Welcome to this guided meditation session designed to help you relax and drift peacefully into sleep.
Please find a comfortable position where you can lay down,
Ideally in a dimly lit room.
It's time to let go of the day and welcome the tranquility of the night.
Take a moment to get comfortable.
Lie down on your back or whichever position feels best for you.
Make sure you're warm enough and your head and neck are well supported.
Allow your arms to lay down naturally at your sides,
Slightly apart so they are not touching your body.
As you settle in,
Close your eyes gently,
Inviting your body to relax and unwind.
Take a deep breath in through your nose,
Hold it for a moment,
And then exhale through your mouth,
Letting go of all of the tension in your body,
All of the tension from this day.
Now bring your attention to your feet and imagine a warm,
Soothing energy moving into your toes.
This energy is like a gentle wave washing over your toes,
Relaxing them,
Moving up into the arches of your feet and swirling around your ankles.
Let this energy move like a gentle tide slowly up your legs,
Into your knees,
Your thighs,
Continuing to release any and all tension as it moves.
Take another deep breath and as you exhale,
Visualize this warm energy flowing up into your hips and lower back,
Allowing any tightness to melt away.
Let it continue up into your chest,
Filling your body with relaxation and peace and serenity.
As you continue to breathe slowly and deeply,
Let this warm energy move into your fingers,
Up your hands,
And along your arms.
Feel the release as any tension drains away from your muscles.
Let this warm energy move into your shoulders,
Your neck,
And feel these areas,
Feel them as they begin to relax fully.
With your next deep breath,
Guide this energy up into your face.
Feel it relaxing your jaw,
Your cheeks,
Your eyes,
Your temples,
And your forehead.
Imagine any lines of tension or worry being smoothed away as this energy flows freely throughout your entire body.
Now imagine yourself in a peaceful place,
A place where you feel completely safe and comfortable.
This could be a beach with soft sand and gentle waves.
It could be a quiet forest with leaves rustling in the breeze,
Or any other place that makes you feel completely at ease.
In this place,
Let yourself lay down and relax completely.
You can feel the warmth of relaxation and peace enveloping you.
Continue to breathe in deeply,
And as you breathe out,
Let yourself sink deeper and deeper into relaxation.
You are safe.
You are comfortable.
There is no place you need to be,
And nothing you need to be doing.
It is time for you to rest.
Now,
Slowly count backwards from 10,
With each number allowing yourself to sink deeper and deeper into relaxation.
10,
Feeling the weight of your body against the bed.
9,
Letting go of any remaining thoughts.
8,
More and more relaxed.
7,
Deeper and deeper.
6,
Letting go completely.
5,
Halfway there,
Feeling peaceful and calm.
4,
Surrendering to the weight of sleep.
3,
Almost there.
2,
Your body and mind are at complete rest.
1,
You've arrived.
You've arrived at a peaceful,
Deep sleep.
You are safe,
You are calm,
And you are ready to sleep.
Thank you for joining in this sleep meditation.
Just remember that it's okay to take this time for yourself to rest and rejuvenate your body,
Your mind,
And your soul.
Allow yourself now to drift into a peaceful and restful sleep.
Good night,
And sleep well.
