Welcome to this sleep meditation journey.
A sacred moment in time dedicated to nurturing your mind,
Body and soul.
In our fast-paced world filled with constant demands and distractions,
It's so important to create moments of deep rest and tranquility.
Tonight as you embark on this guided sleep meditation allow yourself to just surrender to the serenity that awaits you.
Find a comfortable position lying down on your back with your arms resting gently at your sides.
Ensure the room is dark,
Close your eyes and let the outside world fade away.
This is your time to unwind,
To release the weight of the day and to invite peace.
Take a deep breath in as deep as you can and slowly exhale when you're ready as you embark on this profound journey into the realm of restful sleep.
Begin by noticing how your body feels in this precise moment.
See if you can sense any tension or any agitation flowing through your body.
Just examine your body's current state.
When you do notice anything,
Take a few moments to acknowledge it,
Take note of it.
There's no use turning away from it.
Great.
Now take note of your breath.
Very subtle and gentle movements of your breath.
Notice where your breath is felt most distinctly.
Now I'd like you to take slow breaths in through your nose and slow deep breaths out through your nose.
In your own time,
At your own pace and notice how each breath feels.
Notice the air flowing in through your nose,
How it brushes against your nostrils and then notice it leave your nose as you exhale.
Nice and slow.
And if thoughts arise,
Thoughts from today or thoughts of tomorrow,
Just take note of those thoughts,
Acknowledge them and gently when you're ready go back to your breath.
And now I'd like you to take deep breaths into your belly,
Deep breaths out of your belly,
Into your belly and out of your belly and notice your belly inflates as you breathe in and deflates with each out breath.
Nice and slow.
There's no rush.
Now take note of your chest.
Focus each breath into your chest,
Breathe deep into your chest and deep out from your chest.
Nice deep slow breaths in and out of your chest.
Again if thoughts seep in,
You just take note of those thoughts and gently when you're ready go back to noticing the breath in and out of your chest.
Now take a deep breath in as deep as you can,
Slowly exhale,
Let out some of that tension.
Notice how your body feels again.
Let's scan through your body so we can enter a deeper state of relaxation starting from the very top of your head,
The crown of your head.
Notice the top of your head and how it feels.
Are there any sensations coming from there?
Merely focus on the very top of your head.
Now I notice your forehead.
Relax your forehead.
Relax your eyebrows.
Relax your eyeballs.
Let your eyelids hang a little heavier.
Relax your jaw.
Notice your shoulders.
How do they feel?
Notice your right shoulder.
Relax your right shoulder.
Notice your right bicep and your right tricep.
Notice your right elbow.
Take note of your right forearm.
Notice your right wrist.
The right palm of your hand.
Relax your right set of fingers.
The whole right arm is fully relaxed.
Now take note of your left shoulder.
Notice any sensations.
And relax it when you get a chance.
Notice your left bicep and your left tricep.
Relax both if possible.
Take note of your left elbow.
Any sensations?
Your left forearm.
Your left wrist.
The palm of your left hand.
And ensure that your left set of fingers are all relaxed.
Your entire left arm is now relaxed.
Take note of your neck.
Are there any sensations coming from your neck?
Merely examine them for the time being.
Let's move down now.
Take note of your chest.
Pay attention to the subtle movements of your chest to begin with.
As you breathe in and out at your natural pace.
Now take note of how your chest feels.
Are you holding on to any anxiety in your chest?
Any tension?
For now,
See if you can just examine any sensations that are present in your chest.
Examining your chest.
Like you're a scientist observing something.
See if you can relax your chest muscles.
Take a deep breath into your chest.
And a nice slow deep breath out when you're ready.
When you fully exhale,
Relax your chest muscles even further.
Now take note of your upper back.
Your shoulder blades.
Just relax your shoulder blades.
See if there are any sensations coming from your upper back.
Identify the overall state of your back.
Now down to your belly.
Notice your belly rise and fall with each in and out breath.
Notice how it inflates like a balloon when you breathe in towards.
And then when you exhale,
It deflates.
Nice and slow.
Now just examine the general feeling of your abdominal region.
Notice if there's any tension coming from your belly.
