This is a guided meditation for deep sleep and relaxation.
Now let us begin and I invite you to get into a comfortable,
Restful,
Sleeping position and relax.
And gently and slowly close down the eyes.
Just follow my voice.
Now allow your mind and the crown of your head to relax.
Let us move on down to your forehead.
Relax your eyebrows.
Relax your jaw.
Your lips.
The roof of your mouth.
Make your way down to your neck.
Relax your shoulders and the rest of your body.
Now as we do some restorative breathing to reset your body and for a good night's rest,
Imagine that with each inhale,
You are letting yourself float a little higher and higher.
And with each exhale,
You are letting yourself sink deeper and deeper into relaxation as each muscle in your body softens.
Let yourself allow yourself to awake more naturally.
I now invite you to put one hand on your belly and one hand on the top of your chest.
And we are going to do 5 breaths together.
You are going to inhale through the nose and exhale with an open mouth.
And with each inhalation,
Allow yourself to take in as much oxygen and life force energy as possible.
And fill your belly up with air.
And you should feel your belly rise as if you are inflating a balloon with air.
And you are going to hold your breath and without exhaling,
I invite you to take another inhale and fill it to the very top of your lungs.
Notice that these 2 inhales should be distinct even if the second one is smaller than the first inhale.
And allow your exhale to flow out of you for the same amount of time as the 2 inhales took combined.
And feel your belly drop as if you are deflating a balloon in your exhale and feel the gush of air flowing out of your mouth.
Just like this.
Now let us do it together.
We're going to take 5 restorative breaths.
7 Beautiful.
May you soften.
May you surrender.
Now take this moment to scan and observe your body to ensure that you are not holding onto tension and feeling of uneasiness anywhere.
If you do sense that your body is holding onto tension and feeling of uneasiness,
With every inhale,
Allow yourself to breathe into them.
In your exhale,
Allow yourself to release that tension and feeling of uneasiness from your body and let them flow out of you as if your body is purging itself in order to reset and rest.
I now invite you to take some cleansing breaths.
With each cleansing breath,
You are going to do a deep single inhale through the nose and a long open mouth exhale purging all of that tension and feeling of uneasiness out of your body just like this.
Now do these cleansing breaths at your own pace.
Then let's move to the hips.
Beautiful.
Now move your hands away from your body.
Press your arms comfortably at your sides with your palms facing up in order to surrender and to receive this intention of a good night's rest and deep sleep.
And let your feet fall outward.
Now allow your breath to return to its natural rhythm without regulating it and allow life force energy to flow in and through you as it soothes you deeper and deeper into relaxation.
Whatever it is that you still have yet to check off on your to-do list and whatever it is that you are still concerned with,
Keep it outside of this resting space.
In a world that is constantly doing,
Allow yourself to do more of the being and take this moment to connect with your mind,
Body and spirit.
What matters is this present moment,
Just you and your breath.
Allow yourself to unwind and whatever it is that you do for a living,
Just know that at the end of the day,
The position is just a position.
A title is just a title and those things come and go.
Do not place so much emphasis on those things as your inherent value as a human being should not be defined by those external things that are impermanent.
Rather it is really your essence and your values that are important.
Because at the end of your life on Earth,
What truly matters is how beautifully you have lived your life.
Just breathe and relax.
I will now share this poem with you called The Train of Life.
The author is unfortunately unknown but nonetheless,
These words are so beautiful.
Just like the beauty of impermanence,
I love what the analogy of this poem conveys about life and death.
At birth,
We board the train and meet our parents and we believe they will always travel by our side.
As time goes by,
Other people will board the train and they will be significant.
Our siblings,
Friends,
Children and even the love of your life.
However,
At some station,
Our parents will step down from the train,
Leaving us on this journey alone.
Others will step down over time and leave a permanent vacuum.
Some,
However,
Will go so unnoticed that we don't realize they vacated their seats.
This train ride will be full of joy,
Sorrow,
Fantasy,
Expectations,
Hellos,
Goodbyes,
And farewells.
Success consists of having a good relationship with all passengers,
Requiring that we give the best of ourselves.
The mystery to everyone is,
We do not know at which station we ourselves will step down.
So,
We must live in the best way,
Love,
Forget,
And offer the best of who we are.
It is important to do this because when the time comes for us to step down and leave our seat empty,
We should leave behind beautiful memories for those who will continue to travel on the train of life.
I wish you all a joyful journey.
Let those words sink in.
Just breathe and relax.
We will now continue with some sleep affirmations.
I invite you to repeat these affirmations after me or say them silently in your head or you could simply listen or better yet,
You could simply fall asleep.
My mind and my body are ready to rest.
I am in my sanctuary.
I am grateful for my body.
My body is relaxed.
I look forward to tomorrow.
I did my best today.
I am ready to be recharged.
Tomorrow is a new opportunity.
My dreams are a place for positivity and hope only.
I believe in myself.
Sleeping is a natural state for me.
I will enjoy a full night of sleep and will wake up recharged in mind,
Body,
And spirit.
Calming thoughts and optimism will fill my dreams.
I am in a safe space to sleep.
I will let every worry go.
My eyes are tired.
My body and I deserve a good night of rest.
I am thankful for this day,
Grateful for this bed.
And I am looking forward to tomorrow.
Stress and worries cannot control me.
I will let go and be at peace.
I am deserving of a good night of sleep.
I love and accept this body.
I will nourish it through loving thoughts in my dreams tonight.
I am thankful for the opportunities that came my way today.
Now I shall rest.
But my goals are always possible.
I feel myself more at peace with every breath I take.
I deserve good dreams.
Tomorrow I will receive the things I dream about.
I have done enough today.
I am at peace with the universe.
Great things come after a good night of sleep.
I choose sleep,
Rest,
Peace,
And relaxation over stress and worry.
My mindfulness is my priority.
I am proud of myself for today.
Tomorrow will be even better.
I am a beautiful being.
I deserve to sleep.
I am worthy of resting,
Relaxing,
And dreaming.
My good dreams will become a reality.
I choose to stop worrying,
Stressing,
And dwelling on negativity.
I am in a natural wellness state.
My body deserves a good night.
I am healthy and I will thank my body with a good night of rest.
My mind is full.
I am letting go today.
Tomorrow my mind and my body will shine again.
I feel safe in my sleep.
My sleep calms me and recharges me for a better tomorrow.
I love myself,
My mind,
My soul,
And my body are beautiful.
I will attract loving dreams.
I heal through my sleep.
I welcome a peaceful,
Calming,
And gentle night.
With these breaths,
I relieve my mind and my body of all anxiety.
Today is gone.
I am going to sleep at peace.
My mind is in synchronization with the natural state of the universe.
My eyes are closing effortlessly.
I will enjoy an undisturbed night of sleep.
My good night of rest has the power to overcome my fears,
My anxiety,
And my doubts.
I will now confidently rest.
I am confident in my dreams.
I am not defined by my mistakes of today.
I deserve a good night of rest.
I am worthy of tomorrow.
I deserve love.
I deserve peace.
I deserve rest.
I am learning.
I am growing.
I am excited for tomorrow.
I believe in me.
And so it is.
I am not defined by my mistakes of today.
I am ready.
I am ready.
I am ready.
I am ready.
