Welcome to this sleep meditation.
Make yourself comfortable in bed.
Adjust your pillows,
Your blankets,
And let your body find its natural sleeping position.
Close your eyes.
Take a deep breath in and release with a long,
Slow exhale.
Let your body begin to sink into the mattress beneath you.
You don't need to do anything else tonight.
The day is complete.
Take another slow breath in and out.
With each exhale,
Feel yourself settling deeper,
Heavier,
More relaxed.
We'll move through your body now,
Releasing tension wherever it hides.
Begin at the top of your head.
Notice any tightness in your scalp and let it soften.
Move to your forehead.
Smooth out any furrows.
Let all the thinking relax.
Your eyes,
Heavy and still.
No more seeing needed tonight.
Your cheeks,
Your jaw.
Let your mouth fall slightly open.
Release any clenching.
Your neck,
Soft and supported.
Your shoulders dropping away from your ears.
Nothing to carry right now.
Your arms,
From shoulders to elbows.
Elbows to wrists.
Wrists to fingertips.
Heavy,
Relaxed,
Sinking into the bed.
Your chest,
Rising and falling with easy breath.
No effort required.
Your belly,
Soft and open,
Letting go of any holding.
Your lower back,
Melting into the mattress.
Your hips,
Releasing.
Your thighs,
Heavy and warm.
Your knees,
Your calves,
Your ankles.
Your feet,
Your toes,
Completely relaxed.
Your entire body now is deeply relaxed,
Heavy,
Supported,
At peace.
Imagine yourself floating gently,
Weightlessly,
Perhaps on a soft cloud or a calm,
Warm ocean.
Or simply suspended in peaceful darkness.
There is no up or down.
No effort needed to stay here.
You are completely held.
With each breath,
You drift a little deeper into relaxation.
Breathing in,
Peace.
Breathing out,
Letting go.
Breathing in,
Peace.
Breathing out,
Letting go.
I'm going to give you a few minutes to just breathe in this way.
There is nowhere you need to be.
Nothing you need to do.
The day is behind you now.
Tomorrow will take care of itself.
Right now,
There is only rest.
My voice will grow softer now,
Guiding you deeper into sleep.
You may already be drifting off,
And that's perfect.
If some thoughts come,
Let them pass like clouds.
No need to follow them.
Just breath.
Just rest.
Just peace.
Sinking deeper and deeper into calm.
Safe.
Held.
At peace.
Sleep now.
Rest well.
