It's time to unwind and get you ready for a deep,
Restful sleep.
I will be semi-guiding you through meditation designed to help you fall asleep.
Let's begin.
Find a comfortable sleep position.
It may help you to stretch out your legs and arms.
I'll give you a moment to get settled,
Have a nice stretch,
And find that comfy spot in your nice,
Warm bed.
Now that you feel comfortable,
Let's take a nice,
Deep breath together.
In through the nose,
Hold for one,
And out through the mouth.
Ready?
Deep breath in,
Hold,
And out.
Deep breath in,
One,
Two,
Three,
Hold,
And out.
Three,
Two,
One.
On this next third breath,
As we breathe out,
We're going to gently close our eyes.
Deep breath in,
Hold,
And out.
Close those eyes.
Just keep your breath slow and gentle.
Slow and gentle deep breaths help drop your heart rate,
Steady your pulse,
And make you calm.
And this is a nice,
Calm,
Safe place.
With each inhale,
Breathe in peace.
With each exhale,
Sink deeper into your bed.
Breathe in,
Hold,
And breathe out.
Three,
Two,
One.
Breathe in for one,
Two,
Three,
Hold,
And breathe out for three,
Two,
One.
In for one,
Two,
Three.
Out for three,
Two,
One.
Keep breathing just like that at your own steady pace.
You have full permission to fully relax.
You have permission to leave the day behind you.
You have permission to turn off your mind.
You have permission to let your brain and body sleep.
In and out.
In and out.
Take it up your body slowly.
As you breathe in and out,
Now feel your calves sink into your bed.
The backs of your knees.
Your thighs.
Slowly sinking into your sheets.
Your hands,
Wherever they're resting,
They're sinking too.
And your wrists.
Now let it travel up your arms as they too sink into the bed.
Breathe out and feel yourself melt into the bed.
Your hips,
Your stomach,
They're melting into your bed.
Your chest sinking.
Your back sinking.
Your shoulders relaxing,
Sinking.
Your neck,
Release back into your bed.
Your throat,
Release the tension in your throat.
Deep breath in,
Deep breath out.
Your jaw,
Let it relax.
Your cheeks.
Your forehead,
Let your forehead relax.
Your temples,
Relax.
Feel the relaxation creep into the tip top of your head.
Your head is slowly sinking into your pillow.
Deep breath in,
Deep breath out,
Sink.
Your entire body is absorbed with pure calm.
Deep breath in.
Deep breath out.
Your eyelids are heavy.
Your body is heavy.
It's heavy with sleep.
Breathe in,
Breathe out.
You are so far away.
You are ready to surrender to sleep in your nice warm bed.
You are melted into the warmth of this bed.
You earned a long,
Deep sleep.
Deep breath in,
Deep breath out.
Good night.
