Hello,
I'm Rhys Jones and welcome to this Sleep Talk Down meditation.
For the next 30 minutes,
I'll be guiding you through the process of relaxing your mind in preparation for sleep.
This isn't a meditation in the typical sense as it's recommended you listen to it whilst lying down on your bed,
Rather than sitting up.
The techniques used in it,
However,
Will be familiar to you if you've ever listened to a traditional guided meditation.
The only real differences being the position you adopt whilst listening to it and the end goal.
In other words,
When you inevitably feel yourself drifting off,
Don't hesitate to follow that feeling.
That is,
In fact,
The entire point of this recording.
Follow my words until you begin to feel drowsy.
At which point,
Follow that feeling into sleep.
And so,
I'll give you the next minute or two to prepare yourself for bed.
Turn off your lights,
Draw your curtains,
And get comfortable.
Make sure that the next few hours will be entirely undisturbed.
Then when my voice returns shortly,
The sleep talk down meditation will begin.
Today,
We'll be doing a visualisation meditation.
The goal here being to conjure up a selection of images that you find calming and relaxing.
And then,
Exploring said images to induce a state of sleepiness.
These images could be anything.
Something made up and fanciful,
Or something inspired by a real memory.
Or perhaps a merging of the two.
Anything that cultivates a sense of peace within you can work here.
Therefore,
You should feel free to get creative with what you choose.
And so,
I'll give you a minute or two to do exactly that now.
And when my voice returns again,
Be imagining a relaxing scene within your mind's eye.
And then,
When my voice returns again,
Be imagining a relaxing scene within your mind's eye.
And then,
When my voice returns again,
Be imagining a relaxing scene within your mind's eye.
And then,
When my voice returns again,
Be imagining a relaxing scene within your mind's eye.
And then,
When my voice returns again,
Be imagining a relaxing scene within your mind's eye.
And then,
When my voice returns again,
Be imagining a relaxing scene within your mind's eye.
And then,
When my voice returns again,
Be imagining a relaxing scene within your mind's eye.
Your visualization meditation is now underway.
What exactly you're visualizing is up to you,
Of course.
You might be imagining lying on a beach,
Soaking up the rays of the sun,
Listening to the sounds of the waves lapping at the shore,
And smelling the sea air.
Or perhaps you're imagining your favorite houseplant sitting by an open window in your kitchen,
Gently swaying in the breeze.
Or maybe you're imagining sitting on a balcony on a warm summer night,
Looking out at a beautiful city skyline.
Whatever it is you're imagining,
Lie here with it now,
Allowing it to soothe you and relax you,
Feeling cozy and safe.
And then,
When your voice returns again,
Be imagining a relaxing scene within your mind's eye.
And then,
When your voice returns again,
Be imagining lying on a beach,
Soaking up the rays of the sun,
Listening to the sounds of the waves lapping at the shore,
And smelling the sea air.
Or perhaps you're imagining lying on a balcony on a warm summer night,
Listening to the sounds of the waves lapping at the shore,
And smelling the sea air.
And remember,
Whenever you're ready to fall asleep,
Allow yourself to do that.
At any moment,
That wave might sweep over you.
And that's a good thing.
Follow it when it comes.
Do not resist it.
And if you're not quite there yet,
That's okay too.
You immersing yourself in the rich imagery of your visualization,
Exploring it,
Appreciating it,
Letting it lull you closer and closer towards sleep.
In this space is nothing but serenity.
Thanks.
You you And if you feel your mind has wandered away from the visualization Now's the perfect chance to gently bring yourself back to it Let the imagery reinvigorate itself with color and richness Let all the details come back into focus and Really allow yourself to connect with the emotions behind the visualization Bathing in the sensory stimuli What are you seeing?
What are you feeling?
What are you smelling?
Tune into all of your senses here and explore the bounty you you you If you're enjoying your current visualization,
Then please feel free to continue with it Or if you're feeling ready to move on do that You're not restricted to just one visualization here So maybe you want to experiment with a new scene Maybe you're walking through a lush forest now or Sitting on a bench in your own private walled-off garden Or maybe it's not a scene at all,
But a calming pattern instead a fractal perhaps Maybe a paisley or floral design Whatever it is Bring it to mind now and allow the sight of it to soothe you You You You There is so much to explore here Environments Memories Patterns a snapshot of serenity Even a simple color can bring you deep relief Sometimes I like to imagine my entire visual feel taken up by a soft shade of cream for example Others like to imagine a calming blue or green Whatever works for you Works for you Works for you,
There's no need to limit yourself with your creativity here If you find it soothing Allow your mind To gently explore it You You You And whenever you feel your mind Wandering away from these soothing visualizations And into worried thoughts about the day just gone or the day ahead Gently bring yourself back To the place where you belong There's time for all those other thoughts later on but not right now Now is dedicated exclusively to peace and relaxation So anchor your mind back on the visualization Reminding yourself that this is where you want to be this is where you belong This is where you've always belonged So So So Think of this as a mental vacation of sorts After a busy day you deserve this To come home To wind down And to explore the cathedral of your mind This is your getaway And there is deep peace to be found here Any stress and tension has left you your body and mind alike And all that remains now Is the soothing visualization You are immersed in its calming influence Venturing into the realm of sleep So So So So So And remember that this space is available to you whenever you need it Not just now here in bed preparing for sleep But during the day too You can find a private space Close your eyes And visit one of your special places Whatever that may be Be it watching clouds float by Or experiencing a desert twilight Or swimming in the ocean Whatever scene calms you the most Is available to you Always So Remember that And use it in your moments of need And let the knowing of its availability Infuse a sense of security Into all moments Of your day So So So So So So So So You are now in a state of supreme relaxation Fully at ease This visualization meditation has either lulled you into sleep Or brought you right to the edge of it Either way What awaits you now Is a night Of restoration And dreaming It's time for your body and mind to heal And so with that I draw this session to a close Sleep well And we'll talk again soon Thank you for watching Be it watching clouds float by Or experiencing a desert twilight Or a desert twilight Or a desert twilight Whatever scene calms you the most Is available to you Always So So So So So So So You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You
