Welcome to this guided meditation designed to help you relax and drift into a restful sleep during the day.
Whether you're a night shift worker,
Struggling with insomnia or simply need a break,
This meditation will guide you into a deep and restorative nap.
Find a quiet and comfortable space,
Preferably in your bed or a cosy spot.
Lie down and take a moment to make yourself as comfortable as possible.
Close your eyes and just notice your breath.
You don't need to do any special breathing pattern here,
Just notice your breath.
Where do you feel it?
Maybe this is on the tip of your nose,
Down your chest or the rise and fall of your belly.
Just take a moment here just to really pay attention to your breathing and take a deep breath in through your nose,
Filling your lungs completely and notice as your belly expands.
Hold for a moment and slowly exhale through your mouth,
Releasing any tension.
And take another deep breath in,
Feeling your body relax a little more with each inhale.
And as you exhale,
Imagine any worries or stresses of the day flowing out of your body.
Try and see if you can make yourself 5 or 10% more comfortable.
Allow your breath to settle into a natural rhythm.
Feel the support of the surface beneath you,
Holding you safely.
And gently scan your body,
Starting from the top of your head to your face and neck,
Down your shoulders and back,
Your chest and your belly.
And moving your attention to your arms,
All the way down to your hands.
And next,
I invite you to notice your hips,
Your thighs,
Down your legs,
Past your knees and to your ankles.
And finally moving down to your feet and your toes,
Noticing any areas of tension.
With each exhale,
Consciously release any tightness,
Allowing those areas to soften and relax.
Imagine yourself in a serene,
Peaceful place.
It could be a quiet forest clearing,
Where the scent of pine and fresh earth fills the air.
Sunlight filters gently through the trees,
Casting dappled patterns on the ground.
The sound of a nearby stream trickles softly,
Creating a soothing background symphony.
Or maybe a tranquil beach,
Soft warm sand beneath you and the rhythmic sound of waves lapping the shore.
The salty sea breeze gently brushes your skin and gulls call in the distance,
Adding to the atmosphere of calm.
Or maybe you find comfort in a cozy room,
With soft warm light streaming through the windows.
The room is adorned with plush pillows and blankets,
Creating a cocoon of comfort and safety.
The faint aroma of lavender or chamomile drifts through the air,
Enhancing your sense of peace.
Picture yourself lying comfortably in this place,
Fully supported and at ease.
Feel the ground or surface beneath you,
Solid and secure,
Holding you in a gentle embrace.
You are completely safe here,
Surrounded by a sense of calm and tranquility.
Visualise a gentle wave of relaxation beginning at your feet.
This wave is warm and soothing like a soft comforting blanket.
With each breath,
This wave slowly moves up your body,
Bringing a sense of heaviness and ease.
Feel it envelop your feet,
Relaxing every muscle,
Every tendon.
Your toes release any tension,
Spreading out and becoming limp.
As the wave moves upwards,
It flows over your ankles and into your calves.
Your calf muscles soften,
Releasing any tightness.
The wave continues to your knees,
Gently coaxing them into relaxation.
Feel the warmth and ease as it travels up through your thighs,
Over your hips and into your lower back.
Each muscle it touches releases and lets go,
Allowing your body to sink deeper into the surface beneath you.
The wave of relaxation reaches your torso,
Soothing your abdomen and lower back.
Feel your stomach soften and your breathing deepens as your diaphragm relaxes.
The wave moves upwards,
Spreading across your chest and upper back,
Easing any tension held there.
Your heart feels light and your breath flows effortlessly.
As the wave continues to flow upwards,
It reaches your shoulders,
Which often carry the weight of the world.
Feel your shoulders drop and release,
Growing heavy with relaxation.
The wave travels down your arms,
Reaching your elbows,
Forearms and finally your hands.
Feel the weight of your arms growing heavier,
Your fingers uncurling and becoming still.
Any tension simply melts away,
Leaving your arms completely relaxed.
The wave of relaxation moves up through your neck,
Easing the muscles and allowing your head to rest completely.
As it reaches your face,
Feel the muscles around your eyes soften,
Your jaw unclenches and your cheeks relax.
The wave smooths out your forehead,
Erasing any lines of stress or worry.
Your entire face feels soft and serene.
Allow this wave of relaxation to continue to wash over you,
Flowing gently and steadily.
Your whole body is now enveloped in a warm,
Soothing blanket of relaxation.
Every muscle,
Every part of you is at ease.
You are completely relaxed,
Ready to drift into a peaceful sleep.
As you lie here,
Fully relaxed,
Remind yourself that it's perfectly okay to take this time for yourself.
You deserve this moment of rest and rejuvenation.
Simply repeat to yourself,
I am letting go of all worries.
I am taking this time to recharge.
I deserve this rest.
Feel a sense of peace and calm washing over you with each affirmation.
Know that you're giving your body and mind exactly what they need to restore and refresh.
Now,
Allow yourself to simply be.
Drift in the silence,
Knowing you're safe and supported.
Any thoughts arise,
Gently acknowledge them and let them float away like clouds passing in the sky.
As you feel yourself drifting closer to sleep,
Trust that your body knows how to take you into a deep and restful nap.
There's nothing more you need to do.
Just let go and allow yourself to slip into a peaceful slumber.
Namaste
