Welcome to your guided sleep meditation.
Make sure you're in a safe,
Comfortable place,
Free from distractions,
Either lying on your bed or on the floor,
Wherever feels good for you.
Bringing your mind inwards,
Begin to focus on your breath.
Start by taking three deep inhales through the nose.
Breathing up from your belly,
Filling up the lungs,
Your chest,
And taking a deep exhale through the mouth.
Breathing in through your nose,
Filling up the lungs and your chest,
Exhaling through the mouth.
Breathing in through the nose,
Exhaling through your mouth,
Bringing your breath back to its gentle,
Rhythmic flow.
Breathing in through the nose and out through the nose.
Gentle breathing helps create emotional balance and calms the central nervous system.
Deeply relax with each inhale,
Exhaling any stress,
Tension,
Or worry.
Breathing in,
Exhaling.
Become aware of your breath and slightly deepen and lengthen each breath just enough so your attention is needed to maintain this pace.
Deep long cleansing breaths,
Bringing in cleansing,
Uplifting energy,
And allowing any heaviness,
Anxiety,
Or stress to be released with your out-breath.
Allow your breath to flow with ease,
Inhale through the nose,
Exhale through the nose.
Releasing out and relaxing away any tension or anxiety,
Bringing your mind inwards and focusing your attention on the breath.
Breathing in,
Exhaling out.
Breathing in a sense of peace,
Exhaling any worries or anxieties.
Breathing in a sense of calm,
Exhaling any stress or tension.
Breathing in a sense of stillness,
Exhaling any distractions.
Fully releasing and letting go with each exhale.
With each inhale,
Bringing yourself into the present moment,
Focusing on your breath and allowing your mind to still.
Now begin to mentally scan your body for any areas of tension or discomfort you may be holding onto.
Start at the top of the head and mentally scan each part of your body,
Slowly making your way to your toes.
As you find areas of tension,
Take a moment to breathe light and healing energy into that area.
Breathe out the tension,
Allowing that area to completely relax and move on to the next area.
Now you have connected with your body,
Let's relax your entire body even further and focus on each area,
Using the breath to help release and soften the body.
Keeping your attention on your toes,
Notice if they are gripping or restricted in any way.
Using your next exhalation relax all ten toes,
Notice any tension and then soften both feet.
Relax your ankles,
Release your calves and let go of your knees.
Breathe in lightness and release any heaviness.
Release your inner and outer thigh muscles away from the bones.
Make space and let go.
Now moving up your body,
Deeply relax your hips,
Pelvis and lower back.
Spend a few breaths here,
Noticing any sensations,
Tightness,
Stress or pain.
Softly sinking into these areas,
Allowing this tension,
Stress or pain to float away with the out-breath.
Soften your belly,
Release your stomach,
There is no need to hang on or feel any anxiety or fear.
Allow yourself to let go and feel lighter with each breath.
Relax your chest,
Release your back.
Take in and inhale deep into your chest,
Feel your heart and lungs expand and open.
As you exhale,
Release away any anxiety or worries that you may be holding in this area.
Surrendering any pain,
Visualising letting it go,
Creating a feeling of freedom and peace.
Feel your upper arms relaxing away from your body and allow your elbows to soften.
Let go of your forearms,
Allowing them to fall away and succumbing to gravity.
Bring your attention to your palms and fingers.
If there is any tightness here,
Breathe into your palms and release any tension.
Relax each of your ten fingers,
Softening them consciously.
Let any worries radiate out through your palms,
Leaving only space and freedom behind.
Soften the tops of your shoulders away from your neck,
Release your shoulder blades down your back.
Relax the skin on the back of your neck.
Relax your face,
Allow your jaw to open slightly.
There is no need to clench any muscles.
Let your tongue rest heavily,
Relaxing the mouth completely.
Allow your eyes to feel a little heavier and let them soften deeply back into their sockets.
Let your eyebrows soften and release towards the earth.
Let your eyeballs become heavy and release them.
Just lay there for a few more breaths,
Floating on the light,
Embracing the release.
Now begin to affirm,
I am safe.
All is well in my world.
I am safe.
All is well in my world.
I am safe.
All is well in my world.
Take a deep inhale and as you exhale,
Step into this breath with a feeling of safety,
Lightness,
Freedom and space.
Staying with your breath and enjoying this blissful stage of relaxation.
Allow yourself to fall into a beautiful deep sleep.
Falling deep with each breath.
Inhale,
I am falling asleep.
Exhale,
I fully release all my pain,
Tension,
Worry and fear.
Inhale,
I am falling asleep.
Exhale,
I fully release all my pain,
Tension,
Worry and fear.
Inhale,
I am falling asleep.
Exhale,
I fully release all my pain,
Tension,
Worry and fear.
Inhale,
I am falling asleep.
Exhale,
I fully release all my pain,
Tension,
Worry and fear.
Inhale,
I am falling asleep.
Exhale,
I fully release all my pain,
Tension,
Worry and fear.
Inhale,
I am falling asleep.
Exhale,
I fully release all my pain,
Tension,
Worry and fear.
Inhale,
I am falling asleep.
Exhale,
I fully release all my pain,
Tension,
Worry and fear.
