Welcome to this guided sleep meditation.
Please make yourself comfortable,
And when you're ready to begin,
Allow your eyes to gently close.
And start by taking a deep breath in,
Expanding your body as much as you can,
And then exhale any tension.
Breathe in again now,
And fully breathe out,
Breathing any worries or concerns out.
And now I'd like for you to bring your focus to the soles of your feet.
Notice how relaxed your feet are right now.
They don't have to take you anywhere,
So they can fully let go.
And imagine that when you breathe in,
You can breathe in through the bottoms of your feet,
All the way to the very top of your head.
And breathe out,
Letting go,
And melting into the mattress.
Breathe in again,
And imagine that you are breathing in relaxation through the feet,
Traveling all the way up the body to the ground.
Now relax the breath and allow it to flow at a natural rhythm.
Follow along as if you are watching the ocean waves crashing on the sand,
As you have no control over the coming and going of the waves.
You just enjoy the motion and the sound,
And listen to your breath like the whisper of the waves,
In,
Relaxing,
And letting go,
Enjoying this moment of complete serenity.
And now become aware of your thoughts coming and going through your mind.
They are similar to the breeze,
Stimulating the mind from time to time,
Yet gentle,
Moving through your awareness.
So let your thoughts be like the wind blowing,
Feel them come,
And see them go.
As each thought that you have allows you to become even more calm,
Even more relaxed,
Because you simply watch as it passes by,
A gentle calmness comes along with each breath.
And feel your body now slowing down,
Caring for sleep,
Become steady,
Are soothing,
And just going,
As they always do.
So imagine the ocean again.
See the beauty in its blueness,
Feel the power of deep relaxation that it brings you by just watching it.
Waves gurgling on the shore,
Making white,
Foamy bubbles,
Each time they break on the sand,
And you are ready to drift off into a restful slumber.
The rhythm of your body is slowing down to the perfect pace,
Even each thought that slowly comes and goes is relaxing,
So feel that you can fully let go of the day,
The day you just experienced,
Feel that you can fully let go of the expectation of tomorrow.
All you need to do is rest,
You don't have to do anything else right now,
Sinking deeper and deeper into relaxation,
Slowing down,
Become aware of the soles of your feet once more,
And breathe in that soothing comfort,
So very calm,
So very peaceful.
It is easy to let go,
It is so easy to sleep,
Remembering the gentle hush of the sea,
The sound of the breath,
Just like the whispering of the waves,
And sleepy,
Your body is so calm,
Allow my voice to fade,
Giving in to sleep,
Let it take you away.
