll take each of these steps going down.
And each step you take will relax you ten times more than you relax now.
Each of these steps you take will relax you so much,
So steady,
So deep,
Until you reach that most comfortable bed at the bottom of these ten steps going down.
Now,
Imagine yourself at the top of these ten steps looking down,
Down to that most comfortable,
Peaceful bed,
The most comfortable,
Peaceful bed you've ever seen.
And now take that ten step going down,
Ten,
Nine,
Sinking deeper and deeper,
So relaxed as you breathe and as you listen to the sound of my voice.
Look down,
Take that eight step,
Sinking deeper now,
So deep,
So steady.
Look down,
Take that seventh step,
And six,
Starting to glide down,
Five,
Four,
Almost there,
Almost there for you.
Taking that third step deeper down,
Second step,
Almost there,
You feel this relaxation,
You feel this most comfortable bed coming soon.
One,
Lie down in that most comfortable bed.
Lie down in that most comfortable bed.
It's so comfortable.
And as you lie down,
Your body sinks ten times heavier into this bed,
Your body drops deeper and deeper,
So relaxed,
So steady,
So secure.
And as you lie in this most comfortable bed,
You feel a sense of ease,
A sense of peace,
A sense of unconditional love.
You feel this unconditional love in your entire body,
And in your mind you hear this voice that says you're so loved and you're exactly where you need to be.
Surrendering deeply now to your body.
Surrendering deeply now to your body because your body wants to rest.
Your body wants to sleep.
Surrendering deeper now,
Ten times deeper.
And in just a moment,
I'll count from ten to one.
And when I reach one,
You'll sink down from this most comfortable bed,
Sinking down onto a sandy beach.
When I count from ten to one,
You'll sink down through this bed to a sandy beach.
Your body will be in the sand.
And as you're on the sand,
As you're lying down on the sand,
You hear the waves crashing against the shore.
And the sun is starting to set.
The most amazing night you've ever felt.
So at peace,
So loved,
Knowing you're exactly where you need to be.
Not yet,
But in just a moment,
I'll count from ten to one.
And when I reach one,
Your body will be lying on the warm sand,
On this sandy beach,
As you hear the waves form against the shore and crash against the shore.
And these waves allow you to sink deep and deep into the most restful sleep.
Deep and deep into the most peaceful,
Restful sleep.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Sinking down,
Lying down into a sandy beach,
Your body on the sand.
Your body touching the sand.
Feeling this comfortable sand,
This peaceful sand on your body.
And you feel the nice warm breeze.
It's perfect,
Because you're exactly where you need to be.
As you're lying there,
Listening to the waves form and crash against the shore.
Allowing yourself to sink deep into the sand.
As you fade away,
As you drift off into the most restful,
Comfortable,
Peaceful sleep.
And as you drift off into the most comfortable,
Peaceful,
Restful sleep.
Allowing your mind to hear the waves.
And as you lie down on this sandy beach,
And your mind hears the waves.
You automatically and intuitively,
Always knowing that you're so loved.
You're so loved.
And you're exactly where you need to be.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Floating,
Flying,
Drifting,
Dreaming into the most peaceful sleep.
Because you're so loved,
And you're exactly where you need to be.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
Drifting off,
Fading away,
Unconditionally loved,
As you listen to the waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
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The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
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The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
The waves form against the shore and crash against the shore.
