Welcome to tonight's peaceful sleep meditation.
Find a comfortable position in your bed,
Lying on your side or your back,
Whatever feels most natural.
Let your arms rest gently by your sides and allow your legs to fall into a relaxed position.
Close your eyes softly,
Like gentle curtains drawn closed at the end of a peaceful day.
Let's begin by settling into a rhythm of calm,
Deep breathing.
As I count down from each number,
Allow yourself to sink a little deeper into relaxation.
Take a slow,
Deep breath in through your nose,
And slowly release through your mouth.
9,
Another gentle breath in,
Feeling your chest and belly rise,
Letting it go completely.
8,
Breathing in peace and calm,
Breathing out any tension from the day.
7,
Feel your shoulders beginning to soften and dropping away from your ears,
Sinking deeper and deeper into the bed.
6,
Each breath taking you deeper in tranquility.
5,
Relax your jaw,
Feeling your face become more peaceful.
4,
Softening the breath into a natural flow.
3,
Breathing in,
Breathing out,
Feeling your weight get heavier and heavier.
3,
Your whole body begins to feel the warmth of this comfortable cocoon in your bed.
2,
You're almost there,
Relaxing the mind,
Letting unnecessary thoughts drift away,
As you begin to get more firm,
And more,
And more comfortable.
1,
You completely relax,
Letting go,
Ready for sleep.
2,
And now we'll travel through your body,
Releasing tension from each part.
Simply notice each area as I mention it,
And let it soften fully.
3,
Starting at the top of your head,
Feel any tightness in your scalp melting away.
4,
Your forehead becomes smooth,
Your eyebrows relax,
The small muscles around your eyes soften completely.
5,
Your cheeks release,
Your jaw drops open slightly,
Your tongue rests steadily in your mouth,
Your neck and throat become loose and free,
Feel your shoulders dropping down away from your ears,
Your arms becoming heavy,
Like more comfortable weights busting on bed,
Your hands begin to relax,
Fingers curling naturally,
Your chest arises and falls,
Breathing in and breathing out,
Your heart beats slower now,
Your back sinking into the mattress,
Fully supported and safe,
Your stomach softens,
Your lower back releases,
Your hips settled into the bed,
Your legs become heavy and warm,
You are fully relaxed.
And here,
In this state of relaxation,
We're going to count backwards from 1 to 8.
With each number,
Imagine yourself walking down a beautiful,
Fanciful staircase,
Leading you 18,
The walls soft,
Gentle,
Let it be,
You feel completely protected and at peace,
16,
You like paper,
20,
15,
The air becomes warmer and more comforting,
14,
All worries and thoughts are fading away,
13,
You embrace the gentle rhythm of your steps,
12,
Slipping deeper in tranquility,
11,
Your body feeling lighter and lighter,
Almost as if it's floating now,
10,
You are almost at your peaceful destination,
9,
So calm,
So relaxed,
8,
You are at peace,
You are nearly there,
7,
You begin to feel your body fully resting now,
6,
Your eyelids begin to feel heavy,
5,
Almost at the bottom,
4,
So sleepy now,
3,
You are at peace,
4,
Just a few more steps,
2,
Almost there,
1,
You have arrived at perfect peace.
Perhaps it's a moonlit beach with gentle waves,
A cozy cabin with a warm fireplace,
Perhaps it's you relaxed in your bed,
This is your sanctuary,
Where nothing can disturb your rest,
Feel yourself settling into this perfect place,
You are completely safe,
Nothing can disturb you,
Let yourself sink completely into sleep,
Sweet dreams my friend,
As you sink deeper and deeper in rest.
