Hello,
My name is Carla and this is a guided meditation to help you drift gently into sleep.
Begin by preparing your space.
Make sure the house is locked and you have water next to your bed.
Switch off the lights and ensure everything is ready and there is nothing to distract your thoughts.
Find your comfortable sleeping position.
At any point in this meditation,
Feel free to let go of the active listening and to drift gently off to sleep.
Take a moment to scan the body.
Just simply become aware of the places of tension and of ease.
Simply observe without judgement.
Become aware of the breath.
Allow the breath to deepen and slow.
Become aware of the rise and the fall of the stomach.
Track the breath as it moves gently through the body.
Take in a deep breath and squeeze every muscle in the body as you hold the breath.
Include the muscles of the face and the feet,
The back,
The hands and the arms.
And on the exhale,
Release and let go.
We'll do three of these.
Inhale and squeeze every muscle,
Hold,
Hold and let it go,
Releasing any tension.
Let's go again.
Take another deep breath in and hold while squeezing all of the muscles in the body,
Tighter and tighter,
Just a little longer and letting go.
Once more,
Take a deep breath in and squeeze and tense all of the muscles in the body.
Squeeze and release on the exhale.
Imagine now that there is a ball of soft blue light forming at the base of your feet.
This is a light of healing and relaxation.
It comes to calm and ease your body,
Mind and spirit.
Allow that light to begin to enter in at your feet as you breathe in deeply.
Allow the breath to be natural instead of forced.
Feel your feet relaxing and releasing as this energy enters in.
Feel the gentle warming and cooling of the light.
Allow that light to move slowly up the ankles as you breathe in,
Allowing the breath to direct that light into the body.
Simply allow the light to work its magic.
Grant yourself permission to let go and release any tension.
Observe as the light slowly travels up the calf muscles and shins as you breathe in and let go.
Breathe the light into the knees and release upon the exhale.
Allow the light to gently drift into the thighs,
Into the hamstrings as you breathe in.
Surrender any tension to the light of relaxation.
The light now enters into the glutes,
The pelvis and the hips.
Allow the combination of breath and light to ease any tension.
Simply grant yourself permission to let go.
Allow the light into the stomach,
Digestive system and all your vital organs.
Allow healing and relaxation to enter in and let go of any tension as you exhale.
Allow the light to travel up the spine towards the base of the skull,
Unravelling any knots as you breathe in.
Allow the light to enter the lungs and the heart,
Filling your chest with a sense of calm and safety.
Send the light down the arms and into the hands as you breathe,
Allowing for a restful energy to take up space here.
And finally,
Allow that light to fill the skull and wash gently over the face as you breathe.
Release in the jaw,
Allowing restfulness to become your state of being.
Become aware now of the vibration around the body.
Feel the breath moving through the body.
See if you can locate the feeling of your pulse.
Where in the body can you feel your heart beat?
Allow the light to spill out from the top of your head and begin to circle around you.
Breathe gently and deeply.
Let go of the need to hear or to listen.
You,
Safe here.
