Hello.
Welcome to your sleep meditation.
Remember,
It's okay if you don't fall asleep right away.
The goal of this meditation is to bring a sense of relaxation and calm to your mind and body,
Which can help you fall asleep more easily.
There is no bell at the end of this meditation in case you've fallen asleep.
A lot of difficulty about falling asleep is caused by worrying about exactly that.
Just know your body and mind are still resting even as you wait for sleep.
Just let it come.
You can repeat this meditation as many times as you like in the same night time experience.
Close your eyes and take a few deep breaths.
Ensure you're at the most comfortable you can be physically.
Relax your shoulders,
Open your hands,
Relax your jaw.
Just focus on the sensation of the air entering and leaving your body.
Bring your attention to your body.
Starting at the top of your head,
Scan down your body and notice any areas of tension or discomfort.
Take a moment to place your energy there and release any tension in those areas,
Allowing your muscles to relax.
As you continue to focus on your body,
Imagine a warm,
Soothing energy flowing through you,
Starting at the top of your head and flowing down to the tips of your toes.
Allow this energy to relax and calm your body and mind.
Bring your attention back to your breath.
Don't try to control your breath,
Just observe it.
Notice the sensation of the air moving in and out of your nostrils.
As you continue to focus on your breath,
Begin to repeat a calming mantra to yourself,
Such as,
I am calm and relaxed.
Let this mantra be a soothing presence in your mind.
I am calm and relaxed.
If your mind starts to wander,
Gently bring your attention back to your breath and your mantra.
Don't get frustrated or upset with yourself if this happens,
It's natural for the mind to wander.
Just gently guide your attention back to the present moment.
I am calm and relaxed.
I am calm and relaxed.
I am calm and relaxed.
As you continue to focus on your breath and your mantra,
Allow yourself to sink deeper and deeper into relaxation.
Come with me now to walk in the moonlight.
Walk by hand.
The sand is cool and smooth under your feet as we make our way down to the shoreline.
The waves are gently lapping at the shore,
Creating a soothing rhythm that fills the air.
The sky is clear and dark,
Filled with an abundance of stars.
In the center of the sky,
Hanging very low tonight over the sea,
There is a large silver moon,
Its lights casting a soft glow over the waves.
I am calm and relaxed.
As you stand on the beach,
You can feel a cool ocean breeze blowing through your hair,
Softly.
The air is filled with the salty sweet scent of the sea.
We can hear the sound of the waves crashing against the shore.
It is really soothing and peaceful.
You feel a sense of calm wash over you with each wave,
And all of your worries and stress melt away.
I am calm and relaxed.
The water is calm and still now,
Reflecting the light of the moon like a vast shimmering mirror.
You can see the moon's reflection rippling on the surface of the water,
Creating a beautiful mesmerizing effect.
I am calm and relaxed.
As you stand on the beach,
Gazing at the moon and the stars,
You feel a sense of connection to the universe and all that is within it.
You feel small and insignificant in comparison to the vastness of the cosmos,
But you also feel a sense of wonder and awe at the beauty and majesty of it all.
You take a deep breath and allow yourself to fully soak in the peaceful serene atmosphere of the beach at night.
You feel grateful and content,
And you know that this moment will stay with you forever.
I am calm and relaxed.
It's a clear starry night,
And the sky is filled with twinkling stars.
Take a moment to appreciate the beauty of the night sky,
The way the stars seem to dance and twinkle in the moonlight against the dark sky.
As you look up at all the stars,
Take a moment to appreciate the vastness and beauty of the universe.
Notice how small and insignificant your problems and worries seem in comparison to the vastness of the universe.
Just let go and release any stress or tension you may be carrying,
And allow yourself to feel a sense of connection to the universe and all that is within it.
I am calm and relaxed.
Now bring your attention to a single star in the sky.
As you gaze at this star,
Allow yourself to feel a sense of wonder and curiosity about what might be out there beyond the boundaries of our own planet.
Imagine this star as a distant sun,
With planets and other celestial bodies orbiting around it.
As you continue to focus on this star,
Allow yourself to feel a sense of peace and calm wash over you.
Imagine the light and energy of the star emanating outward,
Enveloping you in a sense of warmth and tranquility.
Just let go of any stress or tension you may be carrying,
And allow yourself to be present in the moment,
Bathed in the starlight.
I am calm and relaxed.
If your mind starts to wander,
Gently bring your attention back to this particular star.
This is your star.
Just guide your attention back to this star.
As you continue to focus on this star,
Allow yourself to sink deeper and deeper into relaxation.
Imagine the light and energy of the star penetrating into your body,
Relaxing your muscles and calming your mind.
I am calm and relaxed.
Remember,
We have no worries or stresses.
We are all made of stardust.
