Welcome to this guided meditation for healing and restful sleep.
Go ahead and get yourself in a comfortable position where you won't be disturbed for this next little while.
And when you are ready,
Close your eyes.
Allow yourself to take a nice deep belly breath in,
Letting it out slowly,
Feeling the gentle rhythm of your heartbeat and your breath,
Allowing each inhale to breathe in calm and comfort,
And on the exhale letting go,
Letting go of any tightness,
Tension,
Or tasks.
And any time any random thoughts might try to pop in and interrupt,
Which is completely normal,
Acknowledge them and bring your attention back to the sound of my voice and the music in the background.
Now begin to imagine a soft,
Warm light glowing above you.
It's soothing,
Radiant,
And colorful.
It holds every color of the spectrum,
Shifting and flowing like a gentle rainbow.
And as it shines,
You notice or imagine it's filled with healing energy,
Peace and calm.
And as this light begins to drift downward,
Imagine it touching the very top of your head.
Feel it's warmth spreading gently through your scalp,
Relaxing every muscle,
Releasing any tension.
Because for this next little while,
No one needs anything from you.
For this next little while,
No one has any expectations or demands.
Your only responsibility is to just allow yourself to relax.
Now as this light moves downward,
Washing over your forehead,
It softens the muscles all around your eyes,
Bringing a feeling of deep serenity.
Let that light flow into your jaw,
Releasing any tightness.
Feel it cascading down your neck and shoulders,
Melting away any stress.
And as this light moves down into your arms,
Traveling down,
Loosening your elbows,
Your forearms,
Your hands,
And finally your fingers,
With every moment,
Every breath,
Every beat of your heart,
You're becoming more and more relaxed.
Feel,
See,
Sense that light now spreading across your chest,
Filling your heart with calm,
Peace and warmth.
Imagine it flowing into your stomach,
Easing every muscle and releasing tension.
And as it crosses your pelvis,
Flowing into your hips,
Down into your thighs,
Relaxes your knees,
Your calves,
And finally all the way into your feet and toes.
Every part of your body is bathed in this soothing,
Colorful light.
Take a moment to fully enjoy this feeling of complete relaxation.
Now I'd like to invite you to simply use the power of your creative imagination to go down even deeper into this relaxation,
Imagining,
Sensing,
Seeing,
Or feeling there's a beautiful staircase appearing in your mind's eye.
It's completely safe and leads downward to a place that feels and looks and is even more relaxing,
Peaceful,
And healing.
Now as I count backward from ten to one,
Take each step down with every descending number.
And with every step,
You'll feel yourself becoming even more deeply relaxed,
Calm,
And safe.
Ten.
Take that first step down.
Notice,
Imagine,
See,
Feel,
Or sense what material your stairs are made of.
Are they wood,
Stone,
Cement,
Or dirt?
Nine.
Feel that relaxation deeper,
Because the deeper you go,
The better you feel.
And the better you feel,
The deeper you go into this beautiful relaxation.
Eight.
Every number,
Every step,
Tension melts away.
Seven.
And deeper and deeper,
Feeling completely at ease.
Nowhere else you need to be,
Nothing else you need to do.
Six.
Calm.
Peaceful.
Safe.
Five.
Halfway down this staircase of relaxation,
Feeling even more deeply relaxed than just a second before.
Four.
This is your opportunity to enjoy this relaxation as your nervous system recalibrates.
You can notice this rebalancing of energy deep within you.
Three.
Body.
Relaxed.
Mind.
Relaxed.
Two.
A beautiful place of healing,
Of restful sleep.
One.
Stepping down into this peaceful place at the bottom of the stairs.
In fact,
Because this is your experience,
You can make this peaceful place look and feel any way you'd like it to.
It is your own personal sanctuary.
Your safe haven.
Everything about it is perfect just for you.
Now in this safe,
Peaceful place,
Imagine that same colorful healing light surrounding you again,
Flowing gently around you,
Soaking into every part of your body,
Every cell,
Bringing healing and renewal.
And as this light fills you,
Feel it releasing any discomfort or pain that you had been carrying.
Notice how it eases away fatigue and exhaustion,
Leaving you with a sense of lightness.
This light helps your body and mind restore itself,
Guiding it to its healthiest and most balanced state.
You can notice,
Imagine,
See or sense your body and mind growing stronger,
More resilient,
More comfortable with every moment.
This light also flowing into your mind,
Washing away any mental fatigue or stress,
Bringing clarity,
Peace,
And a renewed ability to enjoy the present moment.
In fact,
Every day,
You'll find yourself more moments of ease,
Comfort,
And energy,
Finding it easier to feel more rested,
Free,
Comfortable,
And able to enjoy life more fully.
Now you can also allow this peaceful light to prepare you for the most restful sleep tonight and every night.
Imagine it wrapping around you like a warm,
Soothing blanket.
And when you sleep,
Your body will rest deeply.
Every part of you will recharge.
And when you awaken,
You'll feel refreshed,
Renewed,
And ready for the day ahead.
Your dreams will be pleasant,
Filled with calm,
Inspiring images that leave you feeling peaceful and hopeful.
And with each night of restful sleep,
Your energy will grow,
Your body will heal,
And your mind will become clearer and calmer.
I begin to count from 1 to 10.
You will allow yourself to drift peacefully off to sleep,
Or if you choose,
To awaken refreshed,
Revived.
1,
2,
3.
