Welcome to this deep sleep and restorative meditation.
This is your time to slow down,
Soften and let the day fall away.
To get started,
Find a comfortable position lying down.
Allow your body to rest fully into the surface beneath you.
Let your arms and legs be heavy.
Let your breath find a natural rhythm.
There's nothing to do,
There's nowhere to be.
All you need to do is rest.
Take a slow deep breath in through your nose and exhale slowly through your mouth.
Again,
Breathe in through your nose and exhale slowly.
Breathe in calm and exhale any tension that's ready to leave your body.
Begin by bringing your attention to the crown of your head.
Imagine a soft wave of relaxation blowing down from the top of your head.
Blowing through your scalp,
Over your forehead and clenching the small muscles around your eyes.
Let your jaw relax,
Let your tongue rest gently in your mouth.
Your face softens completely.
Now feel that wave travel down through your neck and shoulders.
If you've been carrying the weight of the day here,
Imagine it now slowly melting away.
Your shoulders sink back and down.
Your arms feel heavier and softer.
Your hand opens slightly,
Releasing any tension that you're holding.
Let the relaxation move through your chest.
Notice your breath smooth and steady.
Your heart beating gently beneath your ribs.
Move your awareness down to your stomach.
Let it rise and fall naturally with your breath.
With every exhale,
Feel your whole abdomen softening,
Releasing any tension.
Releasing the pressure of thoughts,
Emotions and now the wave of calm travels down through your hips.
Loosening,
Letting go.
Your legs grow heavy,
Your feet relaxed.
From the crown of your head to the soles of your feet,
Your entire body is now calm and safe.
Now imagine yourself standing at the edge of a quiet night sky.
It's soft,
Velvety and endless.
Above you,
Stars shimmer gently.
Each one pulsing with a peaceful light.
As you breathe in,
Imagine that light travelling into your body.
It's calm to every sound.
Soothing your mind,
Relaxing your body.
With every exhale,
You release anything that does not serve your peaceful rest.
Let go of the stories of the day,
The lists,
The noise.
They drift away into the darkness like a gentle mist.
If thoughts appear,
Simply notice them and then imagine placing them on a small cloud and watching them float off into the distance.
Remember,
You don't need to chase or fix anything right now.
Everything can wait until tomorrow.
Your only job now is to be.
You allow yourself to soften and allow yourself time to restore.
Begin now to soften deeply into your breath.
Feel your body resting deeply.
Fully supported.
Know that while you sleep tonight,
Your body will restore itself.
Your mind will find clarity.
Your nervous system will unwind and repair whilst you sleep.
Repeat quietly in your mind,
I am calm.
I am safe.
And I am resting deeply.
Allow these words to echo softly within you.
Settle further into your body.
You are now ready for sleep.
Carry this peace with you through until tomorrow.
Good night and sweet dreams.
