Hello and welcome to your guided meditation for sleep and stress relief.
This audio is meant to be listened to while you're lying in your place of sleep.
It will begin by helping you release your stresses from the day,
Then guide you into a deep,
Relaxing state,
And allow you to drift off to sleep where the music will slowly fade away.
Let's begin by getting comfortable in your normal sleeping position.
Make sure that this is a place where you feel most comfortable and able to drift off to sleep easily.
Now that you are in a comfortable,
Relaxed sleeping position,
If you haven't already,
Close your eyes and let's begin the meditation by taking five deep,
Long breaths.
We will begin by breathing in for four seconds,
Then holding for two seconds,
Then breathing out for four seconds.
Let's begin.
Breathe in,
Hold,
Breathe out.
Breathe in,
Hold,
Breathe out.
Do the next three silently on your own.
Now that your body is beginning to relax and prepare for sleep,
I want you to picture a piece of paper.
On this piece of paper,
You see a list of all of your stresses,
Worries,
And anxieties from the day.
Now imagine a small box at the side of your sleeping area.
The box is simple with a lock and a key to keep it closed.
Go ahead and take that piece of paper with your stresses,
Worries,
And anxieties from the day and fold it up neatly.
Hold it in half,
In half again,
And in half one more time.
Now that the paper is folded up nicely,
Visualize unlocking the small box next to your sleeping area,
Opening it,
And placing the piece of paper with your stresses,
Worries,
And anxieties in the box.
Go ahead and close the lid on that box and lock it with the key.
Now you have placed all your stresses,
Worries,
And anxieties for the day in a small box where you will not need to think about them anymore tonight while you rest.
Now take five more deep breaths to calm any lasting nerves that might have been associated with that piece of paper and the stresses that will stay locked up until tomorrow.
Remember,
Breathe in for four seconds,
Hold for two seconds,
Then breathe out for four seconds.
Go ahead and do this on your own five times.
Begin now.
Allow your body to slowly fall into a deep and very relaxed state.
Allow yourself to sink deeply into your bed or your sleeping area.
Your breathing should now return to its normal rhythm that is most comfortable.
Breathing in and out,
Relaxing further and further.
As you relax further,
Allow your focus to drift throughout your body.
Look for any areas of tension or tightness that you might feel.
If you do find an area of tightness,
Go ahead and squeeze that part of your body.
Hold it for five seconds and then relax it again and letting it slowly ease into more and more relaxation.
Continue to scan your body and look for other parts where you might have additional tension.
Repeat the process of squeezing that part,
Holding for five seconds,
And then relaxing again.
As you work your way through your body,
Allow your body to become heavy with sleep.
When you have scanned through your entire body and you feel completely physically relaxed,
Return your attention to your breath.
Appreciate its slow rhythmic pace.
Allow your breath to calm your mind.
If any additional thoughts or worries begin to appear,
Gently unlock the little box and place them inside so that you may sleep peacefully and contemplate on them at another time.
Continue to focus on your breathing in and out,
In and out.
As you drift off to sleep and your body becomes more relaxed and your mind becomes quieter and quieter,
Allow this music to relax you further and further.
Have pleasant dreams and good night.
