Hello friend,
Welcome to this guided meditation for restful sleep.
In this serene space,
You will be gently guided to let go of your thoughts and embrace deep relaxation.
Find a comfortable position,
Either lying down or seated,
And allow your body to start sinking into a state of tranquility.
Take a moment to close your eyes and take a deep breath in through your nose,
Filling your lungs completely,
And exhale slowly through your mouth,
Releasing any tension you may be holding.
Let your breath be deep and natural,
Allowing each inhale to bring a calmness,
And each exhale to release stress.
Now let's focus on your breath.
Inhale deeply through your nose for a count of 4,
1,
2,
3,
4,
Hold for a moment,
And now exhale slowly through your mouth for a count of 6,
2,
3,
4,
5,
6.
Inhale deeply through your nose for a count of 4,
1,
2,
3,
4,
Hold for a moment,
And now exhale slowly through your mouth for a count of 6,
2,
3,
4,
5,
6.
Continue this pattern,
Inhaling for 4,
And exhaling for 6.
With each breath,
Imagine inhaling peace,
And exhaling any worries or distractions.
Breathe in,
And out.
Feel the rhythm of your breath guiding you toward relaxation.
Sit here for a couple of minutes on your own,
Breathing in 4,
And breathing out 6.
Now let's begin a gentle body scan.
Start at the top of your head.
Notice any sensations you may be feeling.
Is there tension?
Allow that tension to melt away as you breathe in and out.
Move your awareness to your forehead.
Feel it soften and relax.
Release any tension around your eyes,
Your cheeks,
And your jaw.
Allow your entire face to be calm and at peace.
Now,
Shift your attention to your neck and shoulders.
Imagine a warm wave of relaxation gently washing over you,
Loosening any stiffness.
Breathe into that space,
And as you exhale,
Let go of any burdens you may be carrying.
Guide your awareness down to your arms,
Feeling them grow heavy and relaxed.
Let that sensation flow into your hands and fingers,
Releasing any residual tension.
Bring your focus to your chest and heart center.
Feel your chest rise and fall with each breath.
With every inhale,
Invite in calmness.
With every exhale,
Release heaviness.
Now,
Shift down to your abdomen.
Notice how it feels.
Allow it to be soft and relaxed.
Breathing into your belly,
Feeling it expand and contract,
Letting go of any stress or anxiety.
Move your awareness down into your hips and pelvis.
Feel them sink into the surface beneath you,
Releasing any tightness and let your body feel supported.
Now,
Scan down your legs,
Noticing the sensations in your thighs.
Allow them to relax deeply.
Let that relaxation flow down into your knees and calves,
And finally into your feet.
As you complete this body scan,
Visualize your entire body enveloped in a warm,
Soothing light.
A blanket of peace that cradles you into comfort.
Now that your body is relaxed,
Let's deepen this state.
Picture yourself lying in a serene landscape,
Perhaps a peaceful garden or a quiet beach.
Feel the warmth of the sun or the gentle breeze against your skin.
Imagine the sounds of nature surrounding you,
Birds chirping,
Waves lapping,
Or rustling leaves.
With each deep breath,
You feel yourself becoming heavier.
You are safe.
You are calm.
And you are ready for a peaceful night's sleep.
As you continue to breathe deeply,
Repeat these affirmations silently or aloud.
I am safe.
Let go of my thoughts and embrace relaxation.
My mind is calm and my body is ready for rest.
Welcome deep,
Restorative sleep.
Allow these affirmations to sink into your subconscious as you embrace the comfort of the moment.
With each passing minute,
You can feel yourself drifting closer to sleep.
Allow your breath to become softer,
Deeper,
And more rhythmic.
If thoughts arise,
Acknowledge them without judgment and gently guide your focus back to your breath.
Remember,
This time is for you to unwind and rejuvenate.
As I count down from 10 to 1,
Feel yourself sinking deeper into relaxation with each number,
Becoming more relaxed.
Feeling your body grow heavier.
Letting go of all tension.
7 Surrendering to the calm and ready for a deep sleep.
Filling your heart with confidence.
My body is very relaxed.
A peaceful state in your thoughts and dreams.
Surrendering to the comforting embrace of sleep.
Knowing that you are safe and surrounded by infinite calm.
Sweet dreams await you in this sanctuary of peace.
To continue sleeping deeply.
