Welcome to this guided sleep meditation.
My name is Michael and I'm the founder of Room to Breathe and I'm here to help you drift into a deep restful sleep.
Tonight we will use coherent breathing,
Guided relaxation and hypnosis to ease your mind and body,
Allowing you to sleep soundly and wake up refreshed.
Find a comfortable position,
Close your eyes and let's begin.
First focus on your breath.
Notice how you're breathing.
Notice the depth of your inhale.
Notice the rhythm and the pace of your inhale and exhale.
Are you breathing through your nose,
Through your mouth?
Notice the subtle movements in your body.
The gentle rise and fall of your chest.
Gentle movements in your spine with each breath you take.
To help you relax further,
We will be breathing to the count of five.
Inhaling gently through your nose and then exhaling slowly through your nose without a pause in between the in-breath and the out-breath.
Preparing to inhale in 3,
2,
1.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
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Inhale 2,
3,
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Exhale 2,
3,
4,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
4,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
4,
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Inhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
4,
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3,
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3,
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3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
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5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
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Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
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Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
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Inhale 2,
3,
4,
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Exhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
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3,
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3,
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3,
4,
5.
Exhale 2,
3,
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Inhale 2,
3,
4,
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3,
4,
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Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
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3,
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Inhale 2,
3,
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Exhale 2,
3,
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Inhale 2,
3,
4,
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3,
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Inhale 2,
3,
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Exhale 2,
3,
4,
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Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
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Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4 Imagine each inhale filling your body with calm energy and each exhale releasing any tension.
Let your breathing be smooth and steady.
Feel the rhythm of your breath bringing you a sense of peace and relaxation.
Now we'll start to deepen your relaxation.
Let's begin by focusing on different parts of your body.
Starting with your head and face.
Noticing the muscles of your scalp.
The muscles on your forehead and your face.
The area around your eyes.
And just letting go of any tension there.
Letting it melt away from you.
Notice your neck and your shoulders relaxing.
Letting go and falling deeper into the bed below you.
Continuing with your arms,
Releasing any stress.
Bringing your attention to your chest,
To your abdomen.
Feel your breath soothing and calming these areas.
Focus now on your hips and your lower back.
Releasing any tightness with each of your exhales.
Noticing a deep,
Deep sense of relaxation.
Noticing your legs sinking deeper and deeper into the surface below you.
And any last piece of tension,
Feel it being released through your feet.
And notice how deeply you have fallen into this beautiful sense of relaxation.
With each breath,
Falling deeper and deeper into this beautiful,
Peaceful state.
Breathing relaxation in and breathing out any remaining tension.
Any remaining stress can all disappear with your breath.
Now let's guide your mind into an even deeper state of relaxation.
Imagine you are in a peaceful,
Beautiful place.
It can be anywhere that feels right for you.
A beach,
A forest or any place that brings you peace.
Notice that this place makes you feel completely safe and completely comfortable.
As you visualize this place,
Notice all the details,
The colours,
The sounds,
The scents.
Feel the serenity of this place wrapping around you.
Keeping you warm.
Keeping you safe.
Keeping you comfortable.
Keeping you relaxed.
And in this peaceful place,
Affirm to yourself now.
I am safe.
I am calm.
I am ready for deep,
Restful sleep.
With each breath,
Feel yourself sinking deeper and deeper into relaxation.
Like a feather gently floating down,
Down.
As you prepare for sleep,
Let go of any remaining thoughts or worries.
Allow them to drift off.
Know that you are exactly where you need to be.
Your body is relaxed.
Your mind is calm.
And you are ready for a restful night.
As you continue to breathe deeply and relax,
Know that your mind and body are preparing for a night of deep,
Restorative sleep.
And should you wake during the night,
Remember to return to your breath and the feelings of calm and peace we have created together here.
Knowing that when you wake in the morning,
You awake full of energy,
Feeling restored and ready for the day.
You are safe.
You are calm.
And you are ready for a deep,
Restful sleep.
Thank you for joining me tonight.
Sweet dreams and good night.
