Welcome to this guided sleep meditation.
This practice will help you release tension,
Quiet the mind and ease into a restful sleep.
Find a comfortable position,
Preferably lying in bed.
Close your eyes gently,
Take a deep breath in and out.
Allow your body to begin settling,
Letting go of the day's events.
Now bring your awareness to your breath.
Observe its natural rhythm flowing in and out.
There is nothing to change or force.
Simply notice each inhale and exhale.
Allowing your breath to become slower.
With each exhale,
Feel your body relax a little more.
Now bring your attention to the top of your head.
Slowly scan down through your body,
Noticing any tension and allowing it to dissolve.
Relax your forehead,
Smoothing out any tension.
Let your eyes rest gently in their sockets.
Soften your cheeks and your jaw,
Allowing your mouth to remain slightly open if it feels natural.
Noticing any lingering sensations and allowing them to soften.
Bring your attention to the back of your head,
Releasing any tightness.
Focus to your neck and shoulders.
With each breath,
Feel them becoming lighter,
Releasing any lingering tightness.
Let warmth spread down your arms,
Relaxing your biceps,
Forearms and hands.
Feel your fingers gently curling into a state of rest.
Allow any tension in your fingertips to melt away.
Now shift your focus to your chest.
Notice the gentle rise and fall of your breath,
Allowing your heart space to feel open and at ease.
Your stomach melting away any stiffness.
Let your abdomen expand freely with each inhale,
Release fully with each exhale.
Bring awareness to your spine,
Slowly scanning down from the upper back,
Supported by the surface beneath you.
Feel them settling,
Heavy and supported.
Allow relaxation to flow into your thighs,
Softening them completely.
Let your quadriceps and hamstrings become loose and relaxed.
Your knees release any tension and your lower legs feel warm and at ease.
Move your awareness down to your ankles and feet.
Feel the weight of your feet pressing gently against the surface.
Let go of any last bits of tension,
Feeling them become heavy and fully relaxed.
Imagine a gentle wave of warmth flowing from your head to your toes,
Sweeping away the last traces of effort and tension.
With each breath,
Your body feels more at peace and completely at rest.
Allow yourself to surrender fully to the comfort and stillness.
Now,
Visualize yourself in a peaceful place,
Perhaps a serene beach,
Quiet forest,
Cozy cabin,
Or just in the warm embrace of a loved one.
Imagine the details around you,
The soft sounds,
The comforting air,
The gentle sensations.
Allow yourself to fully immerse in this tranquil space,
Feeling completely safe and at ease.
Silently or softly repeat the following affirmations.
I am safe and at ease.
My body is relaxed and ready for sleep.
I surrender to deep restorative rest.
Now let these words sink in,
Inviting a deeper state of relaxation,
All thoughts and expectations.
As your breath starts to slow naturally,
Your body sinking deeper into relaxation.
Feel yourself gently floating towards sleep.
Simply allow yourself to drift naturally.
