60 Min Relax + Sleep

Welcome to this guided meditation.

My name is Angela and today I'll be guiding you through a gentle sleep relaxation.

This is your time.

Your time to rest,

To release,

To care for yourself by simply being.

Allow your body to settle into a comfortable position.

Let your arms and legs fall naturally.

Feel the support beneath you,

Your bed,

The floor,

The earth itself.

Close your eyes if you haven't already.

Bring your awareness to your breath.

Notice your breath as it moves in and out.

In through your nose,

Out through your mouth.

There's nothing to change,

Nothing to control.

Just observe.

Feel the air at the tip of your nose,

The rise and fall of your belly,

The gentle rhythm of your breath like waves on a shore.

With each exhale,

Invite your body to soften.

Release tension from your forehead,

Your jaw,

Your neck and shoulders.

Let go even just a little.

Now we'll bring mindful attention through your body.

Begin at the top of your head.

Feel the crown of your head soften.

Move slowly and scan.

Just notice the sensations,

Any tension,

Tightness,

Movement in your forehead,

Your eyes,

Your cheeks,

Your jaw.

Let your face be soft.

Let go of any effort.

Bring awareness to your neck and your throat,

Your shoulders.

Let them fall heavy.

Slowly,

Scan down your arms,

Your upper arms,

Elbows,

Wrists,

The palms of your hands,

Your all the way to your fingertips.

Feel the warmth in your body,

The stillness being supported.

Bring awareness to your chest.

Feel your breath as it flows in and out.

Let your attention travel to your back,

Your spine.

Feel your body unwinding.

Bring your attention to your belly,

Your hips,

Your thighs,

Your knees,

Your ankles,

The heels of your feet,

The soles of your feet,

All the way to your toes.

Your entire body is now held in gentle awareness,

Getting deeply relaxed,

Calm and safe.

Your thoughts may still come and go,

And that's okay.

You don't have to chase them or push them away,

You can simply notice them.

Every time your attention drifts,

Pull your attention back to your breath.

With any external sound,

Bring your attention back to your inhale and your exhale,

The coolness as it enters your body,

The warmth as it exits your body,

The rise and fall of your chest.

When a thought comes into your mind,

Just notice that a thought is just a thought.

You bring your attention back to your breath.

When an emotion arises,

Just notice that that emotion is simply energy moving through.

And you pull your attention back to your breath,

Inhaling relaxation,

Exhaling tension.

With each breath,

Allow your awareness to gently hold whatever is there without any judgment,

Pulling your attention towards the sensation of breathing.

You are not your thoughts,

You are the one witnessing them.

They are just clouds drifting and temporary and passing right by.

Allow yourself to settle into this space of quiet witnessing.

The drifting in and out,

Noticing your attention drifting and pulling it back to your breath.

When your mind drifts,

It's perfectly okay,

Bringing your attention back to your breath,

Back to your body,

Back to the here and now in this present moment in time.

Bring to mind the idea of self-nurturance and self-care.

That this is not always a task,

But rather a way of being.

Gentle offerings of kindness to yourself.

An unconditional and loving relationship with yourself.

An act of unconditional positive regard,

A promise,

A commitment to take care of yourself.

Breathe in the awareness that you deserve rest.

Exhale any tension on your out-breath.

Notice your breath rising and falling naturally and how beautiful that is.

That our bodies can do this so gently,

Automatically.

Just notice it.

The breath is an act of self-care.

You deserve peace and calm.

Notice what it's like to take in that idea of allowing peace and calm into your body.

Stillness and quiet into your mind.

Releasing any tension on an out-breath.

You deserve to feel safe and supported.

Notice all the points of contact of your body against the surface beneath you.

Feel yourself supported,

Held.

Let your body sink into that surface.

Notice any points of tightness or tension.

Give yourself permission to let go.

Let these words wash over your entire body as you're taking in this nourishment.

I am worthy of care and love.

I give myself permission to rest and be relaxed.

I honor my body,

My heart.

I am enough just as I am.

Breathe into these words.

Let them really sink in.

Let them become a part of your breath.

I am worthy of care.

I give myself permission to rest and relax.

I honor my body,

My heart,

And my needs.

I am enough just as I am.

You don't need to fix anything or do anything right now.

Simply being here is enough.

In this moment.

In this space.

At this time.

Breathing in relaxation.

Exhaling tension.

Let your body feel heavy.

Sinking deeper into stillness.

Let your thoughts get slower and your mind get quieter.

You are safe here.

You are held and supported.

You are loved.

Imagine you are floating on a soft cloud.

Drifting peacefully through a quiet night sky.

Nothing to hold.

Nothing to carry.

Just floating.

Resting.

Being.

Notice your body soft.

Supported.

At ease.

Slowly breathing in relaxation.

Exhaling tension.

Inhaling relaxation.

Exhaling tension.

Feel your shoulders drop.

Your face is soft.

Your jaw is unclenched.

Noticing your breath rise and fall naturally.

A quiet soothing rhythm.

A quiet soothing rhythm.

That flows in and out.

Now in your mind's eye.

Begin to imagine a beautiful white cloud.

Forming just beneath you.

It's soft and light.

Like cotton and mist woven together.

As you breathe,

You feel the cloud gently lifting you.

There's no effort.

No strain.

Just weightlessness.

Peace.

Contentment.

The cloud cradles your body perfectly.

It's so cozy.

It adjusts to your shape.

It knows exactly how to hold you.

Like a soft embrace from the sky.

Feel yourself floating.

Drifting.

Through a peaceful evening sky.

The air is warm and still.

Everything is quiet.

Except the rhythm of your breath.

Notice your inhale.

And your soothing exhale.

There's nowhere you need to be.

Nothing you need to do.

You can just relax here.

