This sleep meditation can help you relax into a restful sleep and wake up feeling refreshed.
To begin,
Make yourself comfortable in your bed.
Close your eyes.
Take a slow deep breath into your body.
Hold the breath for a few seconds.
And as you exhale,
Feel your body being flooded with a sensation of calm,
Peace,
Tranquility.
Take another deep breath in.
And this time,
Direct your breath to your mind.
As you exhale,
Let go of any worries or concerns that have been on your mind.
Your mind becomes quieter and quieter as your thoughts simply float away.
Take one more deep breath in and connect deeply with your true essence,
Your spiritual self.
And as you exhale,
Notice that your body,
Mind,
And soul are one and in complete alignment.
As you return to a normal breathing pattern,
Notice how each breath moves gently in and gently out,
Gently in and gently out.
Now imagine in your mind's eye that you are reclining in a comfortable garden on a very comfortable garden bench.
The temperature is just right for you.
And you feel so comfortable.
You have decided to go to sleep.
And you are now going to help your inner mind get into a new habit of easy,
Comfortable,
Safe sleep.
After a very short time,
You will find that you do not need to practice.
You will just lie down and close your eyes and drift into a beautiful sleep.
This meditation will help you retrain yourself to sleep quickly and easily.
You use a lot of energy staying awake.
Now when you sleep and get the rest you need,
You have an abundance of energy when you awaken.
So let us begin.
I want you to imagine that just in front of you are some steps that lead to a lower state of the garden.
You notice that there are about ten steps.
And a few feet away,
At the bottom of the steps,
You notice a large oak door.
The door is surrounded by a very large stone wall.
You cannot see behind the door,
But instinctively you know that it is a special place for you.
You may prefer to be by the side of a lake,
A soft running stream,
Or even by the ocean,
Or you may prefer the countryside.
Whatever you choose,
You just know that the special place behind the door is exactly what you want.
Now I want you to go over to the steps.
You know that as you walk down the steps,
You will go deeper and deeper into deep,
Calm relaxation.
Even deeper than you are right now.
And every night that you hear these suggestions,
You find that it is easier and quicker to relax.
And you may find that you go to sleep before the end of this meditation.
You may even find that just lying down to listen to this meditation allows you to go into a deep sleep.
So let's begin.
In your mind's eye,
Put your foot on the first step and feel yourself going into a deeper and deeper and deeper relaxation.
Now putting your foot on the second step,
Feel yourself going even deeper and deeper.
Now onto the third step.
Going deeper and deeper and deeper.
Feeling so relaxed.
Each step doubles your relaxation.
Down onto the fourth step.
Going deeper and deeper.
Now putting your foot onto the fifth step.
Going even deeper still.
Stepping onto the next step takes you even deeper.
Onto the next step,
Going deeper still.
Onto the eighth step,
Deeper still.
Down onto the next step.
And as you reach the bottom step,
You notice a big oak door.
You walk over to the door and as you gently push it open,
You feel a feeling of peace and relaxation as you notice how beautiful your special place is.
You imagine yourself lying down peacefully asleep.
Your breath rhythmic and comfortable and you sleep so soundly.
Now notice the color of the flowers,
The drifting clouds,
The birds singing,
The rustling of the leaves,
The pleasant warmth of the sun.
You begin to visualize your special place.
Picture yourself comfortably lying down,
Watching the leaves as they fall from the trees nearby.
Reminding you that it is possible to let go of all your problems and worries,
Allowing them to drop away just like old leaves dropping away from trees,
Making way for new growth.
And as you focus on your breathing,
You drift comfortably into deep relaxation and sleep.
You now look forward to going to bed.
You look forward to climbing into your bed.
Imagine that you are in a deep sleep.
It may be one that you have where you sleep or it may be one that you create in your inner mind.
Bring it forward in your inner mind so you can see it clearly.
Now picture the time you want to wake up.
Fix your eyes on that clock and focus on your wake up time for a few moments,
Instructing your subconscious mind.
Your subconscious will select the special depth of sleep to ensure you awaken totally refreshed.
You look forward to experiencing that beautiful,
Restful sleep which enables your body,
Mind and spirit to work in a beautiful,
Balanced,
Harmonious way.
And now feel yourself drifting far,
Far away.
It feels so good to drift into a wonderful sleep.
Good night.
Sleep well.
Sleep well.
Sleep well.
Sleep well.
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