Guided Meditation For Deep Sleep:Anxiety Release

Hello,

My name is Angela Rose.

Today's meditation is designed to help you fall asleep and stay sleeping through the night.

I invite you to get really comfortable.

Maybe that means laying down,

Placing a pillow under your knees,

Wrapping a blanket around you,

Whatever feels right for you.

And on your next inhale,

I want you to tighten up your whole body from your head all the way down to your toes.

Tighten every muscle.

Make fists,

Make a face.

Pause for as long as you can.

And on your exhale,

Fully relax,

Let go,

Taking a nice exhale out of your mouth.

Inhale,

Squeeze your whole body.

Pause.

And when it feels right for you,

Exhale and fully let go.

One more time on your inhale,

Fully tighten your whole body.

And exhale,

Fully relax and let go.

Whenever you have a thought,

Come back to slowing and deepening your breath,

Imagining your breath traveling in your body,

Coming in through the top of your head,

Filling your body with peace and love.

And on your exhale,

Imagining it flowing back out,

Taking with it anything no longer serving you,

Taking away worry,

Washing away stress or the feeling of anxiety.

And for this time together,

I'm here to support you.

I want you to imagine placing all of your worries,

All of your thoughts and fears inside of a suitcase.

And just imagine setting the suitcase down beside you.

And allowing your higher power to take over that suitcase just for our time together,

Knowing you can come back to it later.

But for right now,

Just being with yourself.

Come back to your breath,

Focusing on your breath.

Place your left hand on your heart and your right hand on your stomach.

And check in with your breath.

Is your one hand expanding more than the other?

Allow the right hand on your stomach to expand like a hot air balloon rising up to the sky as you bring your breath to the area right between your hips,

Opening up space in your body.

You are safe here to feel and be open.

You are safe here to experience emotion and how you feel.

You are safe here to feel and experience how your body feels.

We are not trying to change anything.

We are here just to be.

To honor what's coming up.

And to be gentle with ourselves.

And we're going to repeat this mantra three times together.

So take in a nice deep inhale through your nose.

And as you exhale,

Repeat in your mind or out loud,

I am okay right where I am.

Inhale through your nose.

And as you exhale,

Repeat I am okay right where I am.

Inhale through your nose.

Exhale out of your mouth.

I am okay right where I am.

Your job right now is to not do anything about how you feel,

But to nurture it.

Like nurturing a young child who needs you.

The inner child within you feels safe to come to you for this gentle nurturing.

Imagine hugging your inner child.

Imagine hugging yourself.

The part of you that feels worried or scared or anxious.

Tell your inner child what it needs to hear right now in this moment.

And just be with that.

Be with that message right now.

Let it soak in.

I'm going to name different parts of the body.

And as I name each part,

Imagine this beautiful light landing on each body part that I name.

Blessing you with peace and joy and love and light.

Bring your awareness to your forehead.

Wiggle your forehead up and down.

And let it become soft.

Bring your awareness to your eyes.

And even though your eyes are closed,

Just notice what you notice.

Notice the colors and the shapes you see.

And relax the muscles around your eyes.

Notice any smells.

Relax your jaw.

And let the tip of your tongue rest on the area between your upper gums and your upper teeth.

Tune in to the sounds you hear up close and in the distance.

Relax your throat.

Roll your shoulders down and back,

Imagining you're tucking your angel wings in behind you.

Feel your chest and your heart open.

Bring your awareness to your stomach.

Feeling your stomach open with each breath.

Bring your awareness to your hips and the area between your hips.

Relaxing all the muscles.

Bring your awareness to your right arm.

Your right hand.

Your left arm.

Your left hand.

Your right leg.

Right foot.

Left leg.

Left foot.

The whole front side of your body.

The full back side of your body.

Feeling your body very heavy.

Allow the bed to fully support you and to hold you.

You are safe right where you are.

You are safe right where you are.

Feeling your body becoming very light.

If there's any areas of tension left in your body,

See if you can bring your breath to that area and open up space.

Think of one thing that makes you smile in this world.

Maybe it's as simple as your cup of coffee in the morning or tea.

Or maybe it's your soft pillow.

And imagine sending that thing love.

Think of a sound that you love to hear.

And send that your love.

Think of a smell that you love to smell.

And send it your love.

Bring to your mind someone that loves and supports you no matter what.

And send them your love.

Bring to your mind something that you are proud of yourself for.

Maybe this is something from a long time ago or recent.

And send yourself your love.

In the center of your chest,

Imagine a beautiful flower.

And with every inhale the flower grows bigger and bigger,

Hugging and loving every cell in your body.

Filling every cell with love and light.

Imagine what color the flower is.

How does it smell?

What does it look like to you?

And as the flower grows bigger and bigger,

It fills your whole body with its essence.

You notice a slight warm rain that is falling on your body,

Washing away of anything no longer serving you.

And the flower just keeps getting bigger and bigger,

More colorful,

More expansive,

More freeing.

The rain washing away,

Starting from the top of your head,

Flowing down to the tips of your toes.

Take three deep breaths,

Inhaling through your nose,

Exhaling out of your mouth.

And bring that big,

Expansive flower and imagine it smaller in your chest until it is a dim light and you know that you can expand on it anytime that feels good to you.

Come back into your body.

Maybe you decide to move your fingers and toes,

Waking your body up,

Or maybe you decide to lay there in stillness,

Allowing the world to support you,

Allowing your bed to support you right now.

Repeat silently in your mind,

I am okay right where I am.

Enjoy the next few minutes and do the next best loving thing that you need for you.

I believe in you.

Keep shining.

Take three deep breaths,

Inhaling through your nose,

Exhaling out of your mouth.

And bring that big,

Expansive flower and imagine it smaller in your chest until it is a dim light and you know that you can expand on it anytime that feels good to you.

Come back into your body.

Maybe you decide to move your fingers and toes,

Awakening your body right now.

I believe in you.

Keep shining.

I believe in you.

I believe in you.

I believe in you.

I believe in you.

I believe in you.

I believe in you.

I believe in you.

I believe in you.

I believe in you.

I believe in you.

I believe in you.

I believe in you.

I believe in you.