Welcome to this nighttime meditation designed to help you release stress and prepare for a restful sleep.
This meditation is especially helpful if you're feeling anxious about something that's happening tomorrow.
We'll start with a calming breathing technique,
Move into a gentle body scan and finish with a positive visualization.
So making yourself comfortable,
Lying down,
Getting into a restful position and closing the eyes.
Closing the eyes and sinking a little deeper within.
Take a more mindful,
Deeper breath in through your nose,
Filling your lungs completely.
And gently exhale through your mouth,
Letting go of any tension.
Another deeper breath in through your nose,
Filling your lungs completely.
Hold and gently exhale through your mouth,
Letting go of any discomfort.
Let's do that a couple more times.
In through your nose,
Holding,
And out through your mouth,
Releasing.
In through your nose,
Holding,
And out through your mouth,
Relaxing.
And perhaps just one more time.
In through the nose,
Holding,
And out through the mouth,
Letting go.
And return to your natural breathing rhythm.
Feeling the gentle rise and fall of your chest and stomach.
Let's begin a body scan to further relax your mind and body.
We'll start at the top of your head and work our way down to the toes.
Move your awareness to the top of your head.
Imagine a warm,
Gentle light touching your scalp,
Relaxing every muscle.
Feel this light move to your forehead,
Releasing any tension.
Let your eyebrows soften.
Now bring your attention to your eyes.
Allow them to rest heavily in their sockets.
Notice your cheeks and your jaw.
Let your jaw unclench and your tongue rest gently in your mouth.
Feel this relaxation flow down to your neck and shoulders.
Let your shoulders drop,
Releasing any burdens you may be carrying.
Move your awareness to your arms,
Feeling them grow heavy and warm.
Feel the relaxation travel down to your elbows,
Wrists and hands.
Let your fingers uncurl.
Bring your attention to your chest now.
Feel the rise and fall with every breath,
And let your heart beat steadily and calmly.
Now focus on your abdomen.
Allow your stomach to soften,
Releasing any tension.
Feel the relaxation move to your back,
From your upper back down to your lower back.
Let go of any tightness.
Now bring your awareness to your hips and pelvis.
Allow this area to release and relax completely.
Move your attention to your thighs,
Feeling them become heavy and warm.
Now focus on your knees,
Letting any tension melt away.
Bring your awareness to your calves,
Allowing them to relax completely.
Finally,
Focus on your feet.
Feel the relaxation move through your ankles to the tops of your feet,
The soles and finally to your toes.
Your entire body is now relaxed and at ease.
Now let's take a moment to visualise a positive scenario for tomorrow.
Imagine yourself waking up refreshed and ready for the day.
Picture yourself calmly and confidently preparing for the day.
Fill yourself with a sense of calm and assurance.
You feel grounded and centred and balanced,
Prepared and composed.
No matter what's happening,
You're noticing how everything is flowing smoothly.
You are focused,
Capable and clear-headed.
In touch with your resources,
Your skills and abilities.
Visualise a successful outcome.
You feel wonderful.
Feel the satisfaction and relief wash over you as you realise how well everything has gone.
You're proud of yourself and your accomplishments.
Hold on to this positive feeling for a moment or two.
Let it fill you with confidence and peace.
You are in control.
As you lie here in this moment,
Start to appreciate the stillness and peace within you.
Know that whatever challenges tomorrow brings,
You are equipped to handle them.
Right now,
The most important thing is to rest and recharge.
Whiten the body,
Still the mind and drift deeper down towards sleep.
Deepen your breath once again.
Ever so slowly,
A slightly deeper breath in and a slightly slower breath out.
Drifting deeper and deeper asleep.
And when you're ready,
Gently allow yourself to drift off to sleep.
Knowing that you are in control.
You are safe and at peace.
Deeper and deeper asleep.
Deep down asleep.
