Welcome to this sleep meditation.
Please lie on your back with your eyes closed and prepare to sleep.
We'll start off with 30 deep breaths in and out.
This will reset your nervous system and help bring you into a state where your body is ready to sleep.
Follow my lead.
So you breathe in and out.
In and out.
You can breathe through your nose or your mouth.
Just breathe.
In and out.
Continue to follow that in and out pattern.
In and out.
In and out.
Inhale knowing you're safe and exhale all of today's energy.
Just breathe in and out.
As deep as you can get.
In and out.
In and out.
Just continue that in and out.
Slowly drift in.
As you feel your nervous system start to reduce any stresses you may have had.
As you breathe in and out.
In and out.
Fully in fully out.
You may feel slightly light headed.
That's completely natural.
Final few breaths.
Fully in and out.
And the final breath.
Fully in and let it go.
And after the exhalation hold your breath.
And just sit with your breath held for as long as possible.
This process is resetting your nervous system as well as lowering your brainwave activity to help you fall deeper into a state where you're ready for sleep.
Continue to hold that breath on the exhale.
If you're not used to this process,
Your body may seem to struggle.
Just remember you do have all you need to continue holding your breath for just a little moment longer.
Feel your body as the energy of today and your thoughts of today begin to get smaller and work your way down your body.
From your brain down through your body and leaving through your feet.
Continue to hold your breath.
As we continue to reset your body and mind.
And when you're ready,
Take a deep breath in and hold squeezing that air,
That energy into the temples of your head.
Hold that for 5,
4,
3,
2,
1.
Let that breath go and return to normal breathing.
As we move into the second stage,
Now just allow your body to just synchronise once again.
But knowing that both your brain and your body will return to a base rate that is just right for you to begin drifting off,
Slowing down and removing and reducing any stress,
Tension or problems you may or may not have had today.
Now as you continue to breathe at whatever rhythm feels right for you in this moment,
I want you to on the exhale just begin to hum and match the frequency and the sound that you're about to hear.
Please find your own rhythm.
But just as and when you can,
Begin to match your exhale and your humming to the sounds you're about to hear.
As you breathe in and then let it go,
Turning that exhale,
That outward breath into a humming sound that matches the frequency of the sound you can now hear.
We'll do this just for a moment,
Into a position where you're ready to begin.
And you can leave any issues you may have overnight to let any of these issues go for now.
As you continue to match the humming to the sounds you're about to hear,
You may notice your body beginning to feel in some way heavier as it sinks into your bed.
But also lighter as you notice all your worries slowly drifting away as they're not needed right now.
We have time to deal with these tomorrow.
I want you to,
Inside your mind,
Command your subconscious to put these feelings,
Thoughts,
And emotions on pause until you're ready to deal with them.
I'll continue to count down from 10 and you will notice yourself yourself.
Position where you're ready to sleep.
10.
Feel your muscles unwind.
9.
Release any tension in your body.
8.
Feel the weight moving down your body,
Preparing itself to be released.
7.
Feel your face as it begins to adjust to this new feeling of peace.
6.
Falling into a state to relax.
5.
Continue going deeper and deeper.
4.
Safe and sound.
As we begin to put your conscious mind to rest,
I want you to tap into your subconscious mind and let your subconscious take over,
Allowing your conscious mind to relax.
And imagine how it would feel to be twice as relaxed as you are now.
Feel that feeling of being twice as relaxed.
Feel what it feels like as you become even more relaxed.
And if your mind begins to wander,
Just guide it back.
Don't disregard any thoughts that may arise,
Just simply acknowledge their existence.
These issues that they are not to be dealt with now,
Continue drifting as you listen to the sound of my voice.
As you know that I know.
My voice is speaking to your subconscious mind and influencing your mind to begin to slowly begin.