Let go.

And just float here.

Let yourself be carried by this cloud.

See what it's like to just let yourself let go.

And feel safe.

Feel light.

And free.

Everything below you becomes smaller and quieter.

Feel the warmth of being held by this cloud.

The soothing dim lights of the twinkling stars.

You're held by this cozy cloud.

It sways with a peaceful rhythm.

Rocking you to sleep.

Each breath brings you deeper into rest.

Deeper into stillness.

Your thoughts grow softer.

Your body feels heavier.

Your mind gets quieter.

You are being held and completely supported.

You are fully loved.

Your sleep is an act of nourishment and self-care.

As you continue to float,

The cloud drifts and drifts.

Beginning to descend.

It gently brings you to a place of deep,

Nourishing relaxation.

You feel your body fully relaxed.

Notice the softness of the cloud as it holds you up.

You are wrapped and held in comfort.

Your breath is calm.

Your body is still.

Whenever your thoughts drift,

You bring your attention back to your breath.

Inhaling relaxation.

Exhaling tension.

You've arrived at a time and space just for you.

A space for peace.

For warmth.

For deep,

Cozy rest.

You feel the comfort beneath you.

The softness.

Letting your body sink a little deeper with each breath.

Feel the slow,

Soothing breath in.

And the long,

Easy breath out.

Inhaling relaxation.

Exhaling,

Letting go of anything that's on your mind.

No need to fix or figure anything out right now.

Everything can wait.

This is your time to simply be.

Now in your mind's eye,

Begin to imagine yourself in the coziest room you can dream of.

A warm,

Softly lit space just for you.

There's a fire glowing in the fireplace.

Casting a golden light across the room.

The gentle crackling of the fire soothes you.

Like a lullaby.

You're wrapped in your favorite blanket.

Resting in a soft chair that hugs your body just right.

Outside the night is quiet.

The world is still.

And inside your cozy space,

Everything feels safe.

Everything feels soft.

Everything feels peaceful.

There are warm,

Twinkly lights above.

Casting a gentle glow.

You might notice a calming scent.

Lavender and vanilla.

You notice a calming scent.

Lavender and vanilla.

A candle flickers nearby.

Adding to the stillness of this very moment.

You feel completely at ease.

Completely relaxed.

There's nothing to do.

There's nowhere to be.

Just take in this feeling of being held by comfort itself.

With every breath,

Your body relaxes even more.

Your feet are soft and warm.

Legs are heavy and still.

Relaxed and resting.

Your chest rising and falling with ease.

Your face peaceful.

Your jaw unclenched.

Your thoughts drifting away.

Feeling at peace.

Noticing the quiet and calm of the night sky.

Let yourself stay right here.

Let yourself be here right in this moment.

Feel yourself floating in this cozy cocoon of rest.

Feel yourself loved and safe.

Feel yourself at peace.

If sleep comes,

Welcome it.

If your mind wanders,

Gently return to this cozy room.

Return to your breath.

Return to this soft light.

This warmth.

This quiet.

You are safe to let go now.

You are safe to rest.

Feel yourself drifting into the deepest,

Most nourishing rest.

Feel your body carrying the sense of comfort within you.

All throughout your entire body.

Give yourself permission to let go completely now.

Allow yourself to fully relax.

Know that this peaceful state is exactly where you are meant to be right now.

Let it be nourishing.

Let the calm hold you in a safe and restful space.

Let the rhythm of your breath calm you.

Remember that this is your time.

This is your time to rest.

This is your time to release and let go.

You are simply caring for yourself right now.

You are simply being.

There's nothing to change.

Nothing to control.

All you need to do is just observe.

Whenever your thoughts come,

Just allow yourself to focus on your breath.

Just simply notice.

Rest in that space of quiet witnessing.

Whenever your mind drifts,

It's perfectly okay.

Return to your breath.

To your body.

To the here and now.

Your sleep is an act of self-care.

It is an act of kindness to yourself.

You deserve rest.

You deserve peace.

You deserve to feel safe and supported.

You are worthy of self-care.

Give yourself permission to rest.

Honor your body,

Your heart,

Your needs of restful sleep.

Remember that you are enough just as you are.

Let your breath rise and fall naturally.

Let your body sink deeper into stillness and relaxation.

Each breath brings you deeper into rest.

Deeper into stillness.

Your thoughts are growing softer.

Your body is getting heavier.

Your mind is getting quieter.

Right now,

In this moment,

You are being held.

You are being completely supported.

This is a calming space.

It's warm.

It's cozy.

Let yourself continue to settle in.

Feel the comfort around you.

The softness.

The gentleness.

Feel your body sinking deeper with each breath.

Breathing in relaxation.

Breathing out tension.

Exhaling tension.

Feel yourself in this cozy,

Warm space.

Everything is soft.

The golden light fills the room.

The warmth against your skin.

Everything is still.

This space feels so serene.

You feel your body completely at ease.

Give yourself permission to do nothing.

Give yourself permission to be held by comfort.

With every single breath,

You feel your body relaxing even more.

Let yourself stay here.

The feeling of love,

Safety,

Peace surrounds you.

Take in the soft light.

This warmth.

This quiet.

Let yourself take in this coziness.

You are safe to let go now.

You are safe to rest.

You are safe to sleep.

Let yourself continue to drift.

Let the sound of silence,

The rhythm of your breath,

Gently carry you into deep,

Nourishing rest.

May you sleep well.

May you sleep with ease.

And may you always return to this space of inner peace and nurturing self-care.

You can let go now.

You can rest.

You can sleep.

May you drift into the deepest,

Most nourishing rest.

May you wake with feeling renewed and refreshed in the morning.

And may you always carry this sense of comfort within you.

Sleep well.

And good night.