Welcome to this sleep meditation.
This practice will help you relax and release the tensions of the day and prepare your body and mind for a restful night's sleep.
Make sure you're in a comfortable position,
Laying down on your bed,
With your head gently resting on your pillow.
Take a deep breath in,
Filling your lungs completely and then slowly exhale,
Letting go of any tension.
Breathe in deeply and out.
One more time,
Breathe in and out.
Let your breathing return to its natural,
Comfortable rhythm.
Now gently close your eyes,
Begin by bringing your attention to the top of your head,
Imagine a wave of relaxation slowly spreading from the top of your head,
Moving down to your forehead,
Softening the muscles around your eyes and relaxing your cheeks.
Feel your jaw release any tension you might be holding.
As the wave of relaxation moves down,
Feel it gently warming your neck and shoulders.
Notice how they start to loosen up,
Releasing any tightness.
With each breath,
Let your shoulders drop a little more,
Feeling heavier and more relaxed.
Now let this wave continue to move down your arms,
Through your upper arms,
Elbows,
Forearms,
Wrists and into your hands.
Feel each finger unwind and relax completely.
Notice the sensation of your hands resting against the sheets,
Warm and heavy.
Bring your awareness back to your chest,
Feeling the rise and fall of your breath.
Each inhale brings in calm and each exhale releases tension.
Allow this soothing sensation to spread through your chest and into your abdomen.
Feel your stomach soften as you breathe deeply and naturally.
Let the relaxation flow down your spine,
Feeling each vertebrae release and unwind.
Your back melts into the bed,
Completely supported and at ease.
Feel this gentle relaxation move into your hips,
Releasing any tension there.
Now let the wave of relaxation move into your legs,
Starting with your thighs,
Down to your knees,
Your calves and into your ankles.
Feel your legs becoming heavy and relaxed,
Sinking comfortably into the mattress.
Finally let this relaxing sensation reach your feet,
Moving through your heels,
Arches and each toe.
Your entire body is now enveloped in a warm,
Comforting relaxation.
Take a moment to notice how peaceful and relaxed you feel.
If any thoughts arise,
Simply observe them without judgement and let them drift away like clouds in the sky.
Your only focus right now is your breath and the soothing relaxation of your body.
Now imagine a gentle warm light glowing above you.
This light represents tranquility and peace.
See it slowly descending,
Enveloping your entire body.
Feel this light soaking into your skin,
Warming you from the inside out,
Filling you with a deep sense of calm and serenity.
Allow this light to soothe your mind,
Easing any lingering thoughts or worries.
Imagine your mind as a calm,
Clear lake,
With no ripples or disturbances.
You are completely at peace.
As you continue to relax,
Feel yourself drifting into a deeper state of calm,
With each breath you sink deeper and deeper into relaxation,
Closer to a restful sleep.
Trust that your body knows how to relax,
How to let go and how to drift off into a peaceful sleep.
Take a few more deep breaths in and out.
In and out.
With each breath you feel yourself getting more and more relaxed,
More ready to sleep.
When you feel ready,
Let go completely,
Allowing yourself to drift off into a deep,
Restful sleep.
Your body and mind are at peace.
Good night and sweet dreams.
