Hello,
Welcome to this visualization meditation for deep sleep.
If you haven't already,
Find a comfortable position lying down on your back.
Rest your hands wherever feels good,
And then allow your eyes to gently close.
Let's take three deep inhales and slow exhales together,
So empty any air out,
And big slow breath in,
Really filling the belly with air.
Hold the breath at the top for three,
Two,
One,
And slowly exhale.
Again,
Long deep inhale,
Imagining oxygen moving into every inch and cell of the body.
Holding at the top while still keeping the body relaxed for three,
Two,
One.
Let it out,
Maybe with a sigh or some noise.
Last one,
Deep breath in.
Hold for three,
Two,
One,
And big sigh or let something go on the exhale.
Beautiful.
You can let your breath fall back into its natural rhythm.
Go ahead and take your awareness to the top of the head,
And we're going to start slowly moving our attention down the body,
Releasing any tension you may be holding,
Anywhere you may be gripping or tightening.
So starting at the top of the head and moving down,
Softening the forehead,
Allowing the mind to quiet behind it,
Feeling the eyes really rest,
The cheeks soften,
The jaw maybe unclenching,
Maybe even yawning here.
And then moving down the neck and throat,
Down to the shoulders,
Allowing any tension to melt away from the shoulders and back,
Maybe releasing something you've been caring.
And continue making your way on your own time all the way down to the fingertips and toes,
Allowing every part of the body to soften and relax,
Knowing that just by having your attention there,
That part of the body relaxes.
There's nothing else you need to do.
Beautiful.
Now begin to visualize that you're driving down a long,
Peaceful country road in the dark of night.
With every mile,
You're traveling further out into the seclusion of nature.
You can see your headlights beaming through the crisp darkness,
Illuminating the road in front of you.
As you drive,
You become more and more relaxed,
Enjoying the smooth ride of the car.
No one passes you by and it seems like the entire road belongs solely to you.
You can see glowing city lights fading into the distance behind you,
And all you can hear are the sounds of crickets passing through your open windows.
Now you slow down to turn right and make your way down a charming dirt road.
You're going deep into nature,
Feeling safe and serene.
And then you come to a wide and secluded spot.
It's a perfectly cleared area that's big enough to allow a full,
Incredible view of the night sky.
You park your car in the grass,
And when the headlights turn off and you get out of the car,
Your eyes start to adjust to the darkness.
And then you see it,
The night sky brimming with stars.
You can see more white lights in the sky than you have ever been able to before.
It looks like glitter pouring from above.
Take a cozy blanket from your car and lay it down in the grass so you can restfully gaze up at the night sky,
Watching the flickering of the stars and listening to the chirping of the crickets.
You feel connected and peaceful.
There's nothing here to disturb you,
And nothing you need to do here.
Take a deep breath in through the nose,
Smelling the fragrant scent of nature.
Every breath allows for any feelings of stress or worry to gently and easily melt away.
And now just enjoy the silence for a couple minutes.
Beautiful.
Notice the soft grass below your blanket.
Can you feel the earth supporting you and helping you to feel grounded?
In this peaceful place,
There is nothing you need to do.
You can simply rest.
Go ahead and take a moment to express gratitude for anything from the day,
Big or small.
Beautiful.
And now looking back up at the night sky glittering with stars,
Set an intention for your day tomorrow.
It could be just one word you want to embody or something more specific.
Beautiful.
Know that it is done and now there's nothing more you need to do today.
You can now drift off into a deep restful sleep so that you can wake up refreshed and feeling good tomorrow.
Allow your mind and body to completely quiet and soften now.
Maybe whispering to yourself goodnight before easily falling asleep.
Sweet dreams my friend.
