Welcome dear one.
This is Skye and I'm honored to be here with you as you prepare for a night of deep,
Peaceful sleep.
Before we begin,
Know that this is your time.
A gentle invitation to let go,
To rest and to feel completely safe.
Whatever your day has brought,
There's nothing you need to do now except allow yourself to drift into comfort and calm.
You are safe.
You are cared for.
You are allowed to rest.
Let's begin by finding a comfortable position.
Since this is a sleep meditation,
Perhaps lying down or in a semi-reclined position would be best.
Allow your body to settle,
Your head to rest softly on your pillow,
Your arms and legs to fall wherever they feel most at ease.
If it feels right,
Gently close your eyes.
Notice the gentle rise and fall of your breath.
Allow your next exhale to be a little longer than your inhale.
Inviting your body to begin its journey toward sleep.
Let's take a few slow,
Gentle breaths together.
Inhale softly through your nose for a count of four.
Exhale gently through your mouth for a count of six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Continue at your own pace,
Letting your out-breath be a little longer than your in-breath.
With every exhale,
Imagine stress and tension melting away,
Replaced by a growing sense of safety and comfort.
As you breathe,
Silently repeat to yourself,
I am safe.
I am cared for.
I am allowed to rest.
Now let's begin a gentle journey through your body,
Inviting each part to relax and let go.
Bring your attention to the very top of your head.
Feel a soft,
Warm sensation,
Like a gentle blanket of safety resting there.
Let this warmth move down to your forehead,
Smoothing away any lines of worry or thought.
Soften your eyes,
Your cheeks,
Your jaw.
Allow your mouth to rest,
Slightly open,
Your tongue relaxed.
Feel the warmth travel down your neck,
Soothing any tension.
Let your shoulders drop,
Heavy and relaxed,
As if all the weight of your day is slipping away.
Move your awareness down your arms,
Upper arms,
Elbows,
Forearms,
Wrists and hands.
Let each finger soften and release,
Your hands resting peacefully.
Bring your attention to your chest.
Feel your heart beating calmly,
Your breath moving gently in and out.
Remind yourself,
I am safe.
I am loved.
Let this feeling of warmth and safety spread across your chest,
Down to your belly.
Notice your belly rise and fall with your breath.
Allow it to soften completely,
Letting go of any tightness.
Feel the warmth move to your back,
Upper back,
Middle back,
Lower back.
Let each muscle unwind,
Your body sinking deeper into your bed.
Bring your awareness to your hips,
Your pelvis,
Your thighs.
Let go of any tension,
Feeling your legs grow heavy and relaxed.
Move down to your knees,
Your calves,
Your ankles and your feet.
Allow your feet to rest,
Toes soft and easy.
Now sense your whole body at once,
Bathed in gentle warmth,
Completely supported,
Completely safe.
If you notice any places still holding on,
Send them extra kindness and permission to let go.
Now dear one,
In your mind's eye,
Imagine a door appearing nearby.
A door only you can see,
Only you can open.
Now,
This door leads to your own special safe place.
A sanctuary that exists just for you.
And when you're ready,
Imagine yourself walking toward the door and gently opening it.
Step inside and notice what you find.
Perhaps it's a cozy room,
A sunlit meadow,
A quiet forest or a secret garden.
Maybe it's a place from your imagination or a memory of somewhere you really loved.
Let it be whatever feels most comforting and safe to you.
Notice the details.
What colors do you see?
What sounds can you hear?
Is there a gentle breeze?
The scent of flowers,
The sound of water or the warmth of sunlight on your skin.
Take your time exploring this wonderful place.
Everything here is designed for your comfort and peace.
There's no demands,
No expectations,
Just a deep sense of safety and belonging.
Find a spot in your safe place where you can rest.
Perhaps there's a soft bed,
A hammock,
A blanket on the grass or a cozy chair.
Settle in,
Feeling completely at ease.
If you wish,
Imagine a gentle presence here with you.
Perhaps there's a loving guide,
A guardian or simply the feeling of being held by the universe.
Held and deeply supported.
Allow yourself to be cared for,
Knowing that you are protected and cherished.
As you rest in your safe place,
Let your breath become even more soft and slow.
With each exhale,
Feel yourself drifting deeper into relaxation,
Deeper into sleep.
As you begin to drift,
I'll share a few gentle affirmations that you can enjoy from your safe place.
Let these beautiful words wash over you.
I am safe.
I am loved.
It is safe to let go.
I trust in the safety of this moment.
Feel these words settle into your heart,
Into your body,
Into your dreams.
I invite you to allow the sounds of your safe place and the gentle background music and affirmations to carry you further into sleep.
There's nothing more you need to do.
Let the thoughts float away like clouds,
Your body growing heavier and more relaxed with every breath.
If you're still awake,
Dear one,
Know that it is safe to remain in this beautiful place you have created simply by imagining it.
You are always welcome here.
Allow yourself to drift,
Knowing you are safe,
Loved and cared for.
Sleep well,
Dear one.
I am safe.
I am loved.
It is safe to let go.
I trust in the safety of this moment.
I am safe.
I am loved.
It is safe to let go.
I trust in the safety of this moment.
Trust in the safety of this moment.
Trust in the safety of this moment.
Trust in the safety of this moment.
It is safe to let go.
I trust in the safety of this moment.
Trust in the safety of this moment.
I trust in the safety of this moment.
It is safe to let go.
I trust in the safety of this moment.
It is safe to let go.
I trust in the safety of this moment.
It is safe to let go.
I trust in the safety of this moment.
Trust in the safety of this moment.
I am safe.
I trust in the safety of this moment.
