Welcome to your guided meditation on deep restful sleep.
You may listen to this meditation lying in bed or lying on the floor.
Find somewhere comfortable and simply close your eyes and relax.
Take a nice deep breath in through the nose.
Feel the belly and then the chest with air and out through the mouth.
In through the nose and out through the mouth.
In through the nose and out through the mouth.
Now allow your breathing to fall into a normal rhythm and pattern.
Simply watch your breathing.
Pay attention as your chest rises and falls.
As thoughts begin to arise,
Simply allow them to pass by.
Do not judge them.
Do not feed them.
Simply observe them and smile.
If the thoughts should begin to take over,
Recognize this moment and bring your awareness back to your breathing.
Breathe.
I want you to begin by feeling your back,
Your shoulders,
The back of your head and your neck,
Your hips,
The back of your legs and calves and your heels,
The back of your arms,
Your hands connected to the bed or the floor.
As we breathe,
We are slowly going to melt into one.
Relax the face muscles,
Your eyebrows,
Your forehead,
The cheekbones and the jaw.
Relax the ears.
Let your head sink into the floor or the bed.
Allow that relaxation to go down your neck,
Dropping your shoulders,
Releasing the tension from your traps.
Your upper back sinks even further.
Your arms melt into the floor or the bed.
Breathe.
Allow your torso to fully relax.
Your hips,
The back of your legs and your calves and your heels,
All connecting,
All tension released.
Allow your mouth to slightly open and your tongue to sit right behind the teeth on the roof of your mouth.
With every breath,
You fall deeper and deeper into relaxation.
With every exhale,
You release more and more tension.
Breathe.
As you become one with the floor or the bed,
You no longer feel your own weight.
All you feel is energy that's as light as a feather.
Don't force it.
Just let it be.
Breathe.
And go deeper and deeper.
Relax.
Breathe.
Melt further.
Lighter.
Let go.
Allow yourself to drift.
The dreamland awaits you.
Breathe.
Relax.
Deeper.
You are completely relaxed.
From head to toe.
Your energy is light.
Your breathing is shallow.
Breathe and relax.
Breathe and relax.
Deeper.
Deeper.
Breathe and relax.
