Welcome to this bedtime relaxation meditation.
Goal of this meditation is to help you relax,
Let go of stress and prepare for a peaceful sleep.
Find a comfortable position either lying down or sitting and make sure you are in a quiet cozy place.
Close your eyes and take a deep breath and let's begin.
Take a deep breath in through your nose,
Hold it for a moment and slowly breathe out through your mouth.
Let your body relax as you exhale.
Now repeat this breathing,
Inhale deeply,
Hold and slowly exhale.
Focus on the rhythm of your breath,
Letting it become slower and softer with each breath.
Let's start by bringing attention to your body.
First,
Focus on your feet,
Feel them soften and relax.
Let go of any tension in your toes and ankles.
Now bring your attention to your legs,
Feel your calves and thighs relax deeply.
Let them feel heavy as if they are sinking into the bed or chair.
Move your attention to your hips and lower back,
Let go of any tightness,
Imagine all the muscles softening and releasing.
Next,
Focus on your stomach.
Breathe in,
Feel your stomach rise and as you breathe out,
Feel it relax completely.
Bring your attention to your chest and shoulders,
Let them soften,
Allow any tension in your shoulders to melt away.
Now focus on your arms,
Feel your arms grow heavy and relaxed,
Let the relaxation move down to your hands and fingers.
Finally,
Bring your attention to your neck,
Head and face.
Soften your jaw,
Relax your eyes and let your forehead feel smooth,
Let go of all tension.
Now,
Let's take a journey in your mind to a peaceful place.
Imagine you are lying on a soft bed of grass in a beautiful garden.
The sky about you is clear and the sun is setting in the distance,
Painting the sky with soft pinks and purples.
Feel the warmth of the sun on your skin as you relax in this peaceful garden.
Hear the gentle sound of a breeze blowing through the trees,
The soft singing of the birds and the calming sound of a river nearby.
Picture yourself lying here,
Completely calm and peaceful,
With no worries,
No stress.
This is your safe space,
A place where you can fully relax and let go.
Now,
Bring your mind back to the present moment.
Think about your day,
But don't hold on to any thoughts or worries.
Imagine that each thought is a cloud passing by and a sky about you.
With each breath,
Feel the weight of the day lifting off your shoulders.
Any worries,
Stress or tension,
Let them go.
There is nothing more you need to do now,
Except relax and prepare for sleep.
Let's deepen this feeling of relaxation.
Imagine that you are floating on a soft,
Fluffy cloud.
The cloud gently supports your body and you feel light,
Peaceful and completely relaxed.
With each breath,
Feel yourself sinking deeper into the cloud.
Your body feels heavy and fully relaxed,
While your mind feels light and clear.
As you float on this cloud,
You are moving closer to a peaceful,
Deep sleep.
Let go of any final tension in your body and allow yourself to drift.
Now,
Repeat this affirmation silently in your mind,
Or out loud if you like to.
I am calm and relaxed.
I am ready for a peaceful sleep.
My body and mind are letting go of all tension.
I welcome a deep and restful sleep.
I deserve rest and relaxation.
I am safe,
Calm and at peace.
Let these affirmations fill your mind with calmness and peace as you prepare for sleep.
Now,
Let yourself drift further into relaxation.
Focus on your breathing,
Slow,
Deep breaths.
Feel each breath guiding you into a deep,
Peaceful sleep.
There is nothing more you need to do tonight.
Everything can wait.
You are safe,
You are calm and you are ready for rest.
As this meditation comes to an end,
Allow yourself to stay here,
Fully relaxed and drift into a deep,
Restful sleep.
You have done everything you need to do for today.
Rest now and wake up tomorrow.
Rest now and wake up tomorrow feeling refreshed and recharged.
Sweet dreams.