Discomfort.
Anxiety.
I just want you to observe your belly now.
Great work.
Now just relax your belly muscles.
Take a slow deep breath into your belly.
And slowly exhale away all of the tension.
Notice your belly relax even further.
When you're ready,
I'd like you to examine your lower back.
See if you can identify any pain or tension.
Discomfort.
Just observe how your lower back feels.
Take your time.
There is no rush.
Great work.
Let's move down now to your pelvis.
Notice how your pelvis feels right now.
And examine any sensations that may be present in your pelvic region.
See if you can relax your pelvic region.
Now let's move to your buttocks.
Relax your buttocks.
Now notice your right leg.
Your right thigh.
And your right hamstring.
Just relax your right thigh and right hamstring.
Notice your right knee.
Observe any sensations that may be present in your right knee.
Notice your right calf.
Relax your right calf.
Relax your right calf.
Relax your right shin.
Relax your right ankle.
Relax the sole of your right foot.
And your right set of toes.
Your entire right leg is fully relaxed.
Take note of your left leg.
Your left thigh.
And your left hamstrings.
If there is any tension,
Try relaxing your left thigh and hamstrings.
Notice your left knee.
See if you can observe any sensations or tension.
Relax your left calf.
Your left shin.
Notice your left ankle.
And any sensations that may arise from there.
Just relax the sole of your left foot.
And your left set of toes.
Your entire body is now fully relaxed.
And as you surrender to the stillness,
Notice how your body sinks further into the surface you are lying on.
Just when you examine the feeling of your back sinking further into your bed,
Just examine this for a few moments.
Notice how relaxed your body is.
Not a worry in this world.
It's just you.
Ready to sleep.
Ready to embrace stillness.
And serenity.
Notice the stillness.
Notice this complete sense of relaxation.
That is enveloping your body.
I'd like you to take a deep breath in through your nose.
Slowly exhale.
And notice your breath.
Notice how each breath is slow and deep.
Both in and out.
And your body is so relaxed.
Keep breathing in and out.
Deep soothing breaths in.
And deep relaxing breaths out.
As you continue to breathe deeply and evenly,
Imagine yourself in a serene garden.
It is night time.
There is nothing else that you can hear aside from the owl,
The crickets,
And the peace.
Notice the temperature in this garden.
It's just right.
Visualize a picturesque landscape with lush greenery,
Blooming flowers,
And a calm,
Inviting atmosphere.
You feel a gentle breeze brushing against your skin,
Carrying with it a sense of calm.
In this garden,
You notice a peaceful pond.
I want you to observe the clear,
Still water reflecting the surrounding beauty.
As you watch the gentle ripples on the surface,
I want you to imagine any thoughts or worries dissolving away.
And as they dissolve,
You're left in a state of inner calm.
Now focus on the night sky above the garden.
See the stars twinkling.
You can notice the moon shining brightly.
You feel calm.
There is not a worry in the world.
Feel the peaceful energy radiating from the sky,
Guiding you into the night sky.
Guiding you into a deep and restful sleep.
As you are embracing your surroundings,
As you find yourself in this peaceful moment,
I'd like you to repeat the following affirmations silently to yourself.
I release the events of the day and embrace the stillness of the night.
I am deserving of a peaceful night's sleep.
I am surrounded by tranquility.
The stillness nourishes my mind,
Body and soul.
I am safe and protected.
Notice your breath.
Nice deep breaths in,
Nice deep breaths out.
And with each breath you surrender to the gentle embrace of tranquility,
Knowing that you are safe and protected.
Your body is now in a calm state.
There is nothing else you need to do aside from just lie now and experience the stillness.
Let the stillness and this new aura of calm guide you into a deep state of sleep.
As we come to the end of this meditation and the beginning of your good night's sleep,
Feel the warmth,
Feel the peace and the tranquility surrounding you.
And know that you can return to this peaceful garden any time you wish.
It is yours now.
Take a moment to express gratitude for this moment of nourishment.
Slowly bring yourself back to your physical body.
And I'll leave you at this.
Enjoy the rest of your night.
Have a great night's sleep.
And may you wake up feeling refreshed and positive.
Good night.
