Welcome to your guided sleep meditation.
Sleep is the foundation of all health and well-being.
It is a sacrosanct space to reset and recharge your batteries.
It is a space and time for your body to heal and your mind to process the day.
As you slip into the sheets and sink into the bed,
Take a moment to acknowledge your intention for going to bed.
Signal to your body that it's time to let go of the day's tension by tensing all the muscles in the whole of your body.
And release all the tension in a long exhale.
Inhale,
Tense,
And exhale and release.
Become aware of the muscles softening and releasing,
Letting go of the residual tension of the day.
Allow your muscles to become aware of the bed doing its job.
Let it hold you up.
You might imagine your whole body is suspended on a bed of clouds,
Soft,
Easeful,
Molding around your form.
Notice the softening and releasing of your shoulders sinking deeper into the pillow.
Signing that release for five,
Four,
Three,
Two,
One.
And exhaling that release.
Five,
Four,
Three,
Two,
One.
With every exhale,
Imagine the weight in your shoulders releasing and sinking into the earth beneath you.
As you feel your body becoming lighter and lighter.
Become aware of the muscles around your neck,
Jaw,
And temple.
And as you allow your head to sink slowly into that soft,
Fluffy pillow,
Become aware of your neck,
The muscles around your neck,
And the weight of your head.
Let the pillow hold you up.
Let the pillow take your head.
Sinking in and releasing and letting go.
Notice your jaw on your next exhale.
Become aware of the tension around your jaw and the muscles.
And on your next breath,
Release the gripping.
Let your teeth separate a little and rest the tongue on the base of your mouth.
Keeping your attention on the muscles around your jaw.
Inhale for five,
Four,
Three,
Two,
One.
And exhale that release for five,
Four,
Three,
Two,
One.
With every inhale and exhale,
Allow your body to know and accept that release.
Become acquainted with it.
Breathing in,
Accepting the relaxation.
Breathing out,
Releasing anything that doesn't serve you.
Notice the muscles around your lips and chin.
On the next exhale,
Release the hold in time with your breath.
Lower your chin.
And as you do,
Notice the ripples of release around your neck and your chest and even your temples.
Allow your chest to soften and open and take in each breath fully and deeply.
Inhaling,
Accepting in that space and relaxation.
Breathing out,
Releasing the day.
On your next inhale,
Become aware of your eyes and your eye sockets.
Feel your eyelids getting heavier and heavier and in heavier.
And in time with the next exhale,
Allow them to lower slowly.
Conscious that your eyes are now saying goodbye to the day.
Leaving behind the memories,
The thoughts,
The impressions.
Inhaling,
Feeling the space,
The silence,
Shifting to the shadows of the night.
Being aware of your arms,
Feel the weight of the arms sinking further into the head.
Become aware of any hidden tension.
And on the exhale,
Allow that tension to be released down to the earth beneath you.
And when you breathe in,
Feel the lightness of being.
Feeling at ease that you feel in your bed.
Feel the contact of the bedding meeting your skin.
Become aware of your torso.
Become aware of the wave-like motion of your breath.
Allow yourself to become seduced by it.
Breathing in,
Washing up.
Breathing out,
Releasing,
Melting deeper into the bed.
Breathing in,
You are feeling safe.
Breathing out,
You are at peace.
Breathing in,
You are safe.
Breathing out,
You are at peace.
Letting your breath now to fall into its natural flow,
Smooth,
Comforting.
And if any thoughts arise,
Any memories,
Any impressions,
Just use that breath to wash them away.
Push them to the edge of your awareness and let them melt and fizzle out.
Feeling that your bed is the safe haven,
That special place,
That bubble of peace.
Letting your breath now to fall into its natural flow,
Smooth,
Comforting.
And if any thoughts arise,
Any memories,
Just use that breath to wash them away.
And if any thoughts arise,
Any memories,
Just use that breath to wash them away.
And if any thoughts arise,
Any memories,
Just use that breath to wash them away.
And if any thoughts arise,
Any memories,
Just use that breath to wash them away.
And if any thoughts arise,
Any memories,
Just use that breath to wash them away.
And if any thoughts arise,
Any memories,
Just use that breath to wash them away.
And if any thoughts arise,
Any memories,
Just use that breath to wash them away.
And if any thoughts arise,
Any memories,
Just use that breath to wash them away.
And if any thoughts arise,
Any memories,
Just use that breath to wash them away.
And if any thoughts arise,
Any memories,
Just use that breath to wash them away.
