If you're finding it hard to switch off and get to sleep,
This NSDR meditation is a gentle and effective way to relax your body and prepare for a deep and restful sleep.
There's no right or wrong way to do this,
Just let the words wash over you like a warm blanket.
This is your time to rest.
I'll guide you through a calming relaxation starting from the head down to the feet.
And you'll hear a few quiet affirmations,
Soft reminders that it's safe to let go.
Playing will be delta wave music to help you drift into deep and natural sleep.
Let's begin.
Finding yourself a position of comfort and ease.
Adjusting the body as needed.
Becoming aware of your breath.
Watching its natural rhythm.
The soft rise and fall.
The inhale and the exhale.
Feel the air moving in through your nose and out through your mouth.
Or perhaps you feel the air moving in through the nose and out through the nose.
Whatever breath suits you best.
Notice the coolness of the in-breath.
And the warmth of the out-breath.
Each breath,
I'm guiding you deeper like a lullaby for your nervous system.
Allow your breath to become slower,
Softer,
Quieter.
If thoughts come,
Let them float by like clouds in a summer sky.
You don't need to follow them.
Just return to your breath.
The inhale and the exhale.
Allowing your whole body to breathe.
And your whole being to rest.
Bringing the awareness to the very top of your head.
To the left side of the head.
And the right side.
To the forehead.
And softening the space between your eyebrows.
To your left eye.
And the right eye.
Eyes heavy and relaxed.
To the left cheek.
The right cheek.
The jaw.
The tongue.
Left side of the mouth.
Right side.
Left side of the mouth.
Allow your whole face to relax.
As if you were sinking deeper into the pillow beneath you.
To the back of the head.
Feeling its weight.
Gently support it.
Held by gravity.
Breath in.
Breath out.
The center of the throat.
And the back of the neck.
Softening.
Releasing.
Left shoulder.
Right shoulder.
Allow them to melt down.
Held by gravity.
No effort needed.
Left upper arm.
Left forearm.
Right forearm.
Left hand.
And both arms heavy,
Soft,
Still.
To the left side of the chest.
And the right side.
Upper back.
Middle back.
Each breath.
Soothing.
And softening.
The abdomen.
And feel the belly rising.
And falling.
And the lower back.
Relaxing.
Supported.
Held.
Left hip.
Right hip.
Body sinking.
Left thigh.
Right thigh.
Left knee.
Right knee.
Right.
Lower leg.
Left foot.
All of the body.
From head.
Soft.
Relax.
You are safe.
These affirmations.
To settle softly into your body.
I am wrapped.
In stillness.
I'm allowed.
I release.
The weight.
Of today.
Drifting.
Softening.
