A warm welcome to this guided sleep meditation,
Where,
Accompanied by the soothing sound of rain on your window and the distant roll of thunder,
You will drift ever so slowly into a deep relaxation,
Eventually finding a state of tranquility where you can at last Surrender to sleep.
And as you lie here now,
You can get yourself nice and comfortable.
Wriggle around if you need to and just take this time to settle in tonight.
We will begin with a gentle breathing practice called 3-4-5.
This will help to slow down your body and your mind.
It will help you to relax and to leave the worries of the day far behind you as you drift deeper and deeper into stillness.
Comfort and rest.
When you are ready,
Just exhale any remaining breath that you have all the way out And when you feel ready,
Breathe in through your nose for 1,
2,
3.
Hold 1,
2,
3,
4.
And exhale for 1,
2,
3,
4,
5.
Again,
That's in for 3,
4,
5.
Hold for four.
And release for five.
As you continue to breathe in this way,
Give permission for your body to sink just that bit deeper into the surface beneath you.
Give permission for your thoughts to fade and for your mind to gradually quieten.
You are breathing in peace.
You are holding it in your heart.
And you are releasing tension.
And now,
To go a little bit deeper with this,
Let's increase each count by one.
On your next inhale,
Breathe in for four.
Hold for five.
And breathe out for six.
Again,
In for four.
Hold for five.
And release for six.
Good.
Keep breathing in this way for a little while longer,
And know that by gradually increasing our breathing time,
Particularly a longer out-breath,
This will help to release any lingering tension,
Stress or worry.
It will help to activate the parasympathetic nervous system,
Signaling to your body that it is time to slow down,
It is time to rest,
Relax and rejuvenate and it is time to let go.
And now you can just allow your breathing to fall back into a natural rhythm and just start to notice any new feelings or sensations that might arise.
Gradually,
You can start to become more aware of the sounds around you the distant rolling of thunder and the consistent pitter-patter of rain on your window.
Allow these sounds to slowly envelop you.
Let them be a reminder that tonight you are safe.
You are completely safe.
Nothing will find you here,
And this is your night to release all that you are carrying.
You give permission for all these things to be washed away by the rain.
Any thoughts that come to your mind can just trickle away from you like individual raindrops falling down the window before at last disappearing from view.
The distant thunder acts like a midnight guardian,
Warding off any negativity,
Any stress and any tension,
Allowing you to relax in complete comfort and to be protected tonight,
Free from everything.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now.
Everything that has happened is already in the past,
And the future is beyond our reach.
The only thing that matters is this moment,
This moment of peace you have created.
You are allowing yourself to relax.
You are allowing yourself to be calm and to be comforted.
You are allowing yourself to be free from all responsibility you are allowing yourself to let go you can trust in this moment.
It is incredibly cozy here tonight.
And bit by bit you feel your body sinking so softly into your mattress.
One centimetre at a time as you become heavier,
Heavier and heavier.
Your body is the perfect temperature,
The perfect temperature to enter a state of deep rest.
Your eyes are heavy and you could not open them even if you tried and that is such a wonderful feeling,
The chance for you to completely release.
It feels as though time itself is slowing down.
The thunder rumbles on so very slowly.
The rain rolls down the window in slow motion,
And in your mind's eye you can see individual raindrops trickling so slowly down the glass.
Each droplet reflects the moonlight in a slightly different direction.
And,
At times,
The raindrops look like a collection of stars on your window.
It is a beautiful display,
One that instantly calms your mind,
Relaxes your body and soothes your soul.
It is a wonderful image.
There is something about the rhythm of the rain that seems to perfectly clear your mind.
Any thoughts that do arise are quickly washed away and the repetitive patter on your window creates a massage effect on your mind.
It is the lightest of tapping sensations all across your head.
A vibration,
Almost.
This vibration has a cleansing effect,
Instantly removing any negative energy and instead filling your mind with positivity and healing,
With peace and quiet and with a soothing sleepy heaviness.
Your thoughts fade away.
Your mind is still and your head is so heavy on your pillow.
Eventually,
This massage sensation moves down into your face,
Softening all the muscles here.
Your forehead.
Your brow.
Your eyes.
Your cheeks.
Your jaw.
Your lips.
Your tongue and your throat.
It moves down into your neck,
Softening and releasing very slowly.
The muscles in your neck unravel like knots of rope being gradually loosened.
This sensation passes into your shoulders.
You feel the warm vibration trickling down your arms.
Into your elbows.
Across your forearms.
Down into your wrists.
Your hands and your fingers.
It moves across your chest now,
Releasing so much here,
And your breath continues to expand.
You feel a warmth in your stomach as you let go of any holding in.
This vibration travels up and down your spine,
Softening your spine and spreading out across all the muscles in your back.
It moves slowly down into your buttocks now.
Eventually,
The warmth reaches your legs,
Your thighs and hamstrings.
The vibration passes over your knees,
Releasing the joints.
It trickles down into your shins and around your calves.
And finally it moves through your ankles,
Into your feet and all the way to the tips of your toes.
Your entire body is pulsing now.
You allow this beautiful vibration of peace to ripple through you,
Banishing all worries and all tension,
For they are not welcome here in your haven tonight.
And as you hear a slow,
Steady countdown from 20,
Your body will sink even deeper.
Your mind will become empty and your soul will be soothed as you drift into a state of comfort,
Ready to find sleep where your dreams will be protected.
Did.
20.
19.
Eighteen.
17.
Sixteen.
Fifteen.
Fourteen.
13.
Eleven.
Seven.
Six.
Five.
.
.
Fall.
Three.
Too.
Zero.
And now,
As you drift into a wonderful slumber and surrender to all of the peace that envelops you,
You will hear some soothing words of comfort.
And these will continue for a while,
Gradually getting quieter and guiding you into that perfect sleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now and this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit.
You are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
Thanks for watching!
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now and this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now and this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The bitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight you are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The bitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now,
And this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now.
You are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit.
You are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
You are so safe here.
You are protected by the rain and the thunder.
Your body is heavy,
Completely relaxed.
Your mind is clear,
Completely free.
You are enveloped by warmth.
You are enveloped by peace.
You are enveloped by comfort.
You are allowing yourself to be calm.
You are allowing yourself to be still.
You are allowing yourself to be relaxed.
You are free from tasks and duties.
You are free from all responsibility.
There is nothing left for you to do.
There is nothing left for you to think about.
The day is done now and this wonderful night is yours.
Tonight,
You are completely unburdened.
The only thing that matters is right now you are giving permission to be soft.
You are giving permission to release.
You are giving permission to rest.
The pitter patter of rain will comfort you tonight.
The distant thunder will guard your dreams.
Bit by bit,
You are sinking into your mattress.
Bit by bit you are drifting into tranquility.
Here,
There is nothing that can find you.
Here,
You can simply be exactly as you are.
It is time for you to surrender to this peace.
It is time for you to let go of all that you carry.
It is time for you to trust yourself.
It is time for you to trust your body.
It is time for you to fall asleep.
