A warm welcome and let this meditation gently guide you into a deep and natural sleep.
Take a moment to visualize how you like to wake up.
Imagine yourself rising in the morning,
Feeling completely refreshed,
Peaceful and deeply rested.
Now take a moment to make yourself comfortable in your bed.
It doesn't matter which position you're in,
Just choose whatever feels best for you.
You can keep your eyes open or closed,
Whichever makes you most comfortable.
But often it's easier to let your eyes softly close.
If you haven't already,
Dim the lights,
Settle in and allow yourself to be gently let into rest.
Begin by bringing your awareness to your body.
Observe how your body feels right now.
Where do you feel relaxed and where do you notice tension?
There's no need to change anything,
Simply observe without judgment.
When you're ready,
Turn your attention inward.
Notice any sensations,
Warmth,
Heaviness,
Tightness or ease.
If there is tension anywhere,
Take your awareness there.
Soften the muscles in that area and imagine them melting,
Releasing.
Breathe into that space.
Let each breath create more room,
More lightness,
More softness.
As we move through this journey together,
Your conscious mind may offer thoughts,
Stories or distractions,
What-ifs,
Shoulds or expectations.
And that's okay.
Simply acknowledge them and gently bring your attention back to this moment,
To your body,
Your breath and the calm unfolding within you.
Allow your body to rest in the deep stillness of now.
Take a slow,
Gentle breath in through your nose and softly exhale through your mouth.
Feel the natural rhythm of your breath,
In and out.
Soft,
Slow and easy.
With each breath,
Your body softens a little more.
On your next inhale,
Hold it gently for a count of three.
And exhale slowly,
Releasing any unnecessary tension.
Now continue breathing in through the nose and out through the nose.
Let every exhale loosen your muscles and quiet your mind.
Let go of all worries and thoughts.
Nothing else matters right now.
This is your time,
Your moment to rest,
To release,
To simply be.
Feel your whole body beginning to grow heavier,
Your shoulders,
Your arms,
Your hands,
Your legs,
Your torso,
Heavier and heavier.
It feels as though you are sinking gently into the bed,
Supported and safe.
With each exhale,
Your body relaxes even more.
Your mind becomes quieter,
Calmer.
You are preparing for deep,
Healing rest.
Let your awareness drift now to your forehead.
Soften the muscles there.
Let the space between your eyebrows relax.
And feel that softness spread across your face.
Bring your awareness to the small muscles around your eyes.
Let them go loose and light.
Now to your cheeks.
Take a soft breath into your cheeks.
And as you exhale,
Let them relax.
Notice your tongue resting in your mouth.
Let it lie broad and soft.
Relax your jaw.
Open your mouth.
And then close it gently so your lips just touch.
Feel space and softness in your face,
In your head.
Now bring your attention to your neck and shoulders.
Let them loosen,
Soften and release.
Feel the weight melting away.
Move your awareness down your arms to your elbows,
Your wrists and your hands.
If you like,
Make a gentle fist.
Feel the tension.
And then release it fully.
Notice the difference,
The ease that follows.
Bring your awareness to your chest and your stomach.
Notice the gentle rise and fall as you breathe.
Soften the muscles there and allow your whole torso to relax.
Open,
Spacious,
At ease.
Move your attention now down to your feet.
Feel your toes.
Perhaps wiggle them a little.
Notice your ankles,
Your feet.
Tighten them for a brief moment and then release.
Let your feet feel warm,
Relaxed and heavy.
Bring your awareness up through your legs,
Your calves,
Your knees,
Your thighs,
Your hips.
Let the muscles soften,
Relax and let go.
Feel your legs now heavy,
Resting deeply into the bed.
Take two or three slow breaths in.
And with each exhale,
Feel a deeper sense of surrender.
Let your body be completely supported.
Feel the comfort of being held by your bed by this moment.
Notice the quiet stillness in your mind.
Notice how your body feels compared to the beginning of this meditation.
Softer,
Calmer,
Heavier.
You've released.
You've let go.
You've came home to stillness.
And now,
As you rest in this peaceful state,
Allow yourself to drift effortlessly into sleep.
There's nothing more to do.
Nowhere to go.
Just rest.
Let yourself surrender fully to this long,
Deep and restorative sleep.
You're safe.
You're calm.
You're at peace.
Sleep well.
