Good evening and welcome to this overnight sleep music meditation.
You're about to settle into a night of rest,
Supported by gentle sleep music that will stay with you for many hours.
This track is designed to help you fall asleep naturally,
Stay asleep and allow your body and mind to unwind.
The music will be here throughout the night,
Offering a steady calming presence so your nervous system can soften and your body can rest deeply.
If you're already lying in bed,
Allow yourself to settle just a little more.
Feel the support beneath you,
The weight of your body being held.
This is your time for rest.
Now take a slow breath in through your nose and gently sigh it out through the mouth.
Let's do that again.
Breathing in through the nose and softly letting go.
One more time.
Now allow your breathing to return to its own natural rhythm.
You don't need to guide it.
Your body already knows how to breathe itself into sleep.
Now bring gentle awareness to your feet.
Notice the heels,
The soles of the feet,
The toes.
You don't need to move them,
Just sense them.
Let the feet soften as if they are becoming heavier,
More at ease.
Gently move your awareness into the legs,
Your knees,
Your thighs.
Allow the legs to sink down into the bed a little more,
Supported and relaxed.
Feel into the hips and your lower back.
Let this area rest.
There is nothing to hold here.
Bring awareness to your belly.
Notice the natural rise and fall of the breath.
With each exhale,
Allow the belly to soften a little more.
Feel the chest and upper back,
The shoulders melting away from the ears,
The arms resting heavily by your sides.
Hands are relaxed,
Your fingers are loose.
Soften your neck and clench your jaw.
Let your tongue rest in your mouth,
Your eyes becoming heavy,
Your forehead smooth.
Now feel your body as a whole,
Resting as one,
Breathing,
Held,
Safe.
And from here,
You don't need to follow my words anymore.
The music will continue through the night,
Supporting deep rest.
You may drift in and out of awareness or you may sleep deeply.
However your night unfolds is perfectly fine.
If thoughts come,
You don't need to engage with them.
You can always return to the feeling of the bed beneath you or the gentle sound supporting your rest.
You are free to sleep now.
Good morning.
If you are awake or slowly beginning to wake,
This moment is for you.
There is no rush to get up,
No need to do anything yet.
Just notice the feeling of the bed beneath you,
The warmth of your body,
The quiet of this moment.
Now gently bring your awareness back into your body,
Into your feet,
Your legs,
Your belly,
Your chest,
Your arms,
Hands and fingers,
Your neck,
Your face.
You might notice a deeper breath,
A small stretch,
A natural movement.
Just let your body lead.
Take a moment to sense how you feel after this night of rest.
There's nothing to judge,
Just noticing.
And before you begin your day,
You might set a simple intention.
For example,
To move through the day with a little more ease,
A little more steadiness,
A little more care.
Just set the intention that comes up in this moment.
And whenever you're ready,
You can gently open your eyes,
Allowing the light to come in and this sense of rest with you throughout the day.
The body remembers.
Thank you for listening to this meditation and wishing you a wonderful day.
