Welcome to Lasting Impact.
I'm Laura Hayes,
And we're here for a 10-minute sleep meditation.
Tonight we'll focus on gently letting go of thoughts,
Worries,
And to-do lists,
Creating space for deep relaxation and restful sleep.
So take a moment to get comfortable,
Whether you're lying down or reclining.
Allow your body to fully relax into the surface beneath you.
And let's begin by taking in a few deep breaths.
Breathe in deeply through your nose,
And gently exhale through your mouth.
And again,
Inhale,
And exhale.
And let's take one more deep breath like that,
Breathing in,
And a big exhale out,
Releasing any tension.
Now let your breathing settle into a natural rhythm,
Soft and effortless,
And bring your attention to your body.
Feel the weight of your body being fully supported by the surface beneath you.
Begin at the top of your head.
Notice any tension in your forehead,
That space between your eyes,
Your jaw,
Your neck,
And allow it to soften.
Let your shoulders gently drop,
As if they're melting into the surface beneath you.
As you breathe,
Feel the relaxation flow down your arms,
Through your hands,
And to your fingertips.
Move your awareness to your chest,
And your belly,
Letting each breath bring a sense of calm.
Now release any tension in your hips,
Your legs,
And your feet.
And with each exhale,
Feel your body sinking deeper into relaxation.
Your body is fully at ease,
And your mind is ready to gently let go of the day.
Imagine now that you're standing in a quiet,
Comfortable room,
And in front of you is a box.
This is your thought box,
And this box is special.
It's designed to hold all of your thoughts,
Your worries,
Your to-do lists,
Safely and securely until you're ready to come back to them.
Take a moment and just observe your box.
What does it look like?
Is it made of wood,
Or plastic,
Metal,
Something else?
Does it have designs on it?
Or is it simple and clean?
Picture your box clearly in your mind.
Now think of any thoughts or worries lingering in your mind.
Maybe you're replaying events from today,
Or perhaps you're planning for tomorrow.
One by one,
Visualize placing each thought into the box.
See yourself gently lifting the thought from your mind.
Hold it briefly in your hands,
And then place it intentionally into the box.
And feel the weight of that thought leaving you as you place it inside.
If you have a to-do list running through your mind,
Imagine yourself writing it down on a piece of paper,
And then folding it neatly,
And tucking that too safely into the box.
Each time you place a thought or worry into the box,
Feel your mind becoming a little lighter,
More spacious,
More at ease.
And if new thoughts pop up,
That's okay.
Just gently acknowledge them,
And then imagine placing those in the box too.
And know that the box will keep everything safe until you're ready to return to it.
Now when your box feels full,
Just take a moment and close the lid.
You might even feel a soft click as it closes shut,
Signaling that those thoughts are now contained,
And no longer need your attention tonight.
Now visualize yourself picking up the box,
Or perhaps you're dragging it or pushing it over toward a closet nearby.
And this closet is a peaceful,
Quiet space meant just for you.
Place the box gently into the closet,
Maybe on a shelf inside.
And then close the closet door,
Knowing that your thoughts,
Your worries,
And your plans are all stored safely,
Ready for you when the time is right.
Now take a deep breath in,
And as you exhale,
Feel a sense of lightness and relief wash over you.
You have done everything you need to do for now.
Now step away from the closet,
And return to your comfortable space.
Feel the calm and quiet of the room around you,
And notice how your body feels a bit lighter,
More relaxed.
Your mind is at rest,
And so are you.
Now return your focus back toward your breath,
Feeling your chest rise and fall with each inhale and exhale.
Letting your breath flow effortlessly in and out.
Feel supported by the surface beneath you,
And each exhale brings you closer to sleep.
As you breathe out,
Let your physical body sink more deeply,
Supported and safe in your surroundings.
With each breath,
Feel yourself drifting deeper into relaxation,
Deeper into peace,
And closer to sleep.
You are safe,
You are calm,
And you are ready to rest.
Let go completely,
And allow yourself to drift into a deep,
Peaceful sleep.
Thank you for sharing your time with me tonight.
Until next time.
